Math Geniuses Wanted for Spreadsheet Help

NCchar130

Hey guys,

I have been on MFP for 21 weeks today and have lost 35.8 pounds (1.7 lbs/week on average). From the beginning the numbers on MFP weren't adding up right - in my favor, though. I've lost faster than I 'should' be, using MFP numbers. I've tweaked my activity level and whatnot. I've also studied user helloitsdan's 'In Place of a Road Map,' and recently downloaded the spreadsheet out there created by user heybales. The numbers I get there are generally very close to MFP numbers. With my last loss, I'm now seeing 1590 as my goal for net daily calories, per MFP. A little higher if I use the guidelines from the users above. I had enough trouble with 1610 the last few weeks and have consistently gone over, but have continued to lose.

I've been keeping my own spreadsheet for several months in order to have all my data easily available to me. Somewhere a few months ago (I've searched and can't find the thread) someone posted, I think, a way to calculate your TDEE based on your months of MFP data. I wondered if someone could check my math.

1. I keep a running total of my net calories. As of yesterday, 246,153 over 146 days.
2. My total weight loss (35.8 lbs) x 3500 cals - aka calories not consumed = 125,300
3. I added these totals together (371,453) and divided by number of days (146) which gives me 2544.

My understanding, if I remember that thread right, suggests that 2544 is my TDEE. So to lose 2 lbs a week, net 1544, 1 lb a week, net 2044. Does anyone know if that is correct?

My average net over 146 days is 1686.

MFP has me set to net 1590 to lose 1 lb a week. I already know from past experience I will be grumpy as hell and feel fluish if I drop below at minimum 1650 calories (net) for more than a couple of days.

If there's anything I need to add that would be helpful, please let me know. At the moment, I'm considering upping my net goal to about 1800 calories which will still keep me losing 1 lb a week plus, if my math is correct. I want to eat as much as possible! I just don't want to sabotage myself and undo all the work I've done.

ABOUT ME:
I am female, 33 years old, work a desk job. I started at 216.6 lbs and currently weight 180.8. I am 5',6".

I work out 5-6 days a week. I run and do 3 days a week of strength training. I never work out more than 40 minutes in a single day, usually 30 minutes. When it gets easy, I up the intensity rather than the time.

I have meticulously logged my food since day 1 with about 3-4 exceptions, those being holidays, parties, etc. On those days, I threw in a quick add number I was certain would cover me. However, I do not use a food scale, I measure/count everything instead. And for exercise calories, I do not wear an HRM. I have relied on machine totals and online calculators. I ate them back or didn't as I saw fit on each day. Sometimes I bank them and eat them the next time I'm super hungry.

If it matters at all, people are always shocked by what I weigh. When I had an eating disorder and starved my way down to about 135 lbs, people thought I weighed 110 if that. I had the visible chest ribs, jutting hip bones, and was developing all sorts of problems even though I was technically at a 'healthy weight' for my height. I've wondered about that many times and how that might relate to my actual lean body mass, not what is calculated online.

Anyway, if anyone bothered to read all this LOL and has any insight, it would be much appreciated.!:flowerforyou:

BlackTimber

All of the calculated numbers are close guesses. They will get in the ballpark but what you know is the truth.

cmriverside

This may be the thread you're referring to.....

http://www.myfitnesspal.com/topics/show/804485-in-place-of-a-road-map-2-0-revised-7-2-12


Here's a good spreadsheet from "heybales" (but I think it factors in Exercise)

http://www.myfitnesspal.com/topics/show/813720-spreadsheet-bmr-tdee-deficit-macro-calcs-hrm-zones

iWaffle

I have been on MFP for 21 weeks today and have lost 35.8 pounds (1.7 lbs/week on average).

1. I keep a running total of my net calories. As of yesterday, 246,153 over 146 days.
2. My total weight loss (35.8 lbs) x 3500 cals - aka calories not consumed = 125,300
3. I added these totals together (371,453) and divided by number of days (146) which gives me 2544.

My understanding, if I remember that thread right, suggests that 2544 is my TDEE. So to lose 2 lbs a week, net 1544, 1 lb a week, net 2044. Does anyone know if that is correct?

Looks like you're doing really well and no formula will hit it dead on exact. Just get as close as you can with a formula and then from there you just have to do trial and error to find your target.

You're forgetting one important thing in your TDEE calculation. As you lose weight your TDEE drops so you can't just add up your weight loss, calories skipped and get a good accurate guess as to what your current TDEE is. That changes every time you lose about 5 lbs. or so. This might have been true for you when you weighed 210 but it's not true today.

Just to put it in perspective I'm a 6'2" male and I weigh about 210. My TDEE is about 2500 a day. I've been eating this as maintenance for several months and it's accurate for me. Unless you want to weigh 210 pounds I doubt you can get away with eating 2544 net calories a day.

RetiredAndLovingIt

bump

NCchar130

Looks like you're doing really well and no formula will hit it dead on exact. Just get as close as you can with a formula and then from there you just have to do trial and error to find your target.

You're forgetting one important thing in your TDEE calculation. As you lose weight your TDEE drops so you can't just add up your weight loss, calories skipped and get a good accurate guess as to what your current TDEE is. That changes every time you lose about 5 lbs. or so. This might have been true for you when you weighed 210 but it's not true today.

Just to put it in perspective I'm a 6'2" male and I weigh about 210. My TDEE is about 2500 a day. I've been eating this as maintenance for several months and it's accurate for me. Unless you want to weigh 210 pounds I doubt you can get away with eating 2544 net calories a day.

Right, that's actually my main concern, that I might be forgetting some crucial factor. I've been keeping this spreadsheet for a long time and have watched that 2544 number come down from a higher number at the beginning. My plan isn't to try to net 2544, I was thinking more along the lines of net 1800. I know I can't net 1590/day which is my new MFP-calculated goal and feel good, and I'm only halfway to goal weight so that's going to get much lower by the end.

What I can't discount is that following the MFP estimates to the letter has resulted all along in faster weight loss than estimated, which means that something is off (unless it turns out I really AM a special snowflake :bigsmile: ). This is why I want to up my calories - if I can, why not just do it, you know? I included some info about how I've come up with calories consumed/burned because I know it's at least possible I'm eating less than I think I am or burning more at the gym than I think I am.

NCchar130

I'm gonna try it, just decided. I'm upping my net calorie goal to 1700 to see what happens.

nehushtan

MFP has me set to net 1590 to lose 1 lb a week. I already know from past experience I will be grumpy as hell and feel fluish if I drop below at minimum 1650 calories (net) for more than a couple of days.

There are two sides to this coin. 1) Only you know your body and 2) blind spots are a profound part of human nature. Frankly (please don't take it personally) I don't believe your body can intuitively tell the difference dropping below 1650 calories in a two-day period. That's false precision. There are a thousand things that go into how your body reacts, and my sense is that you've let the numbers tell you how you feel.

If you don't feel full at 1590 calories it may be because you are eating too many calorie-dense foods like fats and sweets. Eating more fibrous vegetables and more proteins should do the trick... really 1590 calories should be plenty for someone your height.

All the best!