calories per day

jenny2steps
jenny2steps Posts: 27 Member
edited November 12 in Food and Nutrition
Do most of you follow the MFP recommended calories? If so, are you losing on a regular basis? Or have you customized tour goals and lowered your calories?
I had lowered and not found it effective and now reset but am worried about the extra calories. Any Feedback?

Replies

  • melsinct
    melsinct Posts: 3,512 Member
    I have always followed the MFP recommended calories and lost weight on a regular basis (30 pounds total), other than a plateau here and there.

    I have never customized my goals, though I aim to exceed MFP's protein and fiber goals daily.
  • Birder150
    Birder150 Posts: 677 Member
    When I first start mfp, I set my goals at 2 lb per week and listed myself as sedentary. I was given the 1200 calorie level.
    That didn't work out in the long run.
    I was always tired and I binged regularly.

    Now, I've set my goal for 1 lb per week and I listed myself as lightly active and mfp set my calorie count at 1930. (I weigh in the 250s and I'm female and 51)
    I am losing weight ... just over 7 lbs now in about 3 weeks. I feel more energetic, my sleep is better and I haven't binged one, single time.

    n=1: Raised calorie level = no bingeing = more consistent calorie deficit overall = lasting success! :flowerforyou:
  • oldmanstauf
    oldmanstauf Posts: 202 Member
    I've always followed the recommendations. I feel I've been doing fine, though I do admit I have a bit of trouble reaching the calorie goal occasionally.
  • bcattoes
    bcattoes Posts: 17,299 Member
    I'm not strict about the calories, but I don't ignore them either. Somedays I'm over and somedays I'm under. If I'm not hungry I don't eat even if MFP tells me I have calories left for the day. Likeways, if MFP tells me I have none but I am hungry (not craving, truly hungry), then I eat. But if you average it out, I'm pretty close to the recommendation. I don't measure when I cook or own a HRM so it's all pretty much guesswork anyway. I exceeded my original goal almost a year ago.
  • LorinaLynn
    LorinaLynn Posts: 13,247 Member
    Once I realized that my initial goal of losing two pounds a week was unrealistic, I did great at MFP's recommended calories. I did better with an increased protein goal, though.

    But now on maintenance, I found I had to increase my calories to stop losing weight.
  • ladyraven68
    ladyraven68 Posts: 2,003 Member
    Do most of you follow the MFP recommended calories? If so, are you losing on a regular basis? Or have you customized tour goals and lowered your calories?
    I had lowered and not found it effective and now reset but am worried about the extra calories. Any Feedback?

    I followed them for a few weeks, but the 1200 allowance was making me lightheaded, so I too some advice, increased my allowance, and lose about 1.5lb per week eating between 1500-1750 a day.

    I've also changed my macros to 40%c, 30%f and 30%p as MFP's protein levels are very low.
  • erickirb
    erickirb Posts: 12,294 Member
    I always suggest if it is not working to increase (not decrease) your caloires. As most people choose a weekly weight loss goal that is too aggressive for the amount they have to lose. Here is a guide for setting weekly weight loss goals on MFP, and on top of the goal calories you should eat back at least most, if not all, of the cals burned from exercise:
    If you have 75+ lbs to lose 2 lbs/week is ideal,
    If you have 40-75 lbs to lose 1.5 lbs/week is ideal,
    If you have 25-40 lbs to lose 1 lbs/week is ideal,
    If you have 15 -25 lbs to lose 0.5 to 1.0 lbs/week is ideal, and
    If you have less than 15 lbs to lose 0.5 lbs/week is ideal.
  • tfancey
    tfancey Posts: 96 Member
    I've customized mine a bit... I feel much better eating at 1313 than at 1200
  • gudiiya
    gudiiya Posts: 116 Member
    bump, would like to know what people says but in the few months that I have been following MFP, their cals work, but you have to find out what works for you body and stick to it until the scale does not move and then again try to switch things around and see where it takes you!
  • SulliedSocks
    SulliedSocks Posts: 18 Member
    I started by following the allowed calories and saw a great difference! However, i was unpleased with the projected time it would have taken me to reach my goal weight. Knowing that i neeed to get up off my a** anyway in order to really lose weight i changed my goals to something i could do comfortably. Originally i was supposed to take in 3600 calories, then i shrunk them to 2600, now i am down to 2000. I feel strong and i'm getting everything my body needs. There are some moments where i feel pretty hungry but i push through. in a little less than 2 months ive managed to lose almost 40 lbs. Alot of it is watching my cals. but you need to get up and move to be successfull. GL in your journey
  • gudiiya
    gudiiya Posts: 116 Member
    Do most of you follow the MFP recommended calories? If so, are you losing on a regular basis? Or have you customized tour goals and lowered your calories?
    I had lowered and not found it effective and now reset but am worried about the extra calories. Any Feedback?

    I followed them for a few weeks, but the 1200 allowance was making me lightheaded, so I too some advice, increased my allowance, and lose about 1.5lb per week eating between 1500-1750 a day.

    I've also changed my macros to 40%c, 30%f and 30%p as MFP's protein levels are very low.


