Totally confused

ChloeRoseLejeune

Hi, I have been going through most of the stickies and have read a lot of the posts in other topics and now I am completely confused.

I went on the scooby site and figured out my stats, they are as follows:

18 y.o female
173cm
205lbs
1-3hrs activity per week
lose fat -20%

bmr: 1776
tdee: 2442
daily goal: 1954

Now, the part that confuses me is that on MFP with the same stats, I am set to eat 1890 calories/day.
If I were to follow the scooby recommendations am I to eat 1954 EACH day, even on non-exercise days? This also includes my energy expenditure, so does that mean I do not eat my exercise calories back or?

Err. I guess what I'm asking is, do I eat 1954 calories, not including whatever I burned off? or 1954 NET? Because if i were to eat 1954 calories and then burn off like 600-700 during exercise (what my HRM usually accounts to) my NET would be in the 1200-1300 range?

Sorry if this is repetitive, but I am utterly confused and do not understand the procedure.

Could someone please clear this up for me? Many thanks in advance.

heybales

You cannot duplicate those settings on the MFP site. 2 entirely different methods. MFP, deficit in the eating goal with no exercise accounted for or expected, do it and eat it back.

Their activity levels have NO inclusion or expectation of exercise, only non-exercise daily activity.
You are intended to log and eat back exercise calories, which allows the desired deficit and goal weight loss to remain the same.

You are correct that if you use this method and include all planned exercise, and you do that planned exercise, you do not eat it back. Because it was already included before deficit taken.

And you eat that everyday, because you are taking your weekly expected exercise and avg those calories out daily, so you eat the same daily. One day balances another.

Whereas MFP sets a goal based on your choices that is usually too low, but then you eat back exercise calories that have no deficit to them, so depending on workout type and amount, it may balance out between the 2 methods.

To you concern about burning off so many calories.

Whatever is telling you your calories burned during exercise is NOT showing just what was burned above and beyond what you would have burned anyway - because it has no idea. It is giving total burn.

But for accounting when on a diet, at minimum every hr of your day is already accounted for by BMR 1776 / 24 = 74 calories already burned just sleeping.
But actually, you have already accounted for every hr with TDEE 2442 / 24 = 102 calories you on avg are expected to burn every hr. So when your HRM or MFP says you burned 600 calories in a workout for 1 hr, actually you only burned 500 more than what you were expected to burn already.

And from what you said Lightly Active, that's only 3 days a week really dipping low. The other 4 days balance it out. By the end of the week, your avg was above BMR probably.
600 calories with only 500 really extra burned x 3 hrs weekly = 1500 calories weekly / 7 days = 214 burned on avg daily from exercise.
1954 daily goal - 214 = 1740 your body is left to work with. Barely enough.

But I'll bet the HRM burn counts are high anyway. Hence the TDEE method being nicer because that doesn't really matter.

ChloeRoseLejeune

Right, I get what you're saying.

I use a Polar FT4 heart rate monitor with a chest strap, so I know its not 100% accurate, but it seems to be right. Seeing as if I work out for 60-70 minutes at moderate/high intensity it seems to me like what is reflected on the HRM is accurate.

Nonetheless, could I just eat a total amount of 2200-2300 calories per day, and then subtract from that whatever it is that I end up burning off that day? Because the scooby formula isn't very clear to me.

Thanks for replying though very insightful.

heybales

Right, I get what you're saying.

I use a Polar FT4 heart rate monitor with a chest strap, so I know its not 100% accurate, but it seems to be right. Seeing as if I work out for 60-70 minutes at moderate/high intensity it seems to me like what is reflected on the HRM is accurate.

Nonetheless, could I just eat a total amount of 2200-2300 calories per day, and then subtract from that whatever it is that I end up burning off that day? Because the scooby formula isn't very clear to me.

Thanks for replying though very insightful.

If you mean the selection of activity levels, very true.

