Myfitnesspal help...Am I doing this right?

[jpwestco]

According to myfitnesspal, after entering my data Height 6'.3", weight 300, Age 41, exercising 5x30 a week, and checking the Active box says my cals to lose 2lbs a week are 2430.

My week consists of:

Heavy lifting 2x a week fullbody for a 1+ hours, work up a good sweat and my heart rate is up the whole time.
Treadmill 3x a week 30mnts at between 4-5mph.
Plus the everyday work stuff.
Does this qualify for the Active box to be checked?

I have spent time on the nutrition forum and this seems to be right for losing fat.

On the days I workout can I eat more calories?, I am confused because myfitnesspal adds cals I can eat when I punch in my cardio but none when I workout, wouldn't I be burning more cals on my lift days?

Should I just stick to 2400 cals a day to keep it simple?

Thanks
JP

[DEEP3R]

I never enter the exercise part because it seems to be a bit generous on the calorie burn side. I would imagine that is the case, but not sure.

[jdtemple]

According to myfitnesspal, after entering my data Height 6'.3", weight 300, Age 41, exercising 5x30 a week, and checking the Active box says my cals to lose 2lbs a week are 2430.

My week consists of:

Heavy lifting 2x a week fullbody for a 1+ hours, work up a good sweat and my heart rate is up the whole time.
Treadmill 3x a week 30mnts at between 4-5mph.
Plus the everyday work stuff.
Does this qualify for the Active box to be checked?

I have spent time on the nutrition forum and this seems to be right for losing fat.

On the days I workout can I eat more calories?, I am confused because myfitnesspal adds cals I can eat when I punch in my cardio but none when I workout, wouldn't I be burning more cals on my lift days?

Should I just stick to 2400 cals a day to keep it simple?

Thanks
JP

I wouldn't rely on MyFitnessPal to calculate your calorie/macro needs. Use this sticky instead and use MyFitnessPal to keep a food log.

If you're an iOS user, you also may want to look into an iOS app called My Macros+. It is written by a forum member and works very well, if you want a good no-nonsense food log. Here's the thread where he's asking for beta testers (beta testing is already over, but there's a link to the app in the thread):

http://forum.bodybuilding.com/showth...8732263&page=1

[DEEP3R]

Does MyMacros+ have a large food database? One reason I use MyFitnessPal is because I rarely have to look for anything.

[tmonkey]

it can be a great tool but agree with jd

also use the computer interface with your phone to get the most out of it. (esp for home cooking)

I tracked my cals with it for a few days to see where i was before i set where i wanted to be.

[Chris_T]

I never enter the exercise part because it seems to be a bit generous on the calorie burn side. I would imagine that is the case, but not sure.

Yeah, I think that's right. I like the food database but the exercise section of myfitnesspal is fairly useless. I ignore it.

[tmonkey]

Yeah, I think that's right. I like the food database but the exercise section of myfitnesspal is fairly useless. I ignore it.

x2
set your cals and work from there

[jpwestco]

Ok, so by looking at my activity level is 2400 cals a good starting point to lose fat?

[induced_drag]

Been using myfitnesspal for a while. I DO NOT track exercise though.

I just set my cals and make adjustments by what I observe.

One thing I would say though....two lbs a week is on the high side....but you also have quite a bit to loose. Just be careful not to over diet and best advice I can give is that it is generally thought that taking a two week break every 10-12 weeks (where you go back up to your maintenance cals temporarily) pays dividends in the long run....both mentally and physically.

[jdtemple]

Does MyMacros+ have a large food database? One reason I use MyFitnessPal is because I rarely have to look for anything.

The app is still in its infancy, but is preloaded with 7000 or so food items. I manually enter all of my nutrition information for accuracy's sake, in both My Macros+ and MyFitnessPal. Once you have established your baseline (I eat a lot of the same stuff over and over), there's not much entry involved. Just select your food, quantity, meal, and go.