    I am in the same boat...same exact thing but I have not changes my macros....but now I am starting to think about them!
  • ladyraven68
    ladyraven68 Posts: 2,003 Member
    I always suggest if it is not working to increase (not decrease) your caloires. As most people choose a weekly weight loss goal that is too aggressive for the amount they have to lose. Here is a guide for setting weekly weight loss goals on MFP, and on top of the goal calories you should eat back at least most, if not all, of the cals burned from exercise:
    If you have 75+ lbs to lose 2 lbs/week is ideal,
    If you have 40-75 lbs to lose 1.5 lbs/week is ideal,
    If you have 25-40 lbs to lose 1 lbs/week is ideal,
    If you have 15 -25 lbs to lose 0.5 to 1.0 lbs/week is ideal, and
    If you have less than 15 lbs to lose 0.5 lbs/week is ideal.

    After setting mine to TDEE - 20%, I am losing an average of 1.5 per weekly, with 50lb to lose, so I am happy to see you post that. :)
  • tuffytuffy1
    tuffytuffy1 Posts: 920 Member
    I was following their recommendation, 1250, until this week. I increased by 200 calories based on lots of reading on this site, and so far so good (cross my fingers....).
  • gudiiya
    gudiiya Posts: 116 Member
    I always suggest if it is not working to increase (not decrease) your caloires. As most people choose a weekly weight loss goal that is too aggressive for the amount they have to lose. Here is a guide for setting weekly weight loss goals on MFP, and on top of the goal calories you should eat back at least most, if not all, of the cals burned from exercise:
    If you have 75+ lbs to lose 2 lbs/week is ideal,
    If you have 40-75 lbs to lose 1.5 lbs/week is ideal,
    If you have 25-40 lbs to lose 1 lbs/week is ideal,
    If you have 15 -25 lbs to lose 0.5 to 1.0 lbs/week is ideal, and
    If you have less than 15 lbs to lose 0.5 lbs/week is ideal.

    Never saw this before...I think it makes a lot of sense! :)
  • lauraemthomson
    lauraemthomson Posts: 68 Member
    i have always followed MFP reommended cals plus ate my gained calories. seems to be working for me.
    3932259.png
    Created by MyFitnessPal.com - Nutrition Facts For Foods
  • shakybabe
    shakybabe Posts: 1,578 Member
    It was way off for me. Calorie counting never worked for me I got better results when I dropped wheat and went low carb in general with a few spike days, but still eat as much fruit, veg etc as I want on non-spike days.

    Spike days I may allow potato with meal or rice and usually a bit of chocolate or a brandy & coke gets thrown in! :wink: ..still lost something each month, never plateaued yet (started last June).. 3lbs to go!! :happy:
  • ArroganceInStep
    ArroganceInStep Posts: 6,239 Member
    It's a decent starting point, but I customized it for myself personally, as I believe most people should be doing.
  • Lmkurtz725
    Lmkurtz725 Posts: 21
    I seem to be eating the recommended calories, but not the calories burned from exercising. I use a HRM to determine my calories burned, but I just can't bring myself to eat all those extra calories! I lost 59 pounds on NS, but gained back about 13 after knee surgery. Now that I'm back at the gym, I feel like I can lose the weight if only I would get serious about this. I find myself binging at night (just have to STOP this). Also, my trainer suggested 40% protein 40% Carbs and 20% fat...any thoughts? Also, any suggestions about how to get back in the mindset I was in two years ago when I really started to lose the weight.
  • nixirain
    nixirain Posts: 448 Member
    I started out like everyone else and did what MFP said I should and at 1200 calories. I was not a happy camper. I increased to 1300 calories and felt much better, but I was not eating my exercise calories back. I started to eat them back and change to 1350 that a still lost slowly but surely. The past 2 weeks I cannot decide what I want my calories goals to be. I am eating 1450 right now with very little exercise compared to the start of my journey. I am still trying to decide where I want my fitness and calorie goals to be. All I know is 1200 calories is too little for me and I am 4'11".
  • nixirain
    nixirain Posts: 448 Member
    I seem to be eating the recommended calories, but not the calories burned from exercising. I use a HRM to determine my calories burned, but I just can't bring myself to eat all those extra calories! I lost 59 pounds on NS, but gained back about 13 after knee surgery. Now that I'm back at the gym, I feel like I can lose the weight if only I would get serious about this. I find myself binging at night (just have to STOP this). Also, my trainer suggested 40% protein 40% Carbs and 20% fat...any thoughts? Also, any suggestions about how to get back in the mindset I was in two years ago when I really started to lose the weight.

    you are probably binging because you are not eating back you exercise calories. Working out makes you hungry because you burn ALOT of energy. MFP already has a deficit built into your calorie goal. Eating back your calories is they best way to lose at a healthy rate.
  • rbear713
    rbear713 Posts: 220 Member
    So I've always had my mfp goal set to 2lbs/week. Even with this goal (MFP put me at 2400 or so, reducing over time with my weight), I was still cutting 800-1000 cals a day on top of that. Also started burning 5 - 6k cals a week at the gym - I've cut bread, pasta, rice and potatoes from my diet (the sticky wicket in my approach will be reintroducing these back in without losing my mind over all the carby, starchy goodness and eating waaaay too much of them).

