So....question

heybales

Sorry, my "probably" was to your question about my HrM settings....to which I responded "probably?" 'cause I don't know really.

Oh, probably not, if you go by sales of the most popular cheaper Polar's that don't have a VO2max setting at all.

What is your HRM? Make and model required.

heybales

Your probably building muscle. Also we all Plato.

A woman eating at a deficit not doing progressive overload lifting program, building muscle fast enough to mask fat loss - not a chance.

mrsfyredude

Your probably building muscle. Also we all Plato.

Plato? LOL!

mrsfyredude

Sorry, my "probably" was to your question about my HrM settings....to which I responded "probably?" 'cause I don't know really.

Oh, probably not, if you go by sales of the most popular cheaper Polar's that don't have a VO2max setting at all.

What is your HRM? Make and model required.

I'm not sure (a Polar something), will have to get back to you on that. Also, I downloaded your spreadsheet, gonna try and fill that out over the next day or so.

mrsfyredude

Okay haybales, according to your chart my net calories should be 1288.

Basal Metabolic Rate (BMR) 1,288
Total Daily Energy Expenditure (TDEE) 1,780
Total Daily Eating Goal (TDEG) 1,288

but I may have done the activity calculator wrong, didn't quite understand what you were asking for. either way, there is no way I can only eat 1288 a day, I'm starving on 1500.

heybales

So first, you confirmed the cell asking for BF% is yours from the measurement BF Calc, not the sample value already there?

Second, you got your goal weight in there?

Activity calc may be confusing if your 45 hr work/commute time is NOT sedentary desk job. If it is, then the upper section is done.
If you actually do more than basically sit all day for work, then you need to increase the hrs you are standing.

As to exercise section, compare everything you do to walking. If you have no idea what those speeds feel like walking to compare your cardio to, do a treadmill test or head outside to flat track, pay attention to your breathing rate and HR if you can.
Walk 3 mph or 20 min/mile and then walk 4 mph or 15 min/mile and feel how intense that is.
If your cardio is more intense than 4 mph, then high cardio. If less than 4 but more than 3, then medium cardio. If yoga style stuff, then low cardio.
If truly lifting, with sets and 1-3 min rests between, ect, that belongs there.

That's it for Activity calc. And your TDEE may indeed go up getting that correct, which means the TDEG will go up.

At that point you decide what is realistic with weight loss goal and compliance. If you can't eat less than 1500, then you know the loss amount is going to be very slow, which is fine. That spreadsheet is giving the max deficit for loss but still to retain muscle mass. It's not for performance gains, though if starting out and a decent amount to lose will happen anyway.

Do you eat as much protein as recommended there, it's much more than MFP default?

aleggett321

Just a couple of fitbit hints... You don't need to manually add up 30 days worth of records. Choose 'settings". Your personal info will come up. Select view profile in the top right corner. It will bring up average burn and average intake for 30 days. Makes it quicker.
I add in exercise on fitbit, not MFP. Then you don't have to worry about part of your data being over written. It all comes from the same source.
Anyway, FWIW

mrsfyredude

So first, you confirmed the cell asking for BF% is yours from the measurement BF Calc, not the sample value already there?

Second, you got your goal weight in there?

Activity calc may be confusing if your 45 hr work/commute time is NOT sedentary desk job. If it is, then the upper section is done.
If you actually do more than basically sit all day for work, then you need to increase the hrs you are standing.

As to exercise section, compare everything you do to walking. If you have no idea what those speeds feel like walking to compare your cardio to, do a treadmill test or head outside to flat track, pay attention to your breathing rate and HR if you can.
Walk 3 mph or 20 min/mile and then walk 4 mph or 15 min/mile and feel how intense that is.
If your cardio is more intense than 4 mph, then high cardio. If less than 4 but more than 3, then medium cardio. If yoga style stuff, then low cardio.
If truly lifting, with sets and 1-3 min rests between, ect, that belongs there.

That's it for Activity calc. And your TDEE may indeed go up getting that correct, which means the TDEG will go up.

At that point you decide what is realistic with weight loss goal and compliance. If you can't eat less than 1500, then you know the loss amount is going to be very slow, which is fine. That spreadsheet is giving the max deficit for loss but still to retain muscle mass. It's not for performance gains, though if starting out and a decent amount to lose will happen anyway.

Do you eat as much protein as recommended there, it's much more than MFP default?

Okay, that makes a difference, my HRM shows I stay around zone 4 or 5 during most of my cardio, so that would be medium/high, which brings my TDEE up to like 1600, which shows I had it figured right from the beginning, eating at about 1500. ~sigh~

mrsfyredude

Just a couple of fitbit hints... You don't need to manually add up 30 days worth of records. Choose 'settings". Your personal info will come up. Select view profile in the top right corner. It will bring up average burn and average intake for 30 days. Makes it quicker.
I add in exercise on fitbit, not MFP. Then you don't have to worry about part of your data being over written. It all comes from the same source.
Anyway, FWIW

Thank you!

ETA: I just did that and wow! LOL! I did not know that. this is what it showed:
1,958 average burn 1,560 average intake.

Guess I'll just keep plodding along.