MyFitnessPal's food database is crowdsourced. It's flooded with duplicate entries that all have different nutrition information. Nobody polices the entries. It looks great on the surface, but to be accurate, I still have to make my own entries.

[jpwestco]

Thanks for all the app info, but can we keep this on topic.

[Chris_T]

One of the ironies of using a calorie tracker like myfitnesspal is that you KNOW the calorie tracker is accurate for fast food, since its published elsewhere. I find myself eating fast food now (but eating less of it at a time) because I know the calorie info is solid. This morning: Breakfast jack X2, 566 calories.

(I know I shouldn't, but I also know exactly what I'm getting).

[UndesirableNo1]

Don't use the myfitnesspal auto calories, use the formula in the stickies. Once you find out your numbers, go to myfitnesspal (online, not in an app) and at the top go to Goals-->Custom Goals--> And you can manually set your cal count and, using % unfortunately, ballpark your macros. Then don't input any exercise cals, just food.
Myfitnesspal (and LoseIt! and I'm sure others) works on the concept of Net Calories which your supposed to add your exercise calories back and eat those extra cals too. That's why when it sets up your cals it's a lower number than what you'll get in the stickies.

[jpwestco]

I spent time on the stickies and Im dizzy...On my workout days it says I can eat 3500 cals, that seems crazy, Im just gonna stick to 2000 cals a day for a couple of weeks and see how it works for me.

[ChocoChick]

I spent time on the stickies and Im dizzy...On my workout days it says I can eat 3500 cals, that seems crazy, Im just gonna stick to 2000 cals a day for a couple of weeks and see how it works for me.

2000 calories sounds crazy low, imo. Your BMR is calculated at 2600. I'd start at 2900 and see what happens. Log everything -- everything!! -- you eat for a week. Weigh yourself. If you gained or stayed the same, cut ~500 calories. If you lost 2-4 pounds, perfect. If you lose 5+ pounds, add a few calories. It's a little bit of science and a lot of trial and error.

Good luck!

[jpwestco]

2000 calories sounds crazy low, imo. Your BMR is calculated at 2600. I'd start at 2900 and see what happens. Log everything -- everything!! -- you eat for a week. Weigh yourself. If you gained or stayed the same, cut ~500 calories. If you lost 2-4 pounds, perfect. If you lose 5+ pounds, add a few calories. It's a little bit of science and a lot of trial and error.

Good luck!

Thanks Choco...this is the input I was looking for.

[Chris_T]

Lunch:

Generic - Gyros Sandwich (Pita, Mixed Beef and Lamb, Tzatziki Sauce, Lettuce, Tomato), 1 sandwich-586 calories.

No idea how accurate that is but let me tell you, that is one tasty sandwich.

[MRFITNESS_28]

just downloaded and filled it in will test it for a week seems promising so far, its amazing how far out the myfitnesspal app is to this one.

[Nailey13]

just downloaded and filled it in will test it for a week seems promising so far, its amazing how far out the myfitnesspal app is to this one.

What do you mean by "far out?" That MyFitnessPal is far superior to MyMacros+?

[DesertDude11]

MyFitnessPal's food database is crowdsourced. It's flooded with duplicate entries that all have different nutrition information. Nobody polices the entries. It looks great on the surface, but to be accurate, I still have to make my own entries.

True to a point... A lot of the entries with an "*" next to them are. The ones that do not have an "*" are from the USDA http://ndb.nal.usda.gov/ndb/foods/list

I go to the USDA site to cross reference a lot of the MFP info. Whatever ap you use, you should still use USDA as the ultimate resource.

OP: Your daily calories seem WAY low. I am 5'9", 210. I eat a MAX of 2,200 calories, usually closer to 2,000 with the occasional whoops day. I have been successfully losing around 2 lbs a week. (219 on Jan 1st to 210 today... a lot of water weight initially)

Whenever I set up my caloric intake, I choose sedentary or lightly active. I let my activity be bonus calorie burn and NEVER log it.

