how much should u net each day?

jamiek917
jamiek917 Posts: 610 Member
edited November 2024 in Health and Weight Loss
i finally reset my daily calorie goal to what MFP says for 1.5 lb loss each week- 1310 cals. i know im supposed to eat some of my exercise cals-- but whats a good net target to reach?

on days i dont work out ill prob shoot to eat my BMR- mid 1400s. but on days i do, im debating how many workout cals to eat. thoughts??

Replies

  • CarlDuffin
    CarlDuffin Posts: 4
    I usually eat about a third of exercise calories and keep the remaining two thirds as a weight reduction bonus.

    If I dont eat any exercise calories, I tend to eat too much the following day and I always wondered why that was. This website has helped me to change my eating pattern for the best.
  • runnercheryl
    runnercheryl Posts: 1,314 Member
    Why would you eat to your BMR if you're trying to lose 1.5lbs a week? You want to net what MFP tells you to net each day.
  • jamiek917
    jamiek917 Posts: 610 Member
    ive heard from many, including trainers and my dietician, to not eat below my BMR since thats what my body needs for general daily fuel.
  • purpleipod
    purpleipod Posts: 1,147 Member
    The 1310 calories is what you should be netting.. that's why it gives you that number.
  • redraidergirl2009
    redraidergirl2009 Posts: 2,560 Member
    I think it depends on your body. If you're hungry, don't feel bad about eating some of your exercise calories. Most days my work out calories range from 500-800 so I don't feel bad at all for eating some or most of them back and I've still been losing. MFP is set to lose 1lb a week and I net about 1200-1400 a day. If I eat any less or don't eat my work out calories I'll have no energy, not even enough to work out. I work out 6-7 days a week. Some days I do a lighter workout like yoga if I need a break from my crazy zumba work outs
  • ChrisWag
    ChrisWag Posts: 169
    I agree, you should try to eat your work out calories back and you NEVER want to be below 1200, that creates starvation mode!!!
  • tiakarr
    tiakarr Posts: 8
    I usually eat about a third of exercise calories and keep the remaining two thirds as a weight reduction bonus.

    If I dont eat any exercise calories, I tend to eat too much the following day and I always wondered why that was. This website has helped me to change my eating pattern for the best.

    This sounds about right to me. This is a good goal.
  • astrampe
    astrampe Posts: 2,169 Member
    Why would you eat to your BMR if you're trying to lose 1.5lbs a week? You want to net what MFP tells you to net each day.
    because it makes a lot more sense to not eat below your BMR...If I eat what MFP tells me to, I'l be stuck on 1200...Been there done that and did not lose an ounce after 4 weeks.... I now eat at least at my BMR plus 70% of my exercise cals and that works....
  • mallory3411
    mallory3411 Posts: 839 Member
    Why would you eat to your BMR if you're trying to lose 1.5lbs a week? You want to net what MFP tells you to net each day.

    If you eat at your BMR (provided it is calculated correctly) you will lose weight. Your BMR is NOT the amount of calories to maintain your weight (unless you stayed in bed all day everyday and didn't move at all).

    I'd eat at your BMR... depending on how much you have left to lose setting your goal at 1.5 may be too high.
  • ladyraven68
    ladyraven68 Posts: 2,003 Member
    ive heard from many, including trainers and my dietician, to not eat below my BMR since thats what my body needs for general daily fuel.

    You can physically change the target calories, you don't have to go with the figures MFP sets you if that's not the figure you want to aim at.

    Go to settings, Goals, Change goals.

    Like you I didn't want to eat below my BMR, so someone ran my numbers and gave me a setting between BMR (coma calories), and TDEE (Maintenance Calories), so that's what I'm going to follow for a month and see how it goes.
  • RAFValentina
    RAFValentina Posts: 1,231 Member
    here we go... didn't think it would be long til someone mentioned the arbitrary 1200 figure...

    You're "supposed" to net your goal. so if this goal is 1600 and you do 400kCal exercise you "should" eat 2000kCal, however do what works for you and dont worry too much if you have 1000kCal workouts and net about 500 after eating a normal amount of food like 1500 kiCal-2000kCal. The thing to be really concerned about is if you are netting low BEFORE exercise. Do what works for you and that makes you happy but be healthy and sensible.

    BMR if you eat just below it, this won't cause you to go in to the mythical starvation mode, 2-300kCal below and you'll just burn your fat reserves so dont worry too much.
  • Mbond74
    Mbond74 Posts: 56 Member
    Your BMR is what is required by your body to function. In order to lose about a pound per week, you would have to cut your caloric intake from your current intake approximately 500 calories per day (a pound of fat is approximately equivalent to 3500 calories). You already have a pretty low BMR (about 1400 calories you said?), so you don't have as much leeway as me (whose BMR is over 2000 calories per day and was taking in over 3000 to maintain my weight). You can see how I can comfortably cut 500 to 1000 calories out of my daily diet and have plenty of fuel. My understanding is that you should eat your workout calories, but I have read that many people don't and still lose. What you don't want is for your body to go into starvation mode - which is when your body starts to hold on to everything - i.e. consistently taking in too few calories causes your metabolic rate to slow (your BMR to drop).

    Best of luck to you!
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