Maybe s tupid question
Replies
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does this make any sense???
\earning calories from daily excercise??
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One question you're asking is whether eating 1310 Calories (if that's truly and accurately calculated and all you actually ate and drunk) is acceptable for a male... and the answer is probably no.
One other question you're asking is whether the 2K exercise calorie adjustment and 4K that you showed on a previous link are likely.
The answer there is a bit more complicated. On the face of it 2K and 4K exercise burns are pretty high and unlikely.
However they are eminently feasible if people meet certain criteria.
Namely total exercise calorie adjustments are a function of the settings you've selected on MFP, and of the total time of exercise or activity, intensity of exercise or activity, your weight, and to an extent your age and height.
So, if you're setup as sedentary on MFP and you walk for 8 hours at work... well you're not really sedentary and you will get a huge adjustment from that. The same applies if you're setup as sedentary and go for a 4 hour hike up the mountain.
So absent all the information in question (age, height, weight, level you've told MFP you're setup as, amount and type of activity and exercise)... only your weight change and logging will tell you in the longer term whether any of this made sense.
It looks like MFP is giving you 1900 calories to eat. I am going to assume you've set yourself up to lose 1lbs a week, which may or may not be the correct assumption and/or setting for you!
This means that MFP thinks you would burn 2400 Cal a day if you were a sedentary individual (and given a factor of 1.25 that MFP thinks your BMR is about 1920 Cal a day).
An individual with a 1920 Cal BMR COULD spend about 4417 calories during a very active day.
But he ought to be fairly tired at the end of it
So: if you think you had a very busy day and you're a big guy, yeah! You spent a lot of calories. Maybe a few too many given what you ate. Eat more or spend less or both so as to have a reasonably paced weight loss.
If you think you sat on your **kitten** all day barely moving a finger... and your toes are in no danger of getting blisters... well then you may want to look into the accuracy of your garmin.1 -
milesy1971 wrote: »does this make any sense???
\earning calories from daily excercise??
A great answer for @PAV8888 above. He gave a lot of what-if scenarios. If you would provide more context, help would be easier to give.
What kind of activity did you do the day you gave your screenshot? And of course: age, height, current weight, what your normal day's activities look like.
On a personal opinion and very much a side note to this thread, I would ignore the advice that some people give to "always set your activity to sedentary, just to be safe". That can actually be unsafe for active people, who then don't eat back enough exercise calories (also "just to be safe"). You can wind up with too big of a deficit and not getting adequate nutrition. The theory goes that if you eat back a percentage of exercise calories to account for potential overestimation of burns by your tracker, then you'll be "more accurate". This makes sense if you have set MFP settings to match your activity level. Eating back, say 50% of your exercise calories might mean eating 100 out of 200 exercise calories. Not a big deal right? If you set it at sedentary and you really are highly active, then eating 50% of 1500 exercise gives you 750 more in a deficit. This could lead to problems in not adequately fueling your activity.
[ETA]...So be careful with your settings and understand what they mean. You don't need to build any more cushion into the system. MFP has done all that. The more accurate you are, the more predictable your results will be. (And don't try to accelerate the process!).1 -
Silentpadna wrote: »milesy1971 wrote: »does this make any sense???
\earning calories from daily excercise??
A great answer for @PAV8888 above. He gave a lot of what-if scenarios. If you would provide more context, help would be easier to give.
What kind of activity did you do the day you gave your screenshot? And of course: age, height, current weight, what your normal day's activities look like.
On a personal opinion and very much a side note to this thread, I would ignore the advice that some people give to "always set your activity to sedentary, just to be safe". That can actually be unsafe for active people, who then don't eat back enough exercise calories (also "just to be safe"). You can wind up with too big of a deficit and not getting adequate nutrition. The theory goes that if you eat back a percentage of exercise calories to account for potential overestimation of burns by your tracker, then you'll be "more accurate". This makes sense if you have set MFP settings to match your activity level. Eating back, say 50% of your exercise calories might mean eating 100 out of 200 exercise calories. Not a big deal right? If you set it at sedentary and you really are highly active, then eating 50% of 1500 exercise gives you 750 more in a deficit. This could lead to problems in not adequately fueling your activity.
