Confusion re Quick Start Guide

brophc

I thought I had this down but after reading the “Quick Start Guide” I need some clarification!

Using Scooby (Activity Level: moderate exercise and calorie reduction: 15%) I got the following info:

BMR: 1442
TDEE: 2236
Daily Calory goal: 1900

So according to “TDEE with Cut” I eat at 1900 calories for 6 weeks (regardless of how much exercise I get on each individual day) and assess from there: If trending downwards, continue for another 6 weeks, if trending upwards, reevaluate activity level, if bouncing, increase calory intake by 100 daily.

So far, sounds ok.

However, then I move to the “track caloric intake” section, which states that if activity is more than the difference between TDEE and BMR I should eat back those calories.

The example given is as follows:

TDEE = 2000; BMR = 1500; calories burned = 500 or less; NO CHANGE
TDEE = 2000; BMR = 1500; calories burned = 600; EAT 100 ADDITIONAL CALORIES

Applying this to my case
TDEE = 2236; BMR = 1442; calories burned = 794 or less; NO CHANGE


I have 2 questions:

1. Does this mean that I eat 1900, however if I burn more than 794 calories per day then I eat back those calories?

2. My calories burn would never be as high as 794 for a work-out session (max 560). Is this an indication that Ive chosen the incorrect activity level and would I be eating too many calories every day?? Should I readjust my activity levels to get a lower TDEE??

heybales

1 - in theory yes.

You don't want to be bumping up against that line - usually that indicate you've chosen the wrong activity level - too low.
Certain workout schedules cause that to happen too - like 3 big days could burn more than the difference between deficit and BMR on those days (say 1000 for you), and so you reduce the deficit as instructed (eating 206 more those days). But then the other 4 days you are literally eating over TDEE for rest days - so weight loss would be a crawl or actually maintenance.

There are obviously infinite levels, the rough 5 are given for convenience sake. You create infinite by adding on 100-200 calories, or going for average between levels.

And the rough 5 discuss exercise only - nothing about daily life.
Would mail-carrier doing your weekly workout select same level as desk-jockey doing it?
Is person with kids more active in evening/weekend than those without?

So confirm you add a level if kids keep you more active in evenings/weekends than bump on a log outside of exercise, or if work is more than desk job/commute for 45 hrs weekly.

2 - That's why you adjust later based on actual results.

brophc

Thanks for your repsonse! Since there is a significant difference in my acitivity levels on workout days vs rest days, it seems my best option is change my settings to a lower activity level and then adjust my calories on a day-to-day basis, making sure to eat back enough calories on work-out days. This way I don't end up eating over TDEE on rest days.

heybales

Well, suggest you actually do the math, only a minor deficit with few big workout days cause that to happen of eating over that days literal TDEE.

And actually, there is a benefit to eating at maintenance on regular basis - it's why the 5:2 diet works so well, where 2 days are 25% of average TDEE, and 5 days at TDEE. Body keeps hormonal balance very easily.

So your numbers for example. If truly Sedentary on non-exercise days
BMR 1442 x 1.25 sedentary = 1803 on those days.
1803 + 560 = 2363 on workout days.

Average TDEE by chart = 2236 (so yes, you are below this level if truly sedentary outside exercise, since exercise TDEE is only a tad more)
Average eating level = 1900

So yes, on non-exercise sedentary days you'd be eating 100 more than literal TDEE.
On exercise days you'd be eating 463 deficit.
But that's if the body stopped what it was doing at midnight - which it doesn't.

So your idea is valid - but in that case - just use MFP the way it was designed.
Set activity level to sedentary if this is honest.
Set weight loss goal amount to 1/2 lb weekly or 250 cal deficit. (so little to lose, 15% deficit isn't really reasonable)

Your eating goal on non-exercise days should be about 1803 - 250 = 1553
Which is slightly more than 10% deficit.

On exercise days when you log those workouts your goal will be 1553 + max 560 = 2113
Which is slightly less than 10% deficit.

So average deficit for the week will be about 10%.
And you could always slide some calories from workout day to next day during the recovery to allow you to eat more when the body will be able to use it.

brophc

Ok, I am "lightly active" on non-exercise days (stand at my desk in work, walk to busstop etc). So I have set MFP to lightly active and as you suggest, weight loss goal amount to 0.5 lb weekly. This gives me:

Non-exercise days: 1620 cals
Exercise days: (1620 + max 560) 2180 cals.

I will try this for the recommended 6 week period and see how I get on. Will readjust from there if necessary.

Trying to pre-log my food at the start of each day so I can better judge calorie allowance and especially macros.

Thanks for your help