Calculating maintenance calories accurately
LJay89
Posts: 91 Member
Do I have this right.
Say I weigh myself today at 78kg and accurately as possible eat at 1800 calories a day for a few weeks. Then I reweigh and have lost 4lb.
Am I right in thinking that:
Maintenence = 4 x 3500 = 14000 calories
Then 140000 / no of days since original weigh in + 1800 calories
Thank you
Say I weigh myself today at 78kg and accurately as possible eat at 1800 calories a day for a few weeks. Then I reweigh and have lost 4lb.
Am I right in thinking that:
Maintenence = 4 x 3500 = 14000 calories
Then 140000 / no of days since original weigh in + 1800 calories
Thank you
0
Replies
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Over what time frame did you lose 4 lbs? Did you account for hormonal changes? Sodium, potassium and carb intake? Any changes in workouts?
Your formula assumes that weight loss is linear.0 -
It's theoretical but say 4 weeks?0
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It's more simple than that - you don't need to be so precise about your daily intake....
Calories eaten + 3500 cals for each pound of weight lost divided by the number of days in your sample period.
It's still an estimate, but a calculated estimate that takes your logging inaccuracy into account.1 -
concordancia wrote: »Over what time frame did you lose 4 lbs? Did you account for hormonal changes? Sodium, potassium and carb intake? Any changes in workouts?
Your formula assumes that weight loss is linear.
Well how would those things effect it? Currently I have no idea.
0 -
It's more simple than that - you don't need to be so precise about your daily intake....
Calories eaten + 3500 cals for each pound of weight lost divided by the number of days in your sample period.
It's still an estimate, but a calculated estimate that takes your logging inaccuracy into account.
Thank you.
What's your thoughts on 'assuming it's linear' and 'hormonal changes"
Given I want an average that I would work with over time and adapt acording ly I feel this might be overcomplicating something very simple?0 -
It's more simple than that - you don't need to be so precise about your daily intake....
Calories eaten + 3500 cals for each pound of weight lost divided by the number of days in your sample period.
It's still an estimate, but a calculated estimate that takes your logging inaccuracy into account.
Thank you.
What's your thoughts on 'assuming it's linear' and 'hormonal changes"
Given I want an average that I would work with over time and adapt acording ly I feel this might be overcomplicating something very simple?
My thoughts are that you appear to be trying to be too precise over something (calorie balance) that is variable daily, weekly, monthly, by the season....
You don't need to eat to your precise maintenance every single day - that would be like a never ending restrictive diet (verb).
It's part of the mental/emotional switch from weight loss to maintenance to think long term not short term.
My advice would be....
Pick a number, try it for an extended period, get used to your normal weight fluctuations and only react to trends rather than fluctuations.5 -
It's more simple than that - you don't need to be so precise about your daily intake....
Calories eaten + 3500 cals for each pound of weight lost divided by the number of days in your sample period.
It's still an estimate, but a calculated estimate that takes your logging inaccuracy into account.
Thank you.
What's your thoughts on 'assuming it's linear' and 'hormonal changes"
Given I want an average that I would work with over time and adapt acording ly I feel this might be overcomplicating something very simple?
My thoughts are that you appear to be trying to be too precise over something (calorie balance) that is variable daily, weekly, monthly, by the season....
You don't need to eat to your precise maintenance every single day - that would be like a never ending restrictive diet (verb).
It's part of the mental/emotional switch from weight loss to maintenance to think long term not short term.
My advice would be....
Pick a number, try it for an extended period, get used to your normal weight fluctuations and only react to trends rather than fluctuations.
Thank you! V.helpful
Just to clarify I don't think I need to concern myself with hormone fluctuations or things like that. Someone posted it above.0 -
It's more simple than that - you don't need to be so precise about your daily intake....
Calories eaten + 3500 cals for each pound of weight lost divided by the number of days in your sample period.
It's still an estimate, but a calculated estimate that takes your logging inaccuracy into account.
Thank you.