Use this to make it easier. Plus log the important progress, inches lost.
Spreadsheet linked in this topic. Info at top, read over the Simple Setup tab info, link at bottom.

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

heybales

I use a Polar FT4 heart rate monitor with a chest strap, so I know its not 100% accurate, but it seems to be right. Seeing as if I work out for 60-70 minutes at moderate/high intensity it seems to me like what is reflected on the HRM is accurate.

Is your HRmax stat correct on there? Or using default value? Would you know?

The nicer Polar watches that has additional more important stat, caused 33% overestimate for women when using default values. Your is probably worse.
Try the HRM tab in the spreadsheet for totally tweaked values and calorie burn info.

http://www.myfitnesspal.com/topics/show/459580-polar-hrm-calorie-burn-estimate-accuracy-study

ChloeRoseLejeune

I use a Polar FT4 heart rate monitor with a chest strap, so I know its not 100% accurate, but it seems to be right. Seeing as if I work out for 60-70 minutes at moderate/high intensity it seems to me like what is reflected on the HRM is accurate.

Is your HRmax stat correct on there? Or using default value? Would you know?

The nicer Polar watches that has additional more important stat, caused 33% overestimate for women when using default values. Your is probably worse.
Try the HRM tab in the spreadsheet for totally tweaked values and calorie burn info.

http://www.myfitnesspal.com/topics/show/459580-polar-hrm-calorie-burn-estimate-accuracy-study

I believe it's just the standard values. I didn't input my VO2 max or anything...
It has my sex, weight, height, and date of birth though.

ChloeRoseLejeune

Okay, sorry to be annoying but for example:

If I were to burn 500 calories, 6 hours a week from exercise that means 3,000 extra calories burned per week.

BMR is 1770, I don't understand how TDEE can be 3100, and total daily calories is 2480?

If 1770+500= 2270, where do the other 830 calories come from?

ChloeRoseLejeune

Oh, okay never mind I understand now. LOL sorry for sounding utterly stupid.

heybales

If I were to burn 500 calories, 6 hours a week from exercise that means 3,000 extra calories burned per week.

BMR is 1770, I don't understand how TDEE can be 3100, and total daily calories is 2480?

If 1770+500= 2270, where do the other 830 calories come from?

Oh, okay never mind I understand now. LOL sorry for sounding utterly stupid.

it's not at all, because actually it rarely comes up, and I'm surprised by how few ask. Besides the fact the table with 5 levels doesn't know how much your exercise burned exactly.
But also the fact TDEE is more than BMR + exercise calories burned.

Stacked on top of BMR on your way to TDEE is the following.

REE (Resting Energy Expenditure) or RMR (Resting Metabolic Rate) - usually includes the BMR in this figure, but it is higher because it includes calories burned awake but resting. This would include the actual body improvement like growing hair, nails, skin, repairs, ect. BMR is mainly just water management in all the cells, and vital organ operation.

TIF (Thermic Effect of Food) or DIT (Dietary Induced Thermogenesis) - the energy expended to digest the food you eat. Mistakenly called getting your metabolism going. Same amount of calories burned processing many small meals or fewer big ones. Usually about 10% of TDEE.

NEAT (Non Exercise Activity Thermogenesis) - all daily activity not exercise or resting or sleeping. This is really the biggest potential fat burner, just walking more, stairs, getting up, ect.

EE (Exercise Expenditure) or a bunch of other acronyms - light exercise and above, uses calories just for the sake of creating motion.

All that is the parts of TDEE.

And why it's a bad idea to try to start from the bottom end and go up.

garyobesedeleted

forget calories, do six weeks to omg, I lost 23lbs! It is amazing

Gapwedge01

forget calories, do six weeks to omg, I lost 23lbs! It is amazing

Ok, I'll bite.......WTH are you talking about?

ChloeRoseLejeune

forget calories, do six weeks to omg, I lost 23lbs! It is amazing

Ok, I'll bite.......WTH are you talking about?

spammer?