TDEE.....,AGAIN

Aaron_K123

I am doing a similar diet right now and here are some of my numbers from the scale:

From March 10th to March 14th:

186.2
185.4
185.4
186.6
186.6

From March 31st to April 4th

184.6
185.6
184.4
185.4
186.8


My heaviest day out of all of those was the most recent, April 4th. But if you look at the average of those two weeks I've gone from an average of 186 to an average of 185 between those two time periods. That's over 3 weeks. In my opinion 3 weeks isn't sufficient time to confirm because of the fact that your weight can vary randomly by 5 pounds pretty easily. In two months time I'll be able to tell if I am losing weight or not but until then I just measure on the scale and don't let the day to day bother me.

This morning I weighted 182.4 which is my all time low for this diet period but I'm not excited by that, it probably just means that yesterday I didn't have much sodium. Only time will tell, this is a slow process.

djwife03

I've been reading some posts regarding TDEE vs. MFP calculations. When I did my TDEE method - 20%, using an activity level of modrate exercise, I get 1901 as my calorie goal. With MFP, using an activity level of lightly active, I get 1900. I do sit all day but on days I workout, I run 3-4 miles and then do weights, and things like planks, push ups, crunches, squats, lunges, etc. I've really been trying to eat the 1900, so that when I exercise, I'm still left with around 1500 cals. Is this the correct way? (i didn't log this past weeked, as i was out of town). I didn't weigh myself for 7 days, which I'm very proud of because i was so obsessive about that. Now I'm up 3lbs this morning. I know this happens when you up your calories, and i need to give it more time. I guess what I'm wondering is.....i workout regularly, try to eat decent. I do not have food scale, but don't feel I over eat. I know many have said that before, but I honestly don't feel I do. I really want to understand this process and learn from it. this weight gain I've had since I started this journey, and even going back up a pants size.....why? What is it that I'm missing? I do have a lot of stress in my life, but I don't think that's the sole issue here. Almost 2 years ago now, I ate a lot worse, and weighed less than I do now. I've tried going backward in my head to see if I could remember.....like, "it started at this point, when this happened". but I can't recall anything. It seemed to happen rather quickly(the weight gain). So, now gaining weight, even when working out.....what is going on? will i just keep gaining and gaining? Even my losing inches has stalled.

current stats:

height: 5'11
weight: 173(today)
waist(natural)- 29
at belly button-32
hips- 40
calves- 14
thighs- 24

I'm not sure what I'm asking here, if anything, so I apologize if i'm wasting anyone's time! I suppose the only person that can answer my questions is myself or perhaps a physician, if it comes to that.

dopeysmelly

This is probably one of the most useful threads I've read on MFP.

Thanks OP for asking and thanks for the great responses!

deksgrl

I've been reading some posts regarding TDEE vs. MFP calculations. When I did my TDEE method - 20%, using an activity level of modrate exercise, I get 1901 as my calorie goal. With MFP, using an activity level of lightly active, I get 1900. I do sit all day but on days I workout, I run 3-4 miles and then do weights, and things like planks, push ups, crunches, squats, lunges, etc. I've really been trying to eat the 1900, so that when I exercise, I'm still left with around 1500 cals. Is this the correct way? (i didn't log this past weeked, as i was out of town). I didn't weigh myself for 7 days, which I'm very proud of because i was so obsessive about that. Now I'm up 3lbs this morning. I know this happens when you up your calories, and i need to give it more time. I guess what I'm wondering is.....i workout regularly, try to eat decent. I do not have food scale, but don't feel I over eat. I know many have said that before, but I honestly don't feel I do. I really want to understand this process and learn from it. this weight gain I've had since I started this journey, and even going back up a pants size.....why? What is it that I'm missing? I do have a lot of stress in my life, but I don't think that's the sole issue here. Almost 2 years ago now, I ate a lot worse, and weighed less than I do now. I've tried going backward in my head to see if I could remember.....like, "it started at this point, when this happened". but I can't recall anything. It seemed to happen rather quickly(the weight gain). So, now gaining weight, even when working out.....what is going on? will i just keep gaining and gaining? Even my losing inches has stalled.

current stats:

height: 5'11
weight: 173(today)
waist(natural)- 29
at belly button-32
hips- 40
calves- 14
thighs- 24

I'm not sure what I'm asking here, if anything, so I apologize if i'm wasting anyone's time! I suppose the only person that can answer my questions is myself or perhaps a physician, if it comes to that.

Something doesn't sound quite right if MFP is giving you 1900 and TDEE - 20% is 1900. MFP does not include exercise. The activity level you set "lightly active" etc, is not for exercise, it is just how active you are in your daily life.
Your MFP calories + exercise calories should end up being about the same as your TDEE - %.

When you say "I'm still left with 1500 calories" after eating 1900, are you saying you are logging exercise of 1500 calories?

Also, if you are 10 pounds from goal, you should be eating at a 10% deficit, not 20% OR setting MFP to lose half a pound a week.