I agree and it annoys me when I see this, then you double it up with only eating back half of exercise cals (or none at all) AND setting it to "lose 2 lbs per week" and it's a disaster waiting to happen. Irresponsible advice that's a recipe for under-eating, and then people wonder why 90% of dieters fail. Lots of people seem to be under the impression that they're sedentary by default, sedentary literally means an office worker who does literally zero activity throughout the day. very few people here are actually "sedentary".2 -
taylormoooon wrote: »It's best to pick sedentary activity and add your exercise calories manually so that your calories aren't over-estimated.
All of your advice is great, but I have a quibble with this one (see above post for reasoning). Matching activity level to actual - or at least close is going to make better sense, especially for those who are way more active than sedentary. It makes sense from a math perspective, and from a personal one. Eating back 50% of calories from a huge exercise adjustment wasn't enough, and over time it began to hurt my energy level for activities. Having a closer estimate to start with allowed me to plan my meals better and make sure I fueled my activities properly.
If you were to set up your deficit with a fairly accurate TDEE estimate to start with along with a planned deficit, it would amount to the same thing. If you set your TDEE level up way too low, you would have the same effect as not eating back exercise calories and ending up unhealthy.
It's a personal choice of course, but I wanted to point out that selecting sedentary "to be safe" (which is what many do), is not necessarily the "safest" choice.
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What are your stats? Height current weight goal weight activity level
3900 calories a day seems very high unless you are very heavy or very very active0 -
Firstly thanks for your help here
right lets paint the picture
Age 45
Weight 118kg
height 184cms
MFP set to sedentry
2 worksouts 40 minutes each a week (gym 2 days a week and general office work during the day)
lose 1kg a week
Sunday according to my garmin thingy 11500 steps (9.71kg)
2321 resting cals
4759 active cals
7080 total
Logged everything i ate MFP gives me goal of 1900 cals food i at of 1734 calls and exercise of 4448 which means i was short of eating according to |MFP 4244 - which means i should have lost a kilo in a day right
HELP0 -
11k steps if this is average for you set mfp to active.
118 kg is 260 lbs
Assuming 5 ft 10
Your burn is about 3500 as you lose 1 lb a week every decrease of 500 a day you should eat 3000 a day.1 -
height is 6'1" AVERAGE steps is probably 9000 - 10000
so why doesnt mfp show me that??
and are you sure set it to active?0 -
10k steps is at least lightly active.
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so the jump from lightly sedentary to light active is around 400 cals.....at ;lightly active it says 1850 net calories a day according to the garmin / mfp my exercise (steps) is 4500 cals.....so it says after i have eaten light breakfast / mid morning snack/ lunch and dinner that i am eating short by 3300 cals.....something seems way off here im not sure what it is sorry if i am being thick0
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milesy1971 wrote: »Firstly thanks for your help here
right lets paint the picture
Age 45
Weight 118kg
height 184cms
MFP set to sedentry
2 worksouts 40 minutes each a week (gym 2 days a week and general office work during the day)
lose 1kg a week
Sunday according to my garmin thingy 11500 steps (9.71kg)
2321 resting cals
4759 active cals
7080 total
Logged everything i ate MFP gives me goal of 1900 cals food i at of 1734 calls and exercise of 4448 which means i was short of eating according to |MFP 4244 - which means i should have lost a kilo in a day right
HELP
The activity numbers look way out of whack. Extremely active would give you a TDEE of 4020 (or so) total.
So your tracker doesn't look right.
For comparison sake, when I started, I was 111kg. I'm 54 and about 4 cm shorter than you. My average burn has been roughly 3300 cal/day. My average steps during that time is about 11,000.
The 1900 calories that is recommended for you looks about right if you really are sedentary (however, I would not set it to sedentary if you are averaging 11K steps per day).
My bet is that, like me, you can probably eat about 2300 a day (if you are stepping 11K) and lose at 1kg per week comfortably - but not linearly, i.e. it won't look like a straight line downward.
Keep in mind that my guesses for you are just educated guesses. You would be wise to see what some of the experts here advise.
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interesting read for anyone who is interested
https://forums.garmin.com/archive/index.php/t-351090.html
it would seem that the garmin is over inflating the active calories amount so if we assume MFP is right at about 1900 target - the garmin says 4500 from exercise and i consumed around 1500 of food
so i am short of around 3300 cals which means essentially i should be shrinking over night
so 1900 target - 1500 food and lets say 2000 from steps etc means a defecit of 600 cals which is probably more likely?