What's your thoughts on 'assuming it's linear' and 'hormonal changes"
Given I want an average that I would work with over time and adapt acording ly I feel this might be overcomplicating something very simple?
My thoughts are that you appear to be trying to be too precise over something (calorie balance) that is variable daily, weekly, monthly, by the season....
You don't need to eat to your precise maintenance every single day - that would be like a never ending restrictive diet (verb).
It's part of the mental/emotional switch from weight loss to maintenance to think long term not short term.
My advice would be....
Pick a number, try it for an extended period, get used to your normal weight fluctuations and only react to trends rather than fluctuations.
Thank you! V.helpful
Just to clarify I don't think I need to concern myself with hormone fluctuations or things like that. Someone posted it above.
You're very welcome.
Do take a minute to congratulate yourself on achieving your goal. :flowerforyou:0 -
It's more simple than that - you don't need to be so precise about your daily intake....
Calories eaten + 3500 cals for each pound of weight lost divided by the number of days in your sample period.
It's still an estimate, but a calculated estimate that takes your logging inaccuracy into account.
Thank you.
What's your thoughts on 'assuming it's linear' and 'hormonal changes"
Given I want an average that I would work with over time and adapt acording ly I feel this might be overcomplicating something very simple?
My thoughts are that you appear to be trying to be too precise over something (calorie balance) that is variable daily, weekly, monthly, by the season....
You don't need to eat to your precise maintenance every single day - that would be like a never ending restrictive diet (verb).
It's part of the mental/emotional switch from weight loss to maintenance to think long term not short term.
My advice would be....
Pick a number, try it for an extended period, get used to your normal weight fluctuations and only react to trends rather than fluctuations.
Thank you! V.helpful
Just to clarify I don't think I need to concern myself with hormone fluctuations or things like that. Someone posted it above.
Those things are why your precise math isn't going to be accurate. If you have lost 4lbs. in four weeks, eat a couple hundred calories a day more. And weigh yourself again next month.0 -
concordancia wrote: »It's more simple than that - you don't need to be so precise about your daily intake....
Calories eaten + 3500 cals for each pound of weight lost divided by the number of days in your sample period.
It's still an estimate, but a calculated estimate that takes your logging inaccuracy into account.
Thank you.
What's your thoughts on 'assuming it's linear' and 'hormonal changes"
Given I want an average that I would work with over time and adapt acording ly I feel this might be overcomplicating something very simple?
My thoughts are that you appear to be trying to be too precise over something (calorie balance) that is variable daily, weekly, monthly, by the season....
You don't need to eat to your precise maintenance every single day - that would be like a never ending restrictive diet (verb).
It's part of the mental/emotional switch from weight loss to maintenance to think long term not short term.
My advice would be....
Pick a number, try it for an extended period, get used to your normal weight fluctuations and only react to trends rather than fluctuations.
Thank you! V.helpful
Just to clarify I don't think I need to concern myself with hormone fluctuations or things like that. Someone posted it above.
Those things are why your precise math isn't going to be accurate. If you have lost 4lbs. in four weeks, eat a couple hundred calories a day more. And weigh yourself again next month.
But unless I have extremely expensive equipment how can I accurate calculate how my hormonal changes over a month effects my calorie needs?
Same for sodium and potassium? As far as I am aware this would barely affect it given its a micronutrient? Unless you mean sodium retaining water? But given this is an average overtime that would even out.
As for carb intake - that is covered by overall calorie amounts? It doesn't work separately.
Finally. I'm not assuming it's linear but I think your suggestions would be to difficult to calculate and negligible...
Finally finally, (sorry there is more) calorie counting isn't 100% average - hence taking an average and adjusting as I go.
But if you can show me mathematically how these things will effect my TDEE then I am willing to listen.0 -
concordancia wrote: »It's more simple than that - you don't need to be so precise about your daily intake....
Calories eaten + 3500 cals for each pound of weight lost divided by the number of days in your sample period.