If you use TDEE - % goal, you do not eat more when you exercise, it is included.

If you use MFP + exercise calories, then you need to eat SOME exercise calories, but again if you said you are logging 1500 of exercise calories, that has to be wrong, only world class athletes exercising for hours and hours would burn that, or very obese people working hard.

Aaron_K123

"When you say "I'm still left with 1500 calories" after eating 1900, are you saying you are logging exercise of 1500 calories? "

I interpreted her statement differently. I assumed she was thinking her exercise was 400 calories burned and that she wasn't eating it back so that after exercising and eating 1900 calories she was "left" with 1500 net and she is asking if that is reasonable.

deksgrl

Your TDEE - 10% at 3-5 hours moderate exercise is 2168
Your TDEE - 10% at 1-3 hours light exercise is 1923

You would eat that amount every day - do not eat more for exercise.

The amount MFP gives you to eat should be somewhere around 1500-1600 I would guess, then you would eat more for exercise which should bring you up to 1900+

Pick one of these methods or the other, don't mix and match methods.

Are you losing any inches? Since you are so close to your goal weight, you could be dropping fat without dropping weight. Water retention could be masking any weight loss. This is more important than the number on the scale.

deksgrl

"When you say "I'm still left with 1500 calories" after eating 1900, are you saying you are logging exercise of 1500 calories? "

I interpreted her statement differently. I assumed she was thinking her exercise was 400 calories burned and that she wasn't eating it back so that after exercising and eating 1900 calories she was "left" with 1500 net and she is asking if that is reasonable.

That makes sense, if she still has her diary set the MFP way.

djwife03

no, i'm not logging 1500 calories of exercise. I'm logging what I eat, which I've been trying to eat 1900 calories. so that when I exercise and burn around 400, that I still have 1500. I log that exercise as 400 calories. I will stick with TDEE I think. since MFP can be confusing, at least for me! I agree something isn't but I don't know what..........

[qote]

I've been reading some posts regarding TDEE vs. MFP calculations. When I did my TDEE method - 20%, using an activity level of modrate exercise, I get 1901 as my calorie goal. With MFP, using an activity level of lightly active, I get 1900. I do sit all day but on days I workout, I run 3-4 miles and then do weights, and things like planks, push ups, crunches, squats, lunges, etc. I've really been trying to eat the 1900, so that when I exercise, I'm still left with around 1500 cals. Is this the correct way? (i didn't log this past weeked, as i was out of town). I didn't weigh myself for 7 days, which I'm very proud of because i was so obsessive about that. Now I'm up 3lbs this morning. I know this happens when you up your calories, and i need to give it more time. I guess what I'm wondering is.....i workout regularly, try to eat decent. I do not have food scale, but don't feel I over eat. I know many have said that before, but I honestly don't feel I do. I really want to understand this process and learn from it. this weight gain I've had since I started this journey, and even going back up a pants size.....why? What is it that I'm missing? I do have a lot of stress in my life, but I don't think that's the sole issue here. Almost 2 years ago now, I ate a lot worse, and weighed less than I do now. I've tried going backward in my head to see if I could remember.....like, "it started at this point, when this happened". but I can't recall anything. It seemed to happen rather quickly(the weight gain). So, now gaining weight, even when working out.....what is going on? will i just keep gaining and gaining? Even my losing inches has stalled.

current stats:

height: 5'11
weight: 173(today)
waist(natural)- 29
at belly button-32
hips- 40
calves- 14
thighs- 24

I'm not sure what I'm asking here, if anything, so I apologize if i'm wasting anyone's time! I suppose the only person that can answer my questions is myself or perhaps a physician, if it comes to that.

Something doesn't sound quite right if MFP is giving you 1900 and TDEE - 20% is 1900. MFP does not include exercise. The activity level you set "lightly active" etc, is not for exercise, it is just how active you are in your daily life.
Your MFP calories + exercise calories should end up being about the same as your TDEE - %.

When you say "I'm still left with 1500 calories" after eating 1900, are you saying you are logging exercise of 1500 calories?

Also, if you are 10 pounds from goal, you should be eating at a 10% deficit, not 20% OR setting MFP to lose half a pound a week.

If you use TDEE - % goal, you do not eat more when you exercise, it is included.

If you use MFP + exercise calories, then you need to eat SOME exercise calories, but again if you said you are logging 1500 of exercise calories, that has to be wrong, only world class athletes exercising for hours and hours would burn that, or very obese people working hard.
[/quote]

djwife03

my inch loss has stalled as well......

djwife03

If I'm dropping fat, wouldn't I lost inches/weight?

Your TDEE - 10% at 3-5 hours moderate exercise is 2168
Your TDEE - 10% at 1-3 hours light exercise is 1923

You would eat that amount every day - do not eat more for exercise.

The amount MFP gives you to eat should be somewhere around 1500-1600 I would guess, then you would eat more for exercise which should bring you up to 1900+

Pick one of these methods or the other, don't mix and match methods.