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7200 is what the garmin shows which is active and non active
then mfp is subtracting an amount based on steps?? leaving the garmin showing a net of 4500 cals0 -
milesy1971 wrote: »
7200 is what the garmin shows which is active and non active
then mfp is subtracting an amount based on steps?? leaving the garmin showing a net of 4500 cals
I don't have a garmin, but maybe the settings in the garmin aren't correct? I think I can safely say that there is no way you would be getting 4600 calories as an adjustment - probably not even running a marathon.
I ran for an hour the other day it gave me about 950 calories. It might give you more because you are bigger, but I can't see a 4000+ calorie adjustment.1 -
At your weight and assuming this is fairly new activity (you haven't been doing 10k steps the past ten years) 10k steps I would set myself as active.
Lightly active exhausts itself around 8500. 10k is smack dab in the middle of active. Over 12500 you're flirting with the beginnings of very active. Over 15500 you're above very active.
I am shorter 172.25cm, older, and started above your weight but joined MFP at about 105kg when I decided that my subway and salads and other diet food diet was going to result in a nice rebound... assuming I could even white knuckle it far enough.
The lowest I NETTED on MFP was 1750 i think in the beginning and that was with 2350 Cal of food being consumed. This went up over time not down.
My tdee at the time was over 3000 and in fact I maintained a tdee of just over 3000 till I got into normal weight territory. However I note that only a few days exceeded tdees of 4k and only once or twice did I hit 5k (and those were 40k step days).
So. I will assume that your Garmin can count steps and that the problem is not there.
If it has a heart rate sensor and if you set your fitness level incorrectly it may be giving you more calories for your strenuous activity as reflected by a higher than normal base heart rate.
Or it may need some troubleshooting with Garmin to see why your active calories are so high with 11k steps.
I can see your tdee being in the mid to high 3ks easy with the activity you describe. But not 7k
Mid to high 3ks means that IF your accurately measure your food (which includes all drinks, all food, anything that touches your tongue or enters your mouth, accurately weighed or estimated including sauces, oils, dressings, butter or oil absorbed, and yes even the darn pepper have to be accounted for, and no, a spoon is NOT how you measure peanut butter!) and IF you use correct entries (hint: even mustard is not 0 calories. Check out some of the European 100g mustard entries. People don't use 5g of mustard, that's just what the bottle says a mythical person would use!) THEN (unless you're a statistical outlier) you should be able to lose substantially close to your 1kg a week rate by eating close to 2500 Cal a day
Note that severely undereating as described upthread sometimes slows down your activities and ends up slowing weight loss.
Note that a lot of exercise and activity also sometimes slows down weight loss. HOWEVER, it does ensure that you mostly lose fat and it also ensures you're healthier because of the exercise!
Since I assume health and sustainability are a factor, eat more reasonably than you are currently trying to. You have no business eating 1500 Cal at your current activity level and stats
Btw note that I very quickly switched to 750 as opposed to 1k deficits, keeping my deficit to below 25% of tdee even though I was still obese and technically I could have gone for the full 25%. The results were excellent and I got to high overweigh with a fat to lean mass lost rate of above 9:1 based on dexa scans I did at the time. And it was sustainabable. Sustainable beats quick!
Troubleshoot your Garmin with their support, review your food logs to see what items are worth the calories and which ones aren't so as to start working on your own way of eating long term, commit to meeting your deficit goals for at least 3-4 weeks (females with TOM fluctuations need 4-6 weeks ), then evaluate your progress using your weight levels from a trending weight app or website. And adjust based on reality.
TL/dr. Based on your stats and activity, I see 4k. I don't see 7k Cal. You have a Garmin issue. You also have an undereating issue unless you start exceeding 2k of accurately measured intake.
Can you do it? Yes, you can! Your research shows that you're ready to tackle this. Just realize that this is not a diet quicky and you're done. Work towards setting up how you will maintain your loss by making the right long term choices!
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At your weight and assuming this is fairly new activity (you haven't been doing 10k steps the past ten years) 10k steps I would set myself as active.
Lightly active exhausts itself around 8500. 10k is smack dab in the middle of active. Over 12500 you're flirting with the beginnings of very active. Over 15500 you're above very active.
