MFPal question

[June1965]

Can anyone help me on this please

MFP Calories per day ?

1910 to maintain

1710 to lose 1 lb per week ?

I'm 52 years young and 5ft 3

I don't want to deprive myself of too much,

What's your thoughts my lovely NHS buddies? 😜😜😜

[Hidden]

1710 sounds enough not to be depriving yourself, June. I have to stay under 1450 to lose weight, and I still manage to eat well. Most weeks I do 5:2, and know it doesn't matter if I go over 1450, as I can create a deficit on my two 500 calorie days. 👍

[elliebath Maintainer]

Sounds good, a generous allowance. I should try it for a week or so and see . Enjoy it while you can June, I am 64 years young and mine is now 1550 to maintain!!

[Hidden]

Depends on your activity level. I can maintain at over 2000 and lose at 1800 but I put that down to having a high level of fitness and activity, running, cycling, strength etc. Best way is always trial and error and keeping an honest record. Good luck

[MrNiceGuy]

As you’re no doubt aware, the recommendations of calorie counting apps take a number of factors into consideration, such as age, weight, height and level of activity.

If you consider the MFP recommendation to be too low/high, use the BMI calculator to see how the figures compare.

Alternatively, you could use the Miflin St. Jeor method of calculating BMR and TDEE, using the following equation:

Female: 9.6 x weight (in KG) + 6.25 x height (in cm) – 5 x age – 161 = BMR.

To ascertain TDEE (total daily energy expenditure), multiply BMR by one of the following:

Sedentary (no exercise): = 1.2

Lightly Active (exercises 1-3 times per week) = 1.375

Moderately Active (exercises 4-5 times per week) = 1.55

Heavily Active (exercises 5-6 times per week) = 1.75.

Upon obtaining the calorific amount to satisfy TDEE, seek to maintain a daily deficit (preferably 500Kcal), ensuring that any deficit introduced doesn’t exceed the difference between BMR and TDEE.

With each 7-10lb reduction in weight, re-calculate your figures, largely to reduce the risk of plateau; as the body weighs less, fewer calories will be required to satisfy energy requirements (on the assumption that activity levels remain the same).

As such, calculate BMR/TDEE at current weight and then calculate them at a stone less, in order to gain a greater understanding and appreciation of the above.

Upon re-calculating, if you find that a 500Kcal deficit exceeds the difference between the two, reduce the size of the deficit, ensuring that sufficient calories continue to be consumed, in order to satisfy BMR at the very least.

While maintenance of 500Kcal deficit may not present a problem at present, the ability to do so will become more apparent as you approach goal weight (usually within 12-18lbs). However, this isn’t necessarily a bad thing.

Although a smaller daily deficit will result in a smaller weekly loss, by beginning to gradually increase intake closer towards TDEE, you’ll be far better placed to maintain your weight loss in the longer-term, since you’ll be aware of how many calories the body requires on a daily basis.

Lastly, keep in mind that if level of activity increases/decreases during both weight loss and maintenance, intake should be adjusted accordingly.