New here and my numbers so far
Gapwedge01
Posts: 494
I began increasing my calories on 11/27.
My data:
Male
Age 60 (in January)
Current Weight 232. Goal weight 200
Height 72"
BF% 26.7
Using Katch-McArdle formula BMR = 2048 & TDEE 2765 using an activity factor of 1.35 ( a tweener of sedentary and light activity)
My TDEE cut values @ 15% 2350 @ 17% 2295 @ 18% 2267 @20% 2222 @ 21% 2184
For the past 9 days I selected 2200 or 20.4% ( daily deficit of 565). Beginning today 12/6 I am going ahead and rounding up 2222 TDEE which is 20%.
Results from the 9 days:
A 9 day deficit of 1940 calories or a daily deficit of 216 from my 2200 net daily goal. Subtracting that daily deficit from my 2200 net daily goal = 1984 which is 64 calories daily below my BMR of 2048.
My weight remains the same. I did drop 1 pound initially, but gained it back. However my BF% dropped from 26.7 to 26.1%.
I set my activity level at 1.35 because I prefer to eat back my exercise calories. My major activities are cycling and long distance power walking with rest days in between. I lift on occasion but mainly in the winter months, but with my duration being only 30 minutes and not on a set schedule I don't log the burn and will let the activity factor capture them.
I have learned from Heybales how to properly calculate my gross calories burned into net eat back calories so I am ok with doing it this way.
My goal is to net 2222 x 7 = 15,554 net calories per week. I will be under on days of huge burns and will make it up on rest days.
I am trying to understand how to use the spreadsheet, but until then this is my method.
Comments?
My data:
Male
Age 60 (in January)
Current Weight 232. Goal weight 200
Height 72"
BF% 26.7
Using Katch-McArdle formula BMR = 2048 & TDEE 2765 using an activity factor of 1.35 ( a tweener of sedentary and light activity)
My TDEE cut values @ 15% 2350 @ 17% 2295 @ 18% 2267 @20% 2222 @ 21% 2184
For the past 9 days I selected 2200 or 20.4% ( daily deficit of 565). Beginning today 12/6 I am going ahead and rounding up 2222 TDEE which is 20%.
Results from the 9 days:
A 9 day deficit of 1940 calories or a daily deficit of 216 from my 2200 net daily goal. Subtracting that daily deficit from my 2200 net daily goal = 1984 which is 64 calories daily below my BMR of 2048.
My weight remains the same. I did drop 1 pound initially, but gained it back. However my BF% dropped from 26.7 to 26.1%.
I set my activity level at 1.35 because I prefer to eat back my exercise calories. My major activities are cycling and long distance power walking with rest days in between. I lift on occasion but mainly in the winter months, but with my duration being only 30 minutes and not on a set schedule I don't log the burn and will let the activity factor capture them.
I have learned from Heybales how to properly calculate my gross calories burned into net eat back calories so I am ok with doing it this way.
My goal is to net 2222 x 7 = 15,554 net calories per week. I will be under on days of huge burns and will make it up on rest days.
I am trying to understand how to use the spreadsheet, but until then this is my method.
Comments?
0
Replies
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That's how I did it for about 12 weeks training for endurance events, because of same reason of variability.
Lost 5 lbs, which was about right for the smaller deficit I got, though a tad low.
Probably because I discovered very near the end that my HRM calories burns were still underestimated, because it was just using the wrong VO2max stat that I couldn't correct.
Now, I am curious how you had a daily deficit of 216 avg? Or you mean on avg, the amount you tried to eat still ended up being that much under goal? Not too bad if not constant, but not the direction to try to keep.
Oh - not an active group at all. I know of about 5 or 6 doing this method still, and they truly set it and forget it since their routine never changes. They'll update me every blue moon that they are still losing.0 -
That's how I did it for about 12 weeks training for endurance events, because of same reason of variability.
Lost 5 lbs, which was about right for the smaller deficit I got, though a tad low.
Probably because I discovered very near the end that my HRM calories burns were still underestimated, because it was just using the wrong VO2max stat that I couldn't correct.
Now, I am curious how you had a daily deficit of 216 avg? Or you mean on avg, the amount you tried to eat still ended up being that much under goal? Not too bad if not constant, but not the direction to try to keep.
Oh - not an active group at all. I know of about 5 or 6 doing this method still, and they truly set it and forget it since their routine never changes. They'll update me every blue moon that they are still losing.
Yes, in the first few days I did not meet my net daily calorie goal of 2200 and over 9 days it averaged 1984 net daily calories. My BMR is 2048. To finish out the 2nd week I want to net 2222 daily or 20% cut.0