Check my logs and compare.

[crupiea]

keep it simple.

try what it recommends and if you dont get the results you want then dial it down by 100-200 per day for a week until you do get the results you want.

you will be very close to what you are looking for, much closer then you are now.

[EjnarKolinkar]

Been using myfitnesspal for a while. I DO NOT track exercise though.

I just set my cals and make adjustments by what I observe.

Me too, quicker, simpler, why do more entry when you can factor your average into your original cals.

Also entering a food into myfitpal, or making a correction to an incorrect entry is quick, and will show up in my foods. I really enjoy the recipe tool.

[dunemonkey]

I'm way too new to this place to be offering advice, but it's mostly based on stuff I've read here from others.

IMO, I think it's good to get away from the idea of "buying" calories with exercise. I realize exercise increases my energy expenditure, but rather than try to track how many calories it contributes, I'm now trying to just get the right amount of activity per week (for me I've settled on 3 lifting days, two cardio days and a day snowboarding or something on the weekend sometimes). With that level of activity plus daily life, I'm just trying to figure out what my TDEE really is by tracking everything and averaging and checking weight over time. Once I've stabilized and am pretty sure I'm right on my personal TDEE given a steady level of activity over time, I'm going to maintain that activity level and gradually lower calories and track again over time. Personally, I'm more interested in finding out my honest TDEE and finding the right deficit to do a slow/medium cut so that I'll maintain muscle and lose fat as efficiently as possible, though, so we may not quite have the same goals.

Either way, I think it's just best to maintain a similar activity level over time, track everything and try to hit the right calorie and macro numbers. Evaluate after a few weeks and adjust calories and macros based on the results.

Cliffs (for my way of thinking):

I only track calories and macros IN on myfitness pal, not calories OUT.

Lift heavy weights to gain or maintain muscle (not to burn a certain number of calories).

Do cardio for heart health, sports performance and general fitness (not to burn a certain amount of calories).

Track, control and adjust your calories and macros to achieve body composition goals, given a steady level of activity (e.g. gain muscle, lose fat with minimal muscle loss, etc).

[dunemonkey]

True to a point... A lot of the entries with an "*" next to them are. The ones that do not have an "*" are from the USDA [/url]

Dang, I didn't know this. Very helpful on sifting through, though I'm double checking everything before I use it anyway.

Still, I like that it's easy to add stuff. On a couple items I wanted to be able to add by oz, but couldn't find a suitable version that was broken down that way, so I added my own based on research.

[michail71]

Whenever I set up my caloric intake, I choose sedentary or lightly active. I let my activity be bonus calorie burn and NEVER log it.

Check my logs and compare.

For the longest time I kept setting myself up as lightly active and was having problems. I setup some detailed log tracking and found I actually did fit the moderatley active (1.55 x) category. Even then it's still tough to figure out as it seems my metabolism dials itself up and down depending on my intake.

[michail71]

Dang, I didn't know this. Very helpful on sifting through, though I'm double checking everything before I use it anyway.

Still, I like that it's easy to add stuff. On a couple items I wanted to be able to add by oz, but couldn't find a suitable version that was broken down that way, so I added my own based on research.

What bothers me is, since I weigh everything, trying to find the entries that are given in mass instead of volume.

[jayhawkclint]

I like MyFitnessPal because it is so convenient to track calories in. Especially if you are like I was where I would grab a handful of snacks and never realize how much "just a handful" was adding to my calories, or would forget later to add in because it wasn't during a meal.

Heavy lifting 2x a week fullbody for a 1+ hours, work up a good sweat and my heart rate is up the whole time.
Treadmill 3x a week 30mnts at between 4-5mph.
Plus the everyday work stuff.
Does this qualify for the Active box to be checked?
JP

The "Active" box has nothing to do with your workouts. It has to do with how far above BMR you burn everyday just doing your normal routine. What do you do for a living? If you work a desk job, mark "Sendentary." I know working out 5 days a week isn't sedentary, but it's as it relates to your BMR, not your workout plan.

