MyFitnessPal calorie goal doesn't seem to be creating a deficit

Edit: If I change my rate of weight loss goal from .5 lb per week to 1 lb per week, MFP is not recalculating my daily calorie goal. I am going to uninstall it an reinstall and re-set it up and see what happens.

I (F/60/5'4"/144) enter my info correctly and it says calorie goal is 1920/day. I am not choosing to increase my calorie goal daily based on exercise.

MFP says it creates the daily calorie goal based on a deficit in order to reach your weight loss goal: "Your daily calorie goal already accounts for your intent to gain or lose weight ... you can achieve your goal by eating the specified number of calories per day, with no additional exercise required."

Two days in a row I ate 1880 and 1900 calories, and when I hit "complete diary," it said, "if you ate this way every day, in 5 weeks you would weigh [.3 of a pound less than I weigh now]." How can I make it calculate a deficit to lose 3/4 of a pound or 1 pound per week? What am I missing? Thanks. (I know I can set the calorie goal myself, but I want the app to work the way it says it does.)

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Help setting up my workout schedule and exercises (29M) Gym+Padel

Hello!

I (29M, 114kg) am currently on my weight loss journey, from very obese (Max weight of 150kg) and my goal is to get down to around 80 Kg one day.

I started playing Padel once a week last year and have since started playing twice a week (Friday and Sunday) and currently signed up for a team training for padel on Tuesday which ends on the 8th of July.

Since starting to play I have been quite on/off in the gym but I would like to get back into on a more regular schedule and workout regime. Besides the padel and gym, I also strive for a minimum of 10k steps daily.

I have been working on my diet for a while and feel like I have got it somewhat in check as to what works for me, also in the long-term..

I work Monday to Thursday 6-14:45 and then have about a 40 minute bus ride home and Friday is 6-12 with a padel session afterwards.

I had a basic idea of about 3-4 workout days a week. Preferably not doing legs the days after a padel session as they are usually wiped out for about a day after.

As besides this I am a little unsure about how to go about the exercises, as I would like it to generally be about losing the weight, but also to help improve performance in padel, if that makes sense.

Previously I had done a basic PPL with decent success and wouldn't mind it again, with some guidance regarding the exercises, but I am quite open to ideas of the structure ☺️

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Question for my fellow short girls!

Hello! Relatively new to weight loss and I am finally committing to it for real this time! I'm just curious as I am 5'3 and weigh about 200lbs and used the TDEE calculator to figure out my deficit and it says to stay around 1500 cals a day. However when I see other short girls posting they say their deficit is around 1200 cals and that short women typically have to have a lower deficit. Am I doing something wrong by staying at 1500 cals? I'm not trying to lose weight super fast (although that would be great) I just want to make sure I'm doing this the right way so it'll stay off this time! Any advice would be great. I'm also committing to walking 7k-10k steps a day and doing pure barre 3x a week (this is all a new addition)

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Reasons you may want to incorporate strength training in your weight loss journey

1. Retain the Lean Mass you already have. Without weight training, your body will try to use all its energy stores in order to compensate for any calorie deficit. This means consuming both your excess fat and muscle. By weight training, it signals to your body that something in your environment means muscle must be a priority. So your body will target fat for weight loss. However, in extreme calorie deficits, your body will still consume much of its muscle.

2. Calories Burned. Most weight lifting sessions are somewhere around 20-60 minutes. That's 20-60 minutes of elevated heart rate and increased heat production. This increases your calorie burn over that time.

3. Improves strength and health. There is a very strong correlation between muscle mass and lower hazard ratio/improved Quality of Life. For myself, I find my joints behave better when under muscular tension when I'm working out regularly versus feeling loose when I'm not.

4. Increased Density. Muscle is about 15% denser than fat. This means you can carry the same weight of muscle as fat, in a more aesthetically pleasing way, in less volume.

5. Muscle has 3x the thermogenesis of fat. While fat consumes about 2 kcal/lb per day to heat itself, that same lb of muscle consumes 6 kcal/day. In other terms, for every lb of fat in your body you replace with muscle, your calorie consumption for that same pound just to keep existing at that same weight is 200% higher.

6. Gives the skin somewhere to fill out. Anyone who's lost substantial weight knows the battle of loose skin and stretch marks. By adding muscle, it reduces these "bat wings" to some degree preserving some of the more aesthetic appearance.

7. For the women, don't fear bulking. Many women fear weight training because they don't want to bulk up. First of all, women produce far less testosterone than men, so it is far more difficult for them to bulk up. Secondly, many men spend years in the gym trying to bulk up with only limited success. For women especially, you really have try in order to take on a more masculine appearance. Don't be afraid of the weights.

8. Tying everything together. If you can replace some 25 lbs of fat with muscle over say 3 years, you will look better, feel better, occupy less volume, and increase your weight loss due to the calorie burn of the activity, and increase your BMR by 100 kcal allowing you to consume more daily calories without putting additional weight on.

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How do you navigate ice cream outings during the summer?

During the summer many people like to spontaneously go out for ice cream after dinner, or other high calorie foods. Many ice cream restaurants do not have calories listed since as they are not chain stores, though I know ice cream generally is very caloric and not nutrient dense.

Ice cream is honestly not my favorite high calorie treat, but twice in the last week I’ve gone for ice cream, bought the smallest size (still a large portion in my opinion) and eaten most of it.

How do people on a weight loss journey navigate the pressure of going for ice cream? It seems like a pretty co-dependent activity and I would feel like a bummer for saying no. If I were to really indulge calories-wise, I would enjoy a bakery item or nachos a lot more. I wish they sold fruit cups or something!

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What are some non-aesthetic reasons you want to lose weight? These are mine...

I want to be able to have a fun day at a theme park without my feet being in excruciating pain halfway through the day.

I don't want to get winded going up a flight of stairs.

I want to be able to run really fast someday.

I want to have more energy throughout my day.

I don't want to have high blood pressure anymore.

I want to feel strong.

I want to have a healthy pregnancy someday.

If I have kids, I want to be able to set a good example and teach them healthy habits.

I want to prove to myself that I CAN.

I deserve to be better taken care of.

I want a longer life. 😢

Looking good is a great outcome of losing weight, but at the end of the day my quality of life would improve immensely and personally looks was never a good motivator for me, so I'm focusing on these things a lot more. What are some reasons (besides looks) that helped you decide to embark on a weight loss journey?

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Will losing weight actually change my life or is it just in my head?

I’ve been thinking a lot about weight loss and whether it really changes your life in a meaningful way. I realized that if I had some kind of big goal or project with a deadline, something where I needed to be in shape, I’d probably be really motivated. I’d take it seriously and stick to it. But then I thought, isn’t that big goal just my life?

I connect so many things to my weight and how I look. I keep telling myself that once I lose weight I’ll feel more confident, I’ll dress better, I’ll be more social, maybe even approach people I’m interested in. I believe my quality of life would improve. But I’m not actually overweight. I’m close and my eating habits aren’t the best, but medically I’m still in the normal range. Still, I don’t feel good. I don’t feel attractive or comfortable in my body.

So now I’m wondering, would losing a few pounds really change my life? Or am I just hoping that a physical change will fix how I feel inside? Most of the stories I hear are from people who lost a lot of weight and say it transformed their lives. But what about people like me? Those who just want to lose a bit to feel better - did it actually help?

I’m trying to figure out if it’s really about my body or if it’s how I see myself no matter what. If you’ve been through something similar I’d love to hear your thoughts.

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