    Anywho, starting mid November, I've dropped almost 90lbs, with about 10 or 15 to go....

    The point is this: Everyone is different - what works for me may not work for you - what works for you may not work for someone else, even if they are the same age, height, and weight...our bodies and metabolisms are unique to us.

    I suggest "experimenting" with your cals and goals until you find the formula that lets you lose as much as you can while still being comfortable with what you are doing - eating healthy can be very tasty and a lot of fun - if you see your diet as a drag, you probably won't stick to it....so just keep fooling around with it until you find your sweet spot, and then hammer down on it!!
  • erickirb
    erickirb Posts: 12,294 Member
    So I've always had my mfp goal set to 2lbs/week. Even with this goal (MFP put me at 2400 or so, reducing over time with my weight), I was still cutting 800-1000 cals a day on top of that. Also started burning 5 - 6k cals a week at the gym - I've cut bread, pasta, rice and potatoes from my diet (the sticky wicket in my approach will be reintroducing these back in without losing my mind over all the carby, starchy goodness and eating waaaay too much of them).

    Anywho, starting mid November, I've dropped almost 90lbs, with about 10 or 15 to go....

    The point is this: Everyone is different - what works for me may not work for you - what works for you may not work for someone else, even if they are the same age, height, and weight...our bodies and metabolisms are unique to us.

    I suggest "experimenting" with your cals and goals until you find the formula that lets you lose as much as you can while still being comfortable with what you are doing - eating healthy can be very tasty and a lot of fun - if you see your diet as a drag, you probably won't stick to it....so just keep fooling around with it until you find your sweet spot, and then hammer down on it!!

    congrats on your progress. I just want to point out now that you don't have much to lose your deficit should not be more than 500 cals/day after factoring in exercise and it appears you are 1000-2000 under. This is going to lead your body to burn a large % of lean muscle as you lose the last bit of fat. I would highly suggest you start adding in more calories and never net below 1500 cals. minimum of 1500 plus eat back what you burn, so if you burn 800 cals at the gym the min you should be eating is 2300 (1500+800). The less you have to lose the more important it is to eat closer to your maintenance.
  • ArroganceInStep
    ArroganceInStep Posts: 6,239 Member
    I seem to be eating the recommended calories, but not the calories burned from exercising. I use a HRM to determine my calories burned, but I just can't bring myself to eat all those extra calories! I lost 59 pounds on NS, but gained back about 13 after knee surgery. Now that I'm back at the gym, I feel like I can lose the weight if only I would get serious about this. I find myself binging at night (just have to STOP this). Also, my trainer suggested 40% protein 40% Carbs and 20% fat...any thoughts? Also, any suggestions about how to get back in the mindset I was in two years ago when I really started to lose the weight.

    Read this: http://www.bodyrecomposition.com/fat-loss/setting-the-deficit-small-moderate-or-large.html
    And then read the rest of the articles on that site, it gives a very good foundation.

    I don't know your trainer, and the advice might be tailored specifically for you, but suggestions I've seen that actually hold merit actually list target minimums for macros, not a percentage split. 1 gram protein per pound of lean body mass, 0.35 grams fat per pound of body weight. Something like that.

    The thing with exercise calories. Read this thread: http://www.myfitnesspal.com/topics/show/510406-tdee-is-everything

    MFP sets up a calorie target for you if you do no additional exercise (beyond your day to day activities). That's the reason when you log exercise activities it tells you to eat more calories. The good thing about this plan is that on days you need more fuel cause you had a killer workout, you'll have it. The problem with it is that it's NOTORIOUSLY difficult to measure calories burned from exercise. HRM's provide an estimate, and they can get pretty close, but they can still be wildly off. Wearing an HRM while lifting weights? Doing P90X? Heck even interval training or training in difficult conditions (like with a sweatshirt and sweatpants on) can throw off the reading and greatly overestimate calories burned. HRM's are still good to help you keep intensity up in a workout, but take the calorie burned reading as an estimate.

    Setting up a daily intake with an activity multiplier, and adjusting as needed may work better for you. You don't need to worry about getting accurate readings for calories burned, and your diet doesn't change from day to day. It's what I do, and I've had decent success with it. Bear in mind this is just a suggestion based on the limited information I gleamed from your forum post. Expert advice would probably be better tailored to meet your needs.

    As for the mindset:

    get%2Bmad.jpg

    That's what I do anyway. I go to a dark place, and think of all the things that really upset me (like posts about the weight difference of muscle and fat, or the necessity of drinking pure water over all other things that can hydrate you, or that a**hole who cut me off on the way to work), and I get through my workouts. Good luck!
  • jenny2steps
    jenny2steps Posts: 27 Member
    Thanks everyone, this info is very helpful. I'm gonna stick with the recommended this week and bump up the protein. Hopefully it will help :-D
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