I am shorter 172.25cm, older, and started above your weight but joined MFP at about 105kg when I decided that my subway and salads and other diet food diet was going to result in a nice rebound... assuming I could even white knuckle it far enough.
The lowest I NETTED on MFP was 1750 i think in the beginning and that was with 2350 Cal of food being consumed. This went up over time not down.
My tdee at the time was over 3000 and in fact I maintained a tdee of just over 3000 till I got into normal weight territory. However I note that only a few days exceeded tdees of 4k and only once or twice did I hit 5k (and those were 40k step days).
So. I will assume that your Garmin can count steps and that the problem is not there.
If it has a heart rate sensor and if you set your fitness level incorrectly it may be giving you more calories for your strenuous activity as reflected by a higher than normal base heart rate.
Or it may need some troubleshooting with Garmin to see why your active calories are so high with 11k steps.
I can see your tdee being in the mid to high 3ks easy with the activity you describe. But not 7k
Mid to high 3ks means that IF your accurately measure your food (which includes all drinks, all food, anything that touches your tongue or enters your mouth, accurately weighed or estimated including sauces, oils, dressings, butter or oil absorbed, and yes even the darn pepper have to be accounted for, and no, a spoon is NOT how you measure peanut butter!) and IF you use correct entries (hint: even mustard is not 0 calories. Check out some of the European 100g mustard entries. People don't use 5g of mustard, that's just what the bottle says a mythical person would use!) THEN (unless you're a statistical outlier) you should be able to lose substantially close to your 1kg a week rate by eating close to 2500 Cal a day
Note that severely undereating as described upthread sometimes slows down your activities and ends up slowing weight loss.
Note that a lot of exercise and activity also sometimes slows down weight loss. HOWEVER, it does ensure that you mostly lose fat and it also ensures you're healthier because of the exercise!
Since I assume health and sustainability are a factor, eat more reasonably than you are currently trying to. You have no business eating 1500 Cal at your current activity level and stats
Btw note that I very quickly switched to 750 as opposed to 1k deficits, keeping my deficit to below 25% of tdee even though I was still obese and technically I could have gone for the full 25%. The results were excellent and I got to high overweigh with a fat to lean mass lost rate of above 9:1 based on dexa scans I did at the time. And it was sustainabable. Sustainable beats quick!
Troubleshoot your Garmin with their support, review your food logs to see what items are worth the calories and which ones aren't so as to start working on your own way of eating long term, commit to meeting your deficit goals for at least 3-4 weeks (females with TOM fluctuations need 4-6 weeks ), then evaluate your progress using your weight levels from a trending weight app or website. And adjust based on reality.
TL/dr. Based on your stats and activity, I see 4k. I don't see 7k Cal. You have a Garmin issue. You also have an undereating issue unless you start exceeding 2k of accurately measured intake.
Can you do it? Yes, you can! Your research shows that you're ready to tackle this. Just realize that this is not a diet quicky and you're done. Work towards setting up how you will maintain your loss by making the right long term choices!
so i got onto Garmin and explained my issue - they had me do a total reboot and reload of the of the software
now for 10000 steps i have a BMR of 2336 and 2205 in active calories giving me 4541 total cals for standard day
this sounds a bit more realistic0 -
milesy1971 wrote: »At your weight and assuming this is fairly new activity (you haven't been doing 10k steps the past ten years) 10k steps I would set myself as active.
Lightly active exhausts itself around 8500. 10k is smack dab in the middle of active. Over 12500 you're flirting with the beginnings of very active. Over 15500 you're above very active.
I am shorter 172.25cm, older, and started above your weight but joined MFP at about 105kg when I decided that my subway and salads and other diet food diet was going to result in a nice rebound... assuming I could even white knuckle it far enough.
The lowest I NETTED on MFP was 1750 i think in the beginning and that was with 2350 Cal of food being consumed. This went up over time not down.
My tdee at the time was over 3000 and in fact I maintained a tdee of just over 3000 till I got into normal weight territory. However I note that only a few days exceeded tdees of 4k and only once or twice did I hit 5k (and those were 40k step days).
So. I will assume that your Garmin can count steps and that the problem is not there.
If it has a heart rate sensor and if you set your fitness level incorrectly it may be giving you more calories for your strenuous activity as reflected by a higher than normal base heart rate.
