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

buckeyerunner · January 2012

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.

wow I feel pretty stupid but I cannot follow that at all...I'm glad you found something that works and I'd be willing to try but I have no clue how to figure out the numbers like that

my BMR is 1323.4

right now mfp has me at 1200 cal/day to lose 1.5-2 lbs/week (which isn't even happening

maintenance according to mfp is 1550

anyone bored enough to help me lol

If your BMR is 1323, then that should be your approximate calorie intake goal on any given day, never going below. That will give you a deficit of 227 calories each day. Say today you exercise and burn 500 calories doing so. You will increase your defict to 727 calories for that day. Let's say tomorrow you go crazy and burn 1000 calories exercising, then you would have a calorie deficit of 1227. You should eat an additional 227 calories that day, so that you aren't exceeding a calorie deficit of 1000/day. It gets confusing when you try to use MFP. She is saying that you should set your "MFP goal" to 1550, but your real goal is 1323, not 1550. Because then you can see your total deficit that you created each day in the "remaining" column, and if it is greater than 1000 (say 1227) then you will easily be able to see that you need to eat another 227 calories.

I think

Tara4boys · January 2012

I switched to this method last week and really like it! Thanks!

paulahenn · January 2012

Now that I'm exercising more this sounds like a much better way to calculate.

aprilreed67 · January 2012

Bump

jmaffett · January 2012

bump

jeepzilla · January 2012

bump for later..

chellekoren · January 2012

bump. I like this.

clairetillman · January 2012

Bump

_Kitten_Kate · January 2012

http://www.freedieting.com/tools/calorie_calculator.htm

I found this site that will calculate the info for you.

natalieg0307 · January 2012

bump

heybales · January 2012

I really don't 'get' this. Your numbers don't see to match what you're saying.

If you never go below your BMR, how are you losing? My BMR is 1700.

That's because you don't understand what BMR is.

You should never take the deficit from BMR calories, but from daily maintenance calories.

Read this if still wanting more info.
http://www.myfitnesspal.com/topics/show/471769-an-easier-way-to-setup-goal-calories-eating-for-who-you-wi

Several comments in there to understand it better, then you can come back here and try this method again if you like it.

JustMichelleB · January 2012

Very interesting. I've heard of "the olivia method" referred to here and there, but never read about it.
According to what I've gleaned from this post and BMR, I'm eating too little most days.
Hard to believe I need to eat more to lose weight (been on here for 1y and have only lost 5lbs, aiming for at least 10 total).
This may require a leap of faith...

peacelily0507 · January 2012

[/quote]

If your BMR is 1323, then that should be your approximate calorie intake goal on any given day, never going below. That will give you a deficit of 227 calories each day. Say today you exercise and burn 500 calories doing so. You will increase your defict to 727 calories for that day. Let's say tomorrow you go crazy and burn 1000 calories exercising, then you would have a calorie deficit of 1227. You should eat an additional 227 calories that day, so that you aren't exceeding a calorie deficit of 1000/day. It gets confusing when you try to use MFP. She is saying that you should set your "MFP goal" to 1550, but your real goal is 1323, not 1550. Because then you can see your total deficit that you created each day in the "remaining" column, and if it is greater than 1000 (say 1227) then you will easily be able to see that you need to eat another 227 calories.

I think

[/quote]

awe thanks for taking a stab at it that kind of makes more sense now

lovethebeach16 · January 2012

Can someone do the math for me? I've looked at this for too long and just can't comprehend the numbers anymore.

Almost 5'2, 122 lbs. According to bmi-calculator.net my BMR is 1350. For sedentary, (x 1.2) is 1620 for maintenance. Aside from exercising, the only time I really spend moving around would be making dinner. MFP says 1200 calories daily.

When exercising I should eat 1620 calories and burn 300ish in exercise?

jan5555 · January 2012

Can someone do the math for me? I've looked at this for too long and just can't comprehend the numbers anymore.

Almost 5'2, 122 lbs. According to bmi-calculator.net my BMR is 1350. For sedentary, (x 1.2) is 1620 for maintenance. Aside from exercising, the only time I really spend moving around would be making dinner. MFP says 1200 calories daily.

When exercising I should eat 1620 calories and burn 300ish in exercise?

Actually, I found that the math wasn't really necessary. Calculate your numbers as Olivia outlined (which you already did), and pay attention to a few numbers at the end of the day. Here's how I see your scenario:

First, you go to goals, and list your new calorie goal/day as 1620. Since you set your activity up as sedentary (as I did also, since I have a desk job), you need to enter your exercise for the day into MFP for this to work.

Now the few things to pay attention to: 1) You want to eat at or above your BMR every day, so maybe start with an "eating goal" of 1400/day. This is regardless of how much exercise you did or didn't do. Just memorize 1400, and eat at least that much.
2) Next number that could be important if you exercise a lot on some given day is shown on your daily summary as "=net". At the end of the day, after you have logged your exercise, you want that number to be ABOVE 1000. If it is not, keep eating until it is. A number below 1000 is a too high/not safe deficit.

Now here's the fun part for me: The green number on your daily summary at the end of the day gives you a really good idea of how many calories you "saved" toward weight loss for that day. A green number of 250 would translate to a weight loss of 1/2lb loss/week if you had that number every day. 500 would translate to 1 lb loss/week, etc. If you want to do a weekly avg, you could look at your weekly "calories remaining" and divide by 7.

I think the hardest mindset I had to break on this system is that the words "calories remaining" no longer mean what I can still eat that day, but rather what I have "saved" by not eating to my current maintenance. My deficits are smaller now, but with the built-in safety nets (eat at or a bit above your BMR, and don't let "=net" go below 1000), I no longer worry about whether I am eating too little, exercising too much, etc.

llpace671 · February 2012

bump. I"m trying it.

saraparris82 · February 2012

Bump

tyra47 · February 2012

bump

christinehetz80 · February 2012

This sounds brilliant....however...I'm not sure if I get the math equation...so I'm responding here to refer back to and will try this method out...it makes perfect sense to me in terms of fueling your body efficiently for those longer workout days.

MrsT_2009 · February 2012

bump!

auntlooloo · February 2012

Interesting! Thanks.

CnocNaCu · February 2012

@Jan : thanks for explaining it again, it makes sense to me and I will definitely try it from today.
After having lost 43 pounds my weight AND measurements don't move a bit any more. I have the very strong feeling that, in an attempt to lose these freaking last 12 pounds, I'm exercising too much (no rest day) and eat too little. My diet is healthy, very low in sodium and fat, vits and mins ok.... but in general I don't eat enough...may be.. or not.
Before I change the settings in my profile, would you be so kind and have a look at my diary, please?
Also: I am 52 and in menopause. Does that have any impact on my metabolism?
In general I'd say I'm as fit as a fiddle:bigsmile: . My HR is around 63 and recovery after intense workout is very quick.
Thanks again