MFP & Scooby TDEE - help

lalee93 · April 2014

This last week I haven't seen much of a difference in the scale, so I thought maybe I would lower my calorie limit to the "1.5 lb/week". This takes my calorie goal from 1860 to 1590. For the amount of weight I want to lose ultimately, this is what I have read that I should put my goal as anyway, but I had been doing well losing at the "1 lb/week" setting. I generally eat around 1600 calories a day or so anyway, some days higher, some days lower, but wanted to actually see the goal change on my phone. I understand that weight loss is not linear, but just thought I might try it. I changed the setting this morning, and then I got on the Scooby website that everyone references. It says that my TDEE is 2302 and that to achieve 20% calorie reduction, I should eat 1842. I have this (and MFP) both set at sedentary, although I walk around campus to get from class to class and try to work out at least once a week. I just figured it would be better to set it as sedentary and build in the work outs if I get a chance (and only eat back half the calories, if that) than to have my calories overestimated. I am a college student, so some weeks, working out may not be possible.

Anyway, the question is, should I stay at the goal I was at or should I test out a lower calorie goal and see how it goes? I realize that this weeks stagnation could be due to sodium (of course, after Easter, this week has just been an uphill battle against sodium... plus that frozen Chinese I ate...and that cheeseburger...), but I had thought about it a while. I would love some suggestions.

I am 5'5, weigh 243(ish), ultimate goal of 170. My diary is open. Oh, and I drink LOTS of water, but don't record it because that has never been an issue for me. (TMI, but I feel if my urine is clear, there is no need for me to really worry about it because I am drinking plenty of water for it to do it's job, and I keep up with it that way)

Thanks!

Edit to add: I DO weigh my food.

lalee93 · April 2014

bump

BoxerBrawler · April 2014

It's hard to say because different things work for different people. At a quick glance it seems like you are eating a lot of carbs and sugars. I know that as long as you stay within your calorie range with a deficit you should be able to lose weight no mater what types of foods you eat. For me personally, I lost weight by eating mainly vegetables and proteins at a lower than suggested calorie rate. I am not suggesting this for you.... But once I gave up the sugar, went low carb (healthy carbs), and limited my fruit the weight just came off. Fruit is really good for you but sugar is sugar, your body doesn't know the difference.

Personally, I never really trusted the numbers and just went with the standard "lose 2 lbs per week", then adjusted my calories down even further. I didn't eat back my burned calories either. Not a real healthy way to go but I got there and am able to sustain because I eat 90% healthy foods. I was at 1100 calories for a long time and just re calculated this morning because I am done with losing weight and want to focus on weight lifting and my macro's now. So maybe I am not the best person to give you advice. Honestly it has always been kind of confusing to me lol!

I use www.calculator.net and have had good luck with those numbers.
I put in my numbers this morning to lose one pound per week and it gave me 1310 calories per day based on a moderately active level of activity. I like this site because it gives you all of your calorie needs based on your goal and it automatically includes a 500 calorie deficit. I know the TDEE calculation assumes your level of activity so you don't have to log in your exercise. That's probably more helpful for you.

All I can say is just go with the numbers you calculated for a few weeks and see what happens. You'll either lose or you won't, adjust up or down from there

http://www.calculator.net/

lalee93 · April 2014

Thank you! I appreciate the reply

SezxyStef · April 2014

Well taking a look at your diary...

It appears that you don't weight your food and some of your entries are questionable...

IE 6oz of chicken...white meat only is 396 calories and you have logged 195...

So it appears that you are eating more than you think.

cwolfman13 · April 2014

I don't understand why you're changing things if what you've been doing has been working as an overall general trend. I wouldn't change anything just because I had one week where I didn't lose as much as I had previously...you're going to find that to be the case as you go along. Weight loss isn't a linear function...as you go through this you will have weeks with bigger losses....weeks with smaller losses....weeks with no losses...and even weeks where you might gain a pound or two due to water retention and/or excess waste in your system from last weigh in, etc.

You have to monitor progress as a general trend, not just day to day and week to week. Make sure you're being as precise as possible with your logging and estimates before you go changing around calorie goals and methods of calorie counting. If you're truly having issues, it isn't the method...TDEE and MFP methods are 6 of 1, half dozen of the other if you're doing it right.

