Results with Real Numbers, Question about 'True' TDEE

NCchar130

Hey guys!

I joined this group a few weeks ago because I realized I was essentially following this plan without realizing it. I simply started to eat more a few months ago because I 'thought' I had lost control. But I was hungry! True, stomach-growling hunger! Not surprisingly I guess, this started when I began a bodyweight strength training program (You Are Your Own Gym). At that time, MFP had dropped me to (I think)1510 calories a day to lose 1 lb a week. I changed this to lose 1/2 lb and hoped that would make the difference. But with a new goal of 1760, I still couldn't do it and would frequently go over by 200 cals or more (on top of exercise calories) and then get very upset with myself thinking I would not be able to continue to lose. I was cranky, weepy, kept getting sick, kept getting injured, etc.

Anyway, I HAVE continued to lose, about 1 lb a week on average.

Prior to that, I knew the MFP numbers weren't exactly spot on for me because I lost closer to 2 lbs a week on average from July 2012 to February 2013 with it set to 1 lb a week.

I put in my stats at scooby's workshop and it gives me the following: BMR 1530, TDEE 2371, Goal (at 15% cut) 2016. I set my MFP goal to 2016 last week. That's about what I've been NETTING for 2 months now anyway but I just realized, after rereading one of the stickies in this group that I wasn't supposed to be eating back exercise calories. Since I've been eating them back and have lost an average of 1 lb a week, plus the faster than expected weight loss prior, doesn't that mean my true TDEE is higher?

heybales

Does indeed.
Is your 40 hrs for work indeed sedentary desk job, or more active than that. Must be accounted for, and would put you into Lightly Active just from that, exercise would then be up another level usually.

Also may mean your HRM is way off, probably underestimating your burns.
Are you cardio fit, and is the HRM a cheaper Polar FT4/FT7 or other cheaper model?

NCchar130

I've never used an HRM. I always used the MFP calorie burns or machine totals at the gym. At this point, I'm reasonably cardio fit, I think. I've done usually 3 sessions a week since last July lasting 30-45 minutes each time (elliptical, walking, running, jump rope, step aerobics, varieties of HIIT)

I do have a desk job and other than walking to and from the copier/bathroom/breakroom, I can't say it's an active job.

Outside of my job and when I'm actively working out, I would say lightly active applies considering housework, trips to grocery store etc, but nothing that strenuous other than yardwork.

I used 'moderately active' as my modifier on scooby's workshop since most weeks I get at least 3-5 hrs of exercise per week.

Maybe it doesn't even matter and I should just be pleased with my faster than expected results, I just very much don't want to undereat - ten years ago I had an eating disorder, ate VLCD for several years and ruined my metabolism for quite a while. I don't want to go down that road again!

heybales

So running on treadmill and MFP would be very accurate, as long as pace matched on MFP.
Other stuff highly variable, and it sounds like underestimating.

But indeed means if you were eating back the exercise to net around 2000, and losing weight, than just 2000 with no eatback means you have more than a 20% deficit, which isn't good at all.

For last 3 weeks (21 days) from weigh-in to weigh-in, what has been the total weight lost?
For those same 3 weeks, what has been the total eaten each day, not net, Gross?

Total amount lost x 3500 / 21 = daily deficit avg.
Total amount eaten / 21 = daily eaten avg.

Eaten + Deficit = TDEE for whatever the avg routine was during this time.

TDEE - 20% = new eating goal.

NCchar130

Thanks heybales, I will run these numbers tonight when I have more time to pull everything!

NCchar130

Okay, I ran these numbers -

I lost 2.8 pounds in 21 days
I ate an average (gross, not net) of 2,076 per day

(2.8 lbs lost x 3500)/21 = 467 deficit

467 + 2076 = 2542 = TDEE?

So if I use the 15% cut, I would set my goal to about 2160.


Not too far off the mark, I guess, if my math is correct?

Edited to add: There were a few days I was lower than i remembered being unless I didn't log everything for some reason. Maybe I should make a point of keeping a clean and accurate diary for the next 3 weeks and run the numbers again? At any rate, this TDEE is a bit higher than what scooby's workshop estimates.

heybales

Okay, I ran these numbers -

I lost 2.8 pounds in 21 days
I ate an average (gross, not net) of 2,076 per day

(2.8 lbs lost x 3500)/21 = 467 deficit

467 + 2076 = 2542 = TDEE?

So if I use the 15% cut, I would set my goal to about 2160.


Not too far off the mark, I guess, if my math is correct?

Edited to add: There were a few days I was lower than i remembered being unless I didn't log everything for some reason. Maybe I should make a point of keeping a clean and accurate diary for the next 3 weeks and run the numbers again? At any rate, this TDEE is a bit higher than what scooby's workshop estimates.

You got the math right on.

And that's assuming that weight loss was just fat - but since your were eating at healthy level, not a huge deficit, it likely was.
It also can't take in to account any body improvements during that time that would have been weight gain, since gain there might have masked more fat lost.
If during that 3 weeks you held to a workout routine you've been doing already, then that isn't likely by enough to matter.

When you slip to 10 lbs left, I'd go to 10% deficit.

Oh yeah - TDEE 2542 / 1530 BMR = 1.66 personal multiplier for this routine you do.

As weight drops, and BMR drops, just take new BMR x multiplier, there's new weight TDEE, take 10% deficit. You can wait until 10 lbs left for a meaningful change.

NCchar130

Thanks heybales!

amandacepstein

It's great that you can look at your data and see what your numbers mean for you. I am part of another group that uses a different energy calculator that pretty much always comes out higher than Scooby. You might see if your numbers match up better with this one.

http://www.health-calc.com/diet/energy-expenditure-advanced

Tan43

Bump