how do you KNOW your TDEE is anywhere near accurate?

geebusuk

That's what I'm hoping to do, stines - you can always take a guestimate, but I reckon going up 100 at a time will also give your body a bit of a chance to settle down and possibly up your BMR a bit too.
Obviously really you want to be able monitor it over a longer period so you can even out fluctuations due to body cycles as well as measuring inaccuracy etc.

kimberliiw

I've been lucky that my first day I read the road map post, calculated my TDEE - 15% and have lost consistently since. If it wouldn't have worked I would have dropped my cals in increments til I was losing.

Blueberry09

I recently got a Fit bit to see what I'm actually burning in a day. I'm not sure how totally accurate it is as on non workout days I barely make my BMR (I had it tested using some sort of breathing apparatus). I have a very sedentary lifestyle outside of my workouts, but you'd think I'd still hit at least my BMR?

stines72

That's what I'm hoping to do, stines - you can always take a guestimate, but I reckon going up 100 at a time will also give your body a bit of a chance to settle down and possibly up your BMR a bit too.
Obviously really you want to be able monitor it over a longer period so you can even out fluctuations due to body cycles as well as measuring inaccuracy etc.

ahh thank you so much. i have already upped my calories once with no problems, i can do it again! how long would you say i should stay at a 100 increase? 1 week? month?

WendyTerry420

everyone should wear hrms, all day, everyplace. eating, working out, showering, pooping. everyone knows that it's scientific fact that weight cannot be lost without 24/7 hrm wearing. mine works so good i'm gonna check with my doc to see if there's a way to have it surgically attached to my body.

Wow! Enjoy that! I say no thanks!

heybales

I recently got a Fit bit to see what I'm actually burning in a day. I'm not sure how totally accurate it is as on non workout days I barely make my BMR (I had it tested using some sort of breathing apparatus). I have a very sedentary lifestyle outside of my workouts, but you'd think I'd still hit at least my BMR?

Unless you slept for 8 hrs with the contraption on, they measured your RestingMR. RMR should be 100-200 more than BMR actually.

The FitBit calculates your BMR based on age, weight, height, and from that calc's RMR, and that's what you receive during little or non-moving time.

But Harris BMR based on age, weight, height, can be inflated by 200-400 over more accurate Katch BMR based on bodyfat%.

Then again, you appear to have more LBM than avg person your age, weight, gender, so your BMR is actually higher than FitBit is estimating. As you test showed.

You can actually adjust the FitBit height value so that it calculates a BMR that would match up with your tested RMR. Just a little conversion work.

What was the RMR figure?

geebusuk

ahh thank you so much. i have already upped my calories once with no problems, i can do it again! how long would you say i should stay at a 100 increase? 1 week? month?

I'm far from an expert, but were it me I'd be going up maybe once a week in your situation.

As you've already reached your goal, presumably it doesn't matter if you go a bit over, as you'll end up a bit under for a start.

For me, I was thinking every other day or so maybe - but I fairly quickly want to get to that 'bulking' phase, so I don't want to be sat around losing weight and not gaining muscle still.
Saying that, recently I've only been around 500 calories or so under for far too much of the time (though yesterday my dog walk wasn't correctly recorded, for instance), so may not have quite as much need to slowly introduce food to let the body adept.

On that thinking about it, this might be the kick I need to properly record everything - I have a bad habit of not recording weight going up and just letting it 'catch up'. Also do keep meaning to start recording waist etc measurements. I have no problem eating as much as I can if my waist stays the same size .

Blueberry09

What was the RMR figure?

You know, I think I might have been. I wore the contraption for about 45 min. RMR, then was 1405 and I think the BMR was about 1389 - I can't find the paper but I remember them being fairly close. My fit bit shows a burn of about 1250 on non workout days.

stines72

ahh thank you so much. i have already upped my calories once with no problems, i can do it again! how long would you say i should stay at a 100 increase? 1 week? month?

I'm far from an expert, but were it me I'd be going up maybe once a week in your situation.

As you've already reached your goal, presumably it doesn't matter if you go a bit over, as you'll end up a bit under for a start.

For me, I was thinking every other day or so maybe - but I fairly quickly want to get to that 'bulking' phase, so I don't want to be sat around losing weight and not gaining muscle still.
Saying that, recently I've only been around 500 calories or so under for far too much of the time (though yesterday my dog walk wasn't correctly recorded, for instance), so may not have quite as much need to slowly introduce food to let the body adept.

On that thinking about it, this might be the kick I need to properly record everything - I have a bad habit of not recording weight going up and just letting it 'catch up'. Also do keep meaning to start recording waist etc measurements. I have no problem eating as much as I can if my waist stays the same size .

Thanks so much for your input. I'm starting today!! Yay more food! Lol. I'm also bad at recording measurements. I never feel like I've done it right.

Blueberry09

What was the RMR figure?

You know, I think I might have been. I wore the contraption for about 45 min. RMR, then was 1405 and I think the BMR was about 1389 - I can't find the paper but I remember them being fairly close. My fit bit shows a burn of about 1250 on non workout days.

So I dug up the documents from the dietician - I had two tests done that day. One was the metabolic testing which said my RMR was 1411 and the other was a BF% test that showed my BF% to be 31.7%. I stood on some sort of machine for that one and that printout said my BMR was 1398.

I had these tests done in March of this year and now looking back at the forms they gave me, their suggestion for weight loss would be for me to eat 1129 to 1411 - under my RMR! It was all computer generated and because I only booked (and paid for) testing time, she never offered any other advice.

My current settings on MFP are for 1/2 lb week and that allows me 1450 cals. I eat back my exercise cals. It's slow but
I think I'm seeing results.

heybales

You know, I think I might have been. I wore the contraption for about 45 min. RMR, then was 1405 and I think the BMR was about 1389 - I can't find the paper but I remember them being fairly close. My fit bit shows a burn of about 1250 on non workout days.

So I dug up the documents from the dietician - I had two tests done that day. One was the metabolic testing which said my RMR was 1411 and the other was a BF% test that showed my BF% to be 31.7%. I stood on some sort of machine for that one and that printout said my BMR was 1398.

I had these tests done in March of this year and now looking back at the forms they gave me, their suggestion for weight loss would be for me to eat 1129 to 1411 - under my RMR! It was all computer generated and because I only booked (and paid for) testing time, she never offered any other advice.

My current settings on MFP are for 1/2 lb week and that allows me 1450 cals. I eat back my exercise cals. It's slow but
I think I'm seeing results.

So here's the formula for taking an RMR to a BMR estimate using Lean Body Mass.

Katch BMR = (21.6 * (CW - (RMR / 100 * CW)) + 370))

CW - current weight, or in this case, weight then, in KG actually.

Now, interestingly, you can also estimate what LBM should have caused an RMR of that amount, and find out BF% that should have caused it.

BF% = (CW - (RMR - 500) / 22) / CW * 100)

So that compared to the potentially off BF% scale can give an indication if the metabolism was where it would be expected for your LBM.

And be glad you didn't pay for more, the tech is probably not qualified to speak to more, unless they were personally interested in what they were doing and really read up on it. Far too many just have the instructions and training class, nothing regarding how or why it works.