Are you losing any inches? Since you are so close to your goal weight, you could be dropping fat without dropping weight. Water retention could be masking any weight loss. This is more important than the number on the scale.

djwife03

I'm not trying to mix and match. I do use MFP to log my food, and using it helps me keep track of my calorie intake.

Your TDEE - 10% at 3-5 hours moderate exercise is 2168
Your TDEE - 10% at 1-3 hours light exercise is 1923

You would eat that amount every day - do not eat more for exercise.

The amount MFP gives you to eat should be somewhere around 1500-1600 I would guess, then you would eat more for exercise which should bring you up to 1900+

Pick one of these methods or the other, don't mix and match methods.

Are you losing any inches? Since you are so close to your goal weight, you could be dropping fat without dropping weight. Water retention could be masking any weight loss. This is more important than the number on the scale.

deksgrl

no, i'm not logging 1500 calories of exercise. I'm logging what I eat, which I've been trying to eat 1900 calories. so that when I exercise and burn around 400, that I still have 1500. I log that exercise as 400 calories. I will stick with TDEE I think. since MFP can be confusing, at least for me! I agree something isn't but I don't know what..........

Eat 1900 calories. When you log your exercise, put it in as "1 calorie". This way, you can keep track of the days you exercised but it doesn't throw the numbers off in your diary.

Aaron_K123

Eating 1900 calories a day regardless of exercise seems about right to me if you are working out regularly and burning 400 cal per workout.

If you were losing an appreciable amount of fat you would be losing inches from somewhere on your body. Of course if you are only measuring say your waist and you are losing the fat from your thighs you wouldn't notice.

Looks like you are measuring hips calves thighs waist and abdomen which is the spots you'd want to hit. So over what length of time have you not seen a decrease in inches?

503pdx

I have a desk job too but to help break up the 'sitting' I make a point to get out of my chair every 15 mins. I go into the copy room (no security cameras) and do squats in sets of 40-50. I track my trips up and down the two flights of stairs by my desk and set a goal of at least 10 times a day. I make it a game and every little movement counts! By the end of the day I've burned plenty of calories to help keep my metabolism going over just sitting at my desk all day.

Also, water, water, water! Sometimes when you try new things your body will hold onto extra water. It can take several weeks for your body to regulate and finally release some of that water weight. Especially if you've recently increased your exercise. I can go 2 weeks without seeing a dang thing happen and then seemingly overnight I lose 5lbs. It's not linear but the average over time. Patience is hard but stick to it, you know you are being good to your body! Drink lots and lots of water. The best way to flush water weight is by drinking water. High sodium can also make you retain water or your monthly cycle.

I know it can get frustrating but it sounds like you are on the right track. Ditch the scale all together for a few weeks and just keep at it. Also, get a food scale if you are unsure about how much you are eating. There are tons of hidden calories in things we underestimate.

Good luck!

djwife03

I've been stuck at these measurements for a few months now. probably at least 3 months. like I said, i went back up a pants size. my legs are firmer, and my butt has lifted a little from running and squats, but if I'm toning, wouldn't I go down instead of up? i'm not trying to bulk up or anything. I've actually been working more on my arms of late. Push ups, elbow planks, triceps dips.....

Eating 1900 calories a day regardless of exercise seems about right to me if you are working out regularly and burning 400 cal per workout.

If you were losing an appreciable amount of fat you would be losing inches from somewhere on your body. Of course if you are only measuring say your waist and you are losing the fat from your thighs you wouldn't notice.

Looks like you are measuring hips calves thighs waist and abdomen which is the spots you'd want to hit. So over what length of time have you not seen a decrease in inches?

djwife03

thank you for your nice reply!

djwife03

everyone!

thank you for your nice reply!

deksgrl

Ditch the scale all together for a few weeks and just keep at it. Also, get a food scale if you are unsure about how much you are eating. There are tons of hidden calories in things we underestimate.

Good luck!

Agree with this. You are pretty close to goal weight so the scale shouldn't be the number one indicator of progress. And yes, please do use a scale if you do not already. You could be underestimating your food intake and wiping out any deficit just by inaccuracy.

djwife03

10lbs has been my goal since i started my journey here. i've not lost that, plus gained some.

Ditch the scale all together for a few weeks and just keep at it. Also, get a food scale if you are unsure about how much you are eating. There are tons of hidden calories in things we underestimate.

Good luck!

Agree with this. You are pretty close to goal weight so the scale shouldn't be the number one indicator of progress. And yes, please do use a scale if you do not already. You could be underestimating your food intake and wiping out any deficit just by inaccuracy.

deksgrl

Yes, I know, but the last of the weight is always the hardest to get off. And if you change your goal to a body fat % goal instead of a weight goal, the scale will become less important. Nobody knows that number but you and the doctor's office. If you are in a healthy weight range, it doesn't matter.