Doubt regarding calories intake and calories tracker accuracy

Nutrition Q&A [Moderated]
1

Hello, Doctors!

First and foremost, thank you for all the amazing content you constantly put out.

Now onto my question…

I’m an obese individual (29 years old, 1.75 M, 110 KG and 30% bodyfat) with a few years of lifting experience, on and off. I had been running your beginner prescription prior to the pandemic and intend on going back to it when gyms reopen, for now I’ve been just exercising at home.

I recently read your “To be a beast” article, and I thought I fell into the Case # 3 (the fluffy novice/intermediate). So I figured that if I consume 3100 calories a day (and keep an eye for the fat/carbs/protein ratio you mention in the article) then I should lose weight over time, however, when I put my stats (bodyweight, height and age) in MyFitnessPal and ask to lose the minimum available weight a week (0.25kg) it says I should consume 2200 calories a day! I thought the difference was quite big, especially since you even mention in the article that “3100 calories is low”.

Do you have any idea why that might be? Is myfitnesspal simply wrong? I feel like 2200 is too hard for me, while 3100 is definitely more manageable. My main goal is getting into a healthy weight and gaining strength (and muscle mass, if possible, but I know its hard not to lose mass when losing weight).

I have been trying to consume 200+g protein a day, still figuring out my meal plan.

Thanks for your time!

2

All calorie estimates have the potential to be wrong. I’m not sure what MFP uses, but my personal favorite calorie calculator is from the NIH: Body Weight Planner - NIDDK

3

For the NIH tracker, would you say “very active” if someone is following the beginner prescription and all of its GPP but no other major activity?

4

Nah, probably ~ 1.6 for the activity modifier.

1 Like
5

Thanks for the answer, Doc!

6

I have a question about this. I weigh 83kg right now and was planning to make the move up to 93kg (if we’re sticking to PL weight classes) when when I entered my height (174.5cm) it said gave me an error and said that I should said a different goal as a healthy weight range for someone of my height and age is 56-76kg. Based on Sheiko’s height/weight class ideas 174cm is fine for 93kg (even a bit tall) so should I still make the weight gain? I don’t think that I’m particularly big right now at 83kg, definitely lacking in muscle mass

7

You can override this if you switch to expert mode.

8

Thanks. Just to clarify, I shouldn’t worry about it calling my weight “unhealthy” ?

9

I wouldn’t worry about it if your waist is less than ~ 34", you have no adiposity related chronic diseases, and your BMI is ~ 30 or less.