BoxerBrawler · April 2014

This too... Wicked important to weigh your foods.

lalee93 · April 2014

I make sure to weigh all my meat, for sure. How do I know if the information put into MFP is correct? I don't know if there is some way I can double check the accuracy or what? Maybe I'm just ignorant, but I assumed it was correct.

SezxyStef · April 2014

you should weigh all solids...esp grains/starches...pasta, rice, breads etc.

As for ensuring correctness of entries, look at the # of confirmations.

This link is a long post sorry but it does give detailed instructions for entries on how to edit etc.

http://www.myfitnesspal.com/topics/show/1234699-logging-accurately-step-by-step-guide?hl=Logging+accurately&page=3#posts-19337078

BoxerBrawler · April 2014

if I am not sure of the numbers on MFP I just google it to find the right caloric content. I also put in a lot of my own foods based on the labels. For example, I buy perfect portions chicken breast and they are exactly 110 per breast. I search for that and if I can't find it I'll just put it in manually from the label. Or if you have the MFP app on your phone you can scan the UPC code

I also weigh my foods. I also over estimate the calories slightly and under estimate my exercise calories slightly too, just to air on the side of caution.

MinnieInMaine · April 2014

Geez, now this makes me wonder about my logging - are you sure this is right? I just double checked the USDA database and 3 oz of raw breast meat, boneless skinless is around 100 calories (one listing says 92, one says 102) so wouldn't 6 ounces raw be around 200 calories?

http://ndb.nal.usda.gov/ndb/foods/show/855

BoxerBrawler · April 2014

Four ounces of Walmart chicken breast is 120 calories.

Fit_Fox88 · April 2014

Never assume that anything is correct in the database. A lot of people enter their own food/recipes and then add them to the database. You can manually enter something into your diary by looking at the nutrition information. Or, if you have the app on your phone, use the barcode scanner and enter your servings from there. If you have access to the barcode or nutritional information that's the easiest way to log and know that it's accurate. Just make sure you compare the scanned info to what's actually on the label- I've had some show up differently.

If you do use an entry on the database, you can click "nutrition information" in the box where you enter servings before you add it to your diary. This way you can compare it to the package you have in front of you. Using brand names in a search for a particular food is also important.

Sreneesa · April 2014

I'm sorry I disagree. Never go off of just MFP database. They have way too many inaccurate entries, regardless of how many number of confirmations. I have had the nutritional info in on the package and their food entry be different with numerous confirmations being inaccurate. I never just go off of MFP. Always google and get a few different sources if nutritional value isn't on package.

I have a package of frozen chicken breast value pack from Walmart, 4 oz each at 110 calories. So you must go off the package not MFT database which I never just go off of.

lalee93 · April 2014

This is probably one of the most (if not THE most) helpful things I have ever read on MFP! Thank you so much!

SezxyStef · April 2014

cooked or raw I think is the difference...

http://ndb.nal.usda.gov/ndb/foods/show/850?man=&lfacet=&count=&max=25&qlookup=05057&offset=&sort=&format=Abridged&reportfmt=other&rptfrm=&ndbno=&nutrient1=&nutrient2=&nutrient3=&subset=&totCount=&measureby=&_action_show=Apply+Changes&Qv=1.7&Q2070=0.5&Q2071=0.5

for 6oz of raw chicken breast meat which is 170g usda says 292...cooked would be different based on how you cook it.

MinnieInMaine · April 2014

Sorry, I don't mean to make a big debate about this but I just want to make sure the nutritonal info is clear. The link you provided is for meat with skin on. The OP was listing 6 oz breast, boneless skinless. Including the skin would definitely add more calories. But I'm pretty sure it'd only be about 200 cal bonesless/skinless.

trogalicious · April 2014

the entry that I've always used.. the generic one in the database... shows the 6 oz / 170g of boneless, skinless.. roasted chicken is 281 calories.

SezxyStef · April 2014

That is fine if you disagree but if you read the link you would see that certian entries are not user entered or has USDA data entries...and entries with thousands of confirmations chances are they are correct.

AS for packages the labels can have a variance of up to 20% for government regulations..for example my lunch today of crab meat..the lable says drained weight =100g and is xx# of calories...well drained weight will not be 100g more like 80...so I wont go off what the can says assuming it's correct either, I would be cheating myself out of calories...I will log the weight and the appropriate calories.

