slowly been increasing calories.

rachylouise87

so mfp has me at 1650 to maintain as a NEAT this is the sedentary setting based on office job. i would like to think i am a least lightly active with doing 25 mins per day of cardio and strength and i have 3 kids. so scooby has me at 1680 to lose at 15% and tdee at 1977. does this sound ok. today i started eating at 1680. should i give this a month and reassess?

rachylouise87

i should say i have increased from 1200-1450 these past 2 weeks and been going up from there

rachylouise87

oh and scooby says BMR Is 1438

heybales

Lightly active with just kids and daily life.
Lightly active with just exercise.
Moderately active combined at minimum.

MFP's Lightly Active includes no exercise, so it's different than TDEE tables that include exercise but no increase to daily life.

Though, MFP's Active level does match the TDEE level of Moderately Active, so you could set to that and be fine too.
You'd have to look at their daily goal with Active when set to maintenance, x 0.85 = eating goal, and manually set that and macros.

rachylouise87

ok i did 2110 which is active on MFP x 0.85 and this came out with 1793.5 . do i want to be netting this on a daily basis or leaving more deficit?

heybales

As soon as you include planned workouts in daily TDEE estimate, you no longer do NET's or eating back exercise - unless you do something totally beyond planned.
- Then subtract the same 15% and eat it back.

That's daily goal, because you just took weekly activity and averaged it out daily.

Or if you miss a planned workout, skip 100 that day, or leave it in the green.

Otherwise, 50 over is better than 100 under goal.

rachylouise87

thanks so if i miss a workout i will skip 100. is it normal weight fluctuating?

heybales

Very normal.

In a diet, your body doesn't store as many carbs with attached water in the muscles.
But if you have a big carb day, or big meal, they may increase more than normal, increased weight next day.
Or you did a good workout and haven't refilled them as much as they were, decreased weight the next day.

Or you have average sodium level you eat, and sometimes more, sometimes less, next day shows the water weight change.

That's why valid weigh-in days to minimize those expected known effects is important, otherwise you need about 2 months worth of noisy data to really see a trend in.
Morning after rest day eating normal sodium levels, not sore from last workout - valid weigh-in and measurement day too.