A different way to set up MFP goals - that WORKS!

Let me start by saying I've been successful with my weight loss journey. I'm 5'8, I went from 190 to 169 using Weight Watchers and then wanted a more accurate (and free) way of tracking what I was eating so i switched to MFP. I then went down to 158 with some bumps along the way - kept trying different things: eating more, eating less - and ultimately hit a plateau, and then gained 4 pounds - eek!

So I went to a nutritionist specialized for runners (as I run typically 35 - 40 miles per week) and I came back with some knowledge that suddenly just makes good sense. Thought I would share

I realize there are LOTS of ways to lose weight and I'm not saying one way is better than the other - but when you have less to lose it gets a little confusing and sometimes it's helpful to hear what's worked for other people - so here it is.

Rules:

1) Figure out your BMR
2) Figure out your maintenance calories before exercise
3) Set up MFP goals to maintain your weight
4) NEVER eat less than your BMR
5) NEVER create a deficit larger than 1000 calories.
6) Aim to eat the same calories every day (at or a little above your BMR) - unless you burn more than 600 calories with exercise, then eat more.

This will allow you to keep a small deficit on your off days, and create a larger deficit on your workout days. You can safely lose up to 2 pounds a week - even if you have less to lose, without being unhealthy and still giving your body the nutrients it needs.

This is how it worked for me:

BMR = 1500
MAINTENANCE CALORIES (without exercise) = 1970
Daily calorie goal for MFP = 1970.
Actual calorie goal = 1600.

If I don't workout at all, I create a 370 calorie deficit. If I burn 200 calories in exercise I create a 570 calorie deficit. If I burn 600 calories I create a 970 calorie deficit.

Anything over 630, I have to start eating more, so one day this week I burned 1200 calories working out (running 10 miles and walking my dog for an hour). My TDEE was 3170 (1970 + 1200). To follow my rule of never creating a deficit larger than 1000 calories, I aimed to eat 2170 calories that day.

By setting up my calorie goal for that maintenance level without exercise, my total remaining calories ends up being my total deficit for that day: For example, this is what my food diary looked like yesterday:

Goal Food Exercise Net Remaining
1970 2127 1123 1004 966

I, too, have heard that you shouldn't net below 1200, but my nutritionist told me that it is safe to net around 1000 on heavy workout days to create a larger deficit as long as I am meeting my nutrient goals.

This is what my day off looked like:

Goal Food Exercise Net Remaining
1970 1600 0 1600 370

I averaged a deficit of 870 last week and I lost 4 pounds (but I'm always a range so this could be more like 2, but I'm back where i was - 158). I'm having enough energy for my workouts, and feel like I have complete control of the deficit I create each day. On thanksgiving, I ate 2888 calories and still had a deficit of 657.

Anyway, it's working which makes me VERY happy It's just another way to work with MFP if you're looking for a change - that's nutritionist approved.