Advanced Calorie Calculations - check my math

StaciMarie1974

In theory: TDEE - calories consumed = deficit when TDEE > consumed. That's why I said BMR, etc. does not matter when you have a tracker that gives you a value for TDEE. Even though its not 100% accurate (nothing is, really) there is no reason to worry about all the other calculated values for BMR, NEAT, etc.

Polar Loop value = TDEE. Even if you assume it to be inaccurate by 5-10%, its the best value you have now for TDEE. Again, just my opinion, but a tracker you wear daily and that can measure your actual movement is going to be at least as reliable as online calculators.

Things you can do:

• Give it more time as you're only about a month in (I think)
• Improve logging intake accuracy by more scale use
• Change something in your diet, in terms of macros/what you're eating (along the lines of - it can't hurt?)
• Get checked for thyroid, other medical issues

RNGRZulu

I must be a real water retaining MF'er. Had an average day yesterday. Nothing different.
Dropped from 230 to 227 in 24 hrs.

_Terrapin_

OP(RNGRZulu this is you) I'd open your diary for a start. Dropping 4 to 6 pounds in a hour long run is not uncommon for me( sweat, evaporation, etc). One year older, one inch shorter, BF @24% if this helps, 27 pounds lighter. The water loss depends on air temp, humidity, what I ate recently, and how much exertion I utilize. Finding your TDEE at your current weight is important relative to figuring out your deficit. The math isn't advanced but in your case I'd start with an open diary since you have experienced posters replying. Good luck.

mirrim52

I can easily fluctuate up to 5 lbs depending on what I ate the day before. Sodium really makes me retain water. I don't even bother weighing myself for 2 days if I have a high sodium day. And I am only 132 lbs, so 5 lbs is a lot, percent-wise.

Definitely clean up your logging before making major changes. If you aren't weighing all solids, you probably are underestimating what you are eating. Even if you think you are precise, do you know how accurate your implements are? I have two sets of measuring spoons, and they will give different amounts. Powders and things like oatmeal are especially prone to settling. 1/2 cup at time of manufacture won't have the same amount of product in it as 1/2 cup weeks later.

mycupyourcake

This (quote below). If I were you I would eat your BMR plus all your exercise calories back for 4 days and I bet you will see a hell of a lot of water weight loss. Also do not forget that with a new exercise program and heavy lifting your muscles will be retaining more water for repair. A lot of people actually go up in weight when they start running or lifting.

"So most likely, your cortisol levels are rising and causing you to retain water. You are not going to pack on lean mass faster than you can lose fat so that won't cause the scale to stall, but you can retain enough water weight to mask fat loss. You may want to also take measurements to make sure that there is movement in some fashion while you lose enough fat to offset the water gain.[/quote]"

Sued0nim

I've previously read that a polar loop can be out by 35%

Whatever as a 6' male you should lose on 1600 cals - if you're not check your logging and give it time

WalkingAlong

I agree with 'give it time'. You can't do the math on a short sample time because water weight doesn't have a caloric value attached and if your exercise level is new, water weight levels can be all over the place.

RNGRZulu

Ok...

Lost 2.3 lbs since last Sat.
Based on my plan...that was EXACTLY the projected loss I targeted based on my average weekly deficit.

Coincidence of course.

I missed two trips to the gym the past two days due to weather. Sat on my *kitten* most of yesterday. I just wasn't hungry at all. Had to force myself to eat yesterday and still ended up way under.

So, my calories from workouts was only 1870 for the week. My intake was 10,447 (avg 1,492 - too low, I know).

My weekly deficit came to 6158 which should have been a loss for the week of 1.76. My avg weekly deficit is 8,078 (2.3 lbs).

Progress: 7.3 lbs since 30 Jan.