On the days I workout can I eat more calories?,

That's the way I did it. I kept my net calories pretty steady, even though my gross calories were all over the place based on the workouts. Not exactly even - some days you'll be a little over according to MyFitnessPal and some days a little under - but within a couple hundred calories. Basically, in order for the app to work you need to be concerned with your weekly calorie deficit, and that means keeping it close to the net calories each day, especially when you are first starting out and learning how your body is goin to react. (The best advice I can give is to think of this as one big science experiment, where you are both the scientist, the test group and the control group. You are going to have failed experiments. It is important at times of failure to simply be the scientist, note the failure, determine the cause, make an adjustment, and then become the lab rat again following the scientists's program.)

I am confused because myfitnesspal adds cals I can eat when I punch in my cardio but none when I workout, wouldn't I be burning more cals on my lift days?
JP

You can add in calories for lifting. Go to cardio, search "strength training." It will give you a number that appears lower than treadmill - this is because it takes into account rest periods between sets. I have found for my body that a 2 min rest between sets is pretty close to what the app calculates, but your results may vary. You can add in other things besides weight lifting and running, search "calisthenics" for sit-ups and push-ups, and I've even included "lawn mowing," but I don't advise you to add to many of those extra things unless you have marked "sedentary," or else you will be too far off your BMR.

Hope this helps.

[Highlander2012]

I like MyFitnessPal because it is so convenient to track calories in. Especially if you are like I was where I would grab a handful of snacks and never realize how much "just a handful" was adding to my calories, or would forget later to add in because it wasn't during a meal.



The "Active" box has nothing to do with your workouts. It has to do with how far above BMR you burn everyday just doing your normal routine. What do you do for a living? If you work a desk job, mark "Sendentary." I know working out 5 days a week isn't sedentary, but it's as it relates to your BMR, not your workout plan.



That's the way I did it. I kept my net calories pretty steady, even though my gross calories were all over the place based on the workouts. Not exactly even - some days you'll be a little over according to MyFitnessPal and some days a little under - but within a couple hundred calories. Basically, in order for the app to work you need to be concerned with your weekly calorie deficit, and that means keeping it close to the net calories each day, especially when you are first starting out and learning how your body is goin to react. (The best advice I can give is to think of this as one big science experiment, where you are both the scientist, the test group and the control group. You are going to have failed experiments. It is important at times of failure to simply be the scientist, note the failure, determine the cause, make an adjustment, and then become the lab rat again following the scientists's program.)



You can add in calories for lifting. Go to cardio, search "strength training." It will give you a number that appears lower than treadmill - this is because it takes into account rest periods between sets. I have found for my body that a 2 min rest between sets is pretty close to what the app calculates, but your results may vary. You can add in other things besides weight lifting and running, search "calisthenics" for sit-ups and push-ups, and I've even included "lawn mowing," but I don't advise you to add to many of those extra things unless you have marked "sedentary," or else you will be too far off your BMR.

Hope this helps.

That is interesting, I have a desk job, but work out on weights 3 times a week for an hour a time, and also cycle 12 miles to and from work 5 days a week, but sit down most of the 8 hours of the day, so would be classed as sedentary? Would make a big difference on the calories.
Interested to know.

[DesertDude11]

That is interesting, I have a desk job, but work out on weights 3 times a week for an hour a time, and also cycle 12 miles to and from work 5 days a week, but sit down most of the 8 hours of the day, so would be classed as sedentary? Would make a big difference on the calories.
Interested to know.

The difference is about 200 cals a day. I would classify you as sedentary. It's always good to be on the safe side right?

[DesertDude11]

What bothers me is, since I weigh everything, trying to find the entries that are given in mass instead of volume.

Your best bet is to use the USDA website and add your own information. Then you know for sure!