Questions about MFP - BF/exercise/calorie targets

[SneezySnatcher]

I'm using MFP to log calories and exercise. I'm pretty active and I want to lose weight slowly as I'm EBF 12 week old DS. I am aiming to lose around half a stone to a stone as I'm back to pre-preg weight but would like to be a bit slimmer (I'm a size 10 but would like to be less pudgy).

MFP has set my goal as 1830 calories (seems high) and has given me an extra 500 for breastfeeding. I have been alternating The Shred and C25K, which is also upping my calorie allowance. This is all adding up to a massive calorie allowance and I really can't imagine losing weight on it. This means I'm nowhere near meeting the target (have been at least 800 cal under every day). I have a few questions.

Do I need to 'eat' the calories I burn from exercise?
How accurate is the 500 cal from BF?
Is it vital to meet the target calories or is it ok to be significantly under?
How effective will the Shred/C25K be in aiding weight loss?
Any other advice?!

Thanks in advance.

For example, yesterday my net calories were 770 after deducting 500 for BF and 300 for a run - is that harmful or good?

I don't eat back my exercise calories, so I'd discount those.
1800 seems high, is that with the 500 calories included?
I am often below my calorie target.

No idea about breastfeeding, sorry!

Shred and C25k both excellent for fitness, toning and losing weight.

I don't use my exercise calories, I can't see the point in exercising and then eating those burned calories.

MFP is changeable, you can set your own target. I started off on there on 1200 but with all the exercise I do, I have changed it to 1350 although I don't often go up that high. Remember, everybody is different, MFP cannot analyse your metabolism etc etc so you have to make your own targets.

The calorie allowance you have been allocated sounds mad......maybe try and stick to 1200 cals per day and a few extra for breastfeeding and see what happens.

Add me if you want some more friends/diary ideas....I am vixen7777 on there :)

Betty, what do you eat on an average day to achieve 1200 calls? Is that for life, or just while you're trying to lose weight?

Morris - tbh I am just maintaining now as am at my target weight so yeah, for me 1200 is for always.

B/fast is porridge and flaxseed
Snack after gym of protein shake
Lunch will be something like salad or today it is scrambled egg, with ham and a bit of salad.
Snack at 3pm - an apple and a handful of cashew nuts
Then dinner is just something like a chicken salad

So yeah, that is a pretty average day for me and I do a lot of training as well....gym every day and pole fitness during the week as well and usually have one days rest.

Lizzylou the 1800 is without BF, so with that it's 2300. Plus the 297 for running and it's insane!!! I think the 1800 is because I've set my activity levels as active (walk everywhere with DS and 3yo DD) and I've put a small weight loss target? I'll go and tinker with it to see what happens.

Betty I'll look to see how to add people and then I'll do just that - thanks! I'm vickytoria1983!

Checking MFP for yesterday I was 1053 calories under my goal, which seems insane. I don't want to undereat and affect milk supply but I certainly don't want to eat too much! I imagine you'd have to eat hardly any calories to affect supply though?

Ok. Have changed goal to 1200. How do I add people?!

SneezySnatcher what's your height and age? I'm 5'4, in my 40s and moderately active and lost weight on average 1800 cals a day last year. It sounds high on paper but believe me I was able to eat it all :) You could always try it for a few weeks and see if you lose weight on that amount - why start low when you can start high ;)

Lizzylou I'm not stalking you, honest

Bssh I'm 30 and 5ft 7". Very active now I'm on maternity leave. Maybe I'll aim for the 1200+500 for BF but not feel too bad if I go over.

I changed the target to 1200 and I have still been under every day, despite it being 600 cal less than the MFP target.

Oh please stalk away lovely Bssh
I'd say that 1700 (including BF cals) is a good target.

I like MFP, it really makes you focus.

You eat your exercise cals back or you lose lean muscle instead of fat. 1200 cals are what you would need just to keep your internal organs functioning. Also, lowering your cal intake to 1200 will have fast scale decrease but it's mostly water weight.

Thanks Vet. I had set MFP to 1200 but also got 500 cals for BF - do you think 1700 is too little?

I've shredded and just about to go for a run. Do you recommend eating those cals too? I've had 1700 through three healthy, balanced meals and a fun-size mars bar! I don't want to burn muscle but I certainly don't want to gain weight!

You log your exercise on MFP too. That calculates your exercise calories and adds them to your allowance for that day. I ran today and burned just over 500 cals. Some days I'd eat them all back, others just half. Keeping the body guessing is the key. 1700 seems low for bf and the amount of exercising your doing. Trust in the MFP totals. I've lost 29lbs in 3 months using that site

Well done on the weight loss! It is a great site.

Well MFP calculates my net calories as 890, gross as 1380. I guess I can have supper this evening (protein) to eat back some exercise calories. It just seems counterproductive to exercise, burn calories and then eat them again!

Not at all. Your body needs them calories to maintain your body so you can exercise safely. Your calorie deficit is already set before you add exercise into the mix. Relax and eat your dinner!
Ps you're more likely to plateau quicker if you don't eat them back. Just saying lol