Apparently my way works tho otherwise I wouldn't be 1lb from maintenance..

But feel free to do it your way if it works for you...I am in no way saying my way is the only way...but neither is yours..

ETA: as my link was with skin the calories are higher...but I will still believe MFP entries that have hundreds of confirmations esp if there is no asteriks in front of them..

SezxyStef · April 2014

Yes I noticed that after I posted and saw our numbers (850 vs 855) were different...and no I am glad this was brought up..best to be sure right.

ETA: I don't mind being wrong at all and I am glad people catch it...(happens when I am multitasking) but I still stand by weighing all solids and being careful of the entries...cooked vs raw, how it was cooked etc and understand what entries in MFP are good to use and which aren't...

lemurcat12 · April 2014

This is kind of off-topic, but I'm puzzled by this.

The MFP database has entries that are the same as the USDA calorie counter, which I assume (wrongly?) are accurate. I'm not sure why the brand of chicken would make much of a difference in the calorie count of a chicken breast, especially since we already know to be suspicious of the weights given. Maybe Walmart chicken has more added water or something? Anyway, I just use the standard entries (which I do check sometimes, and more at first, but they've been correct if you are careful to use the MFP-supplied entry without an asterisk) for things like chicken.

So if your standard chicken breast, raw, no skin is 110 calories for 100 grams (or about 3.5 oz), should I assume that a package that says fewer calories is? If that's so, should I assume chicken I get from a local farm (which is how I get most of my meat) is higher? Or just go with the USDA? Currently, I have a standard entry for chicken breast raw no skin and don't vary based on brand, and I guess I'm asking if I'm missing something in thinking this is the way to go.

The actual difference is small enough that I'm not particularly worried about it personally, but I thought I was getting the logging/weighing down pretty well, so am interested in perfecting my technique. ;-)

Sreneesa · April 2014

LOL!!! All that attitude is unnecessary ma'am. No need to tell me you are 1lb away from maintenance and telling me that my way isn't right. You just cannot stand to be wrong. lmao

Never said my way was right. Just said I disagree. No need for extra proving to me. You seem to do that a lot around here.

Take care and have a fantastic day! And learn that not everyone who disagrees with you is trying to put you down.

lol

And I read what you said before you edited so my response is partly going off that sarcastic, condescending attitude you seem to have around these parts!

lemurcat12 · April 2014

And just so the OP doesn't feel forgotten, IMO if you are happy at 1 lb per week and have been doing well but for one disappointing week and are comfortable and feel good with what you've been eating, don't mess with it. One week might show no or a lower than usual loss for any number of reasons. If you stall for a few more weeks maybe try and see if you are eating more than you think or lower calories, but for now don't second-guess your plan.

SezxyStef · April 2014

I didn't say your way wasn't right...I do believe you said mine wasn't...

My "extra" proving was because you did say my way was wrong, which it isn't just different from yours and before I did my edit this was already in my statement

My ETA said

As for my attitude...interesting how you got all that from text...amazes me text can convey tone etc...

so perhaps instead of attacking me for some supposed slight you see and flamebaiting ...and derailing this thread for you own little rant perhaps reading over the ToS (quote below) if you have a personal issue with my posts send me a private email next time

SezxyStef · April 2014

Agreed...

1lb a week is a good loss regardless, I should have said that to start with.

there are a number of reasons for a week with no weight loss from stress, to water retention to extra exercise etc...

If you are pleased with your rate I would stay the course as well and don't stress...it makes us retain water....no joke...

lalee93 · April 2014

Thank you. You are probably right. I had been thinking about changing it for some time, though, since with me wanting to lose 73 more pounds, 1.5 lb/week is an acceptable goal, and I just thought maybe now would be a good time to try it. Thank you for your opinion

BobOki · April 2014

All the above advice has been great.
I also wanted to add you might think about Leangains.com. It is NOT right for everyone, but man it really made the difference for me. It helped me get my hunger under control, it lets my main meals be larger and more filling (so I don't crave all day), and when my loosing stopped, it jump started it again and has not stopped.

MFP & Scooby TDEE - help

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