Or it may need some troubleshooting with Garmin to see why your active calories are so high with 11k steps.
I can see your tdee being in the mid to high 3ks easy with the activity you describe. But not 7k
Mid to high 3ks means that IF your accurately measure your food (which includes all drinks, all food, anything that touches your tongue or enters your mouth, accurately weighed or estimated including sauces, oils, dressings, butter or oil absorbed, and yes even the darn pepper have to be accounted for, and no, a spoon is NOT how you measure peanut butter!) and IF you use correct entries (hint: even mustard is not 0 calories. Check out some of the European 100g mustard entries. People don't use 5g of mustard, that's just what the bottle says a mythical person would use!) THEN (unless you're a statistical outlier) you should be able to lose substantially close to your 1kg a week rate by eating close to 2500 Cal a day
Note that severely undereating as described upthread sometimes slows down your activities and ends up slowing weight loss.
Note that a lot of exercise and activity also sometimes slows down weight loss. HOWEVER, it does ensure that you mostly lose fat and it also ensures you're healthier because of the exercise!
Since I assume health and sustainability are a factor, eat more reasonably than you are currently trying to. You have no business eating 1500 Cal at your current activity level and stats
Btw note that I very quickly switched to 750 as opposed to 1k deficits, keeping my deficit to below 25% of tdee even though I was still obese and technically I could have gone for the full 25%. The results were excellent and I got to high overweigh with a fat to lean mass lost rate of above 9:1 based on dexa scans I did at the time. And it was sustainabable. Sustainable beats quick!
Troubleshoot your Garmin with their support, review your food logs to see what items are worth the calories and which ones aren't so as to start working on your own way of eating long term, commit to meeting your deficit goals for at least 3-4 weeks (females with TOM fluctuations need 4-6 weeks ), then evaluate your progress using your weight levels from a trending weight app or website. And adjust based on reality.
TL/dr. Based on your stats and activity, I see 4k. I don't see 7k Cal. You have a Garmin issue. You also have an undereating issue unless you start exceeding 2k of accurately measured intake.
Can you do it? Yes, you can! Your research shows that you're ready to tackle this. Just realize that this is not a diet quicky and you're done. Work towards setting up how you will maintain your loss by making the right long term choices!
so i got onto Garmin and explained my issue - they had me do a total reboot and reload of the of the software
now for 10000 steps i have a BMR of 2336 and 2205 in active calories giving me 4541 total cals for standard day
this sounds a bit more realistic
That sounds more realistic however still a bit on the high side. I weigh 101kg and average 12k steps a day (over 6 months) and my average TDEE is 3600.0 -
how do you know your TDEE is not on the low side?? (serious question )
anyway its closer and i guess after working with those numbers for a month or so i will know if they work or not0 -
milesy1971 wrote: »how do you know your TDEE is not on the low side?? (serious question )
anyway its closer and i guess after working with those numbers for a month or so i will know if they work or not
It's not as complicated as you and others are making it in this thread.
Let MFP or other TDEE calculators do the work and just pick the # based on your estimated activity level to start.
If the # is too low, you will lose weight too fast and will probably not feel well because you will not be eating well or enuf to satisfy your nutritional and energy needs.
If your # is too high, you will gain weight or not lose any weight at all.
In either case, increase or decrease the # as necessary every 4 wks in increments of 200-300 cals to start down to 100 cals when you get closer to the mark and you'll eventually find the "right" # that works for you.
Of course, you need to accurately log the food you eat too but people overcomplicate that as well.
Weigh and measure everything you can and guess-timate what you can't by using info already available in the MFP food database.
If you are under reporting cals for the food you eat, you will gain weight or lose weight at a lower rate than expected based on your calculated TDEE. If your calorie reporting is higher than it actually is, you will lose weight too quickly and not feel well because you are eating less than your calculated TDEE.
You can differentiate between errors caused by an incorrect TDEE from errors in logging by keeping your TDEE constant for at least a month or 2 to start while you refine the accuracy of your logging. Then you can adjust your TDEE as suggested above.
Bear in mind that:
All TDEE calculations are merely educated guesses based on certain mathematical algorithims and that the "right" TDEE for you may (and probably will) differ from the calculated #.
Trial and error over time is the only way to find the right # for you and that # probably will also change as your weight, activity and other factors change.
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