It's still an estimate, but a calculated estimate that takes your logging inaccuracy into account.
Thank you.
What's your thoughts on 'assuming it's linear' and 'hormonal changes"
Given I want an average that I would work with over time and adapt acording ly I feel this might be overcomplicating something very simple?
My thoughts are that you appear to be trying to be too precise over something (calorie balance) that is variable daily, weekly, monthly, by the season....
You don't need to eat to your precise maintenance every single day - that would be like a never ending restrictive diet (verb).
It's part of the mental/emotional switch from weight loss to maintenance to think long term not short term.
My advice would be....
Pick a number, try it for an extended period, get used to your normal weight fluctuations and only react to trends rather than fluctuations.
Thank you! V.helpful
Just to clarify I don't think I need to concern myself with hormone fluctuations or things like that. Someone posted it above.
Those things are why your precise math isn't going to be accurate. If you have lost 4lbs. in four weeks, eat a couple hundred calories a day more. And weigh yourself again next month.
But unless I have extremely expensive equipment how can I accurate calculate how my hormonal changes over a month effects my calorie needs?
Same for sodium and potassium? As far as I am aware this would barely affect it given its a micronutrient? Unless you mean sodium retaining water? But given this is an average overtime that would even out.
As for carb intake - that is covered by overall calorie amounts? It doesn't work separately.
Finally. I'm not assuming it's linear but I think your suggestions would be to difficult to calculate and negligible...
Finally finally, (sorry there is more) calorie counting isn't 100% average - hence taking an average and adjusting as I go.
But if you can show me mathematically how these things will effect my TDEE then I am willing to listen.
I think the point is that it's good to be aware of the fact that things you can't measure will influence your TDEE, and that's why it's impossible to pin it down with too much precision. Your own lived results over time will be your best guide. If your weight starts trending down, you need to eat a bit more. Up, a bit less.
ETA: The formula @sijomial posted seems like a good place to start. Maybe download a weight trending app, too.2 -
Your original formula, if I'm reading it right, is close enough to use as a starting point, assuming it's based on a recent 4-6 week period. Then you monitor your weight over time (weeks) and see how it goes, as others have said.
Personally, I liked adding back calories gradually to reach maintenance, for several reasons:
1. Maintenance is a range of weights, not a single weight, because of routine daily fluctuations. By adding back gradually, I slowly dropped to the lower side of my intended range as a starting point.
2. I'm a hedonist. If I added back 500 daily calories all at once, I'm more likely to go for crazy mega-treats. Adding it back 100 or so at a time, I tended to add small improvements that balanced nutrition and joy.
3. It provides an opportunity for NEAT to adjust upward over time with increasing calories ("reverse dieting") in case that might work (unclear, but seemed worth a try).
4. It reduces the potential scariness of adding a bunch of calories at once ("what if I regain!!?!??"). Even if I overshot by 100 daily calories, it'd take over a month to gain a pound. NBD.
5. It better allows for experimentally verifying maintenance calories, IMO. Each successive calorie addition takes a longer waiting period to see the true result through the fluctuations.
6. It sort of hides the water weight/digestive contents jump on the scale that can come from adding a few hundred calories all at once, but phasing that jump in gradually as loss slows.
I use a weight trending app, but IME it's a two-edged sword to start using one in maintenance. The initial fluctuations can perturb the trend line, and make that app "think" you're gaining when you're not. If you happen to be a person who can't disconnect emotions from the scale, and you don't understand the underlying statistical techniques, this can be triggering.
Don't get me wrong, I like my Libra . . . but I've seen a few people go all whack-a-doo because they thought it was giving them Revealed Truth when all it's doing is a statistical projection. ;0
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Yes. Based on math that’s would be pretty close. Try eating that amount for a month or so and weigh again and see if you maintained.0
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The easiest way to calculate it: how many calories were you eating per week to lose? and how much was your average loss per week?
Example: If it was 0.5lb a week loss then you can add 250 cals a day to what you were eating at previously.0
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