Which do you think is more efficient?

rlw0031

Eating TDEE minus your cut percent of 15 or whatever you are doing or eating the maintenance calories for your goal weight?

After plugging in the numbers I find that the difference for me is 200 calories a day. If I eat TDEE minus 15% I can eat 1600 daily. If I eat maintenance calories for my goal weight of 110 pounds, which believe me people is dream land for me, but it said maintenance is 1400 daily.

I figured I can eat the 1600 daily for doing the first option and burn off 200 3 times a week, which would be 1400 3 times a week.

Or I can do the opposite and eat 1400 on days I don't work out and eat 1600 on days I burn 200 calories which would net me at 1400 daily.

Does it matter or am I simply crazy?? Guess I can eat more with first option, 200 calories 4 days a week more.

What do you think and how do you do this? How often do you work out? I am trying to keep it simple so I continue to do it...

heybales

I'll bet anything you are using fat2fit site properly, right?

Keep in mind then that the Harris BMR they use for goal weight is inflated when overweight, but probably closer to truth when at goal weight.

My original spreadsheet was exactly that, Eating For Future You. Some liked it and continue to do it and update me with continued progress. But it is almost always slower then straight deficit to current weight.

Keep it simple and balanced when starting out, you can get in to more messing options once you know how to do it well, and that is usually sticking with 1 number daily.

Also, half the stuff you mentioned appears like you may not be appreciating what TDEE means, when you start including exercise burned off one way but not the other, very confusing.

rlw0031

I have not heard of fat2fit...I read online years ago about a woman eating calories for her goal weight and she was successful.

Is it really slower than deficit to goal weight? Because it is a bigger deficit. For me deficit to my current weight is eating 1600 calories, the "eating for future you" method is eating 1400 for me. I am trying to choose which route to take here.

Basically my question is which do you think is more effective, alternating net 1400 and 1600 or eating at net 1400 everyday.

EM2LW says I can eat 1600 and I am including exercise because if I exercise 3 times a week I would have net 1400 those days.

heybales

It is slower almost always, unless you have a whole lot to lose. But even for 100 lbs to lose, it's slower.

For you it only "appears" to be a bigger deficit, or eating less.
In reality, you are using a BMR that is probably inflated 200 or more calories right now, compared to using that same BMR formula at goal weight is correct.

So by doing the TDEE deficit number with an inflated BMR stat, you are eating more than you need to.
By doing the goal weight BMR stat, you are eating about correctly then.
If you use the TDEE deficit method with a correct BMR stat, you'd probably be eating less now.

If you use Katch BMR right now, you'll find you are likely eating even less.

Use this, and after your stats are in, take a peek at the Alternate Use near the bottom right for Eating For Future You.

http://www.myfitnesspal.com/topics/show/961054-spreadsheet-for-bodyfat-bmr-tdee-progress-tracker

rlw0031

Heybales I am confused again. You think the calculator I used inflated my bmr? My bmr is under 1400 so I don't think it is off. Basically my bmr is the same, according to the scooby site, as a TDEE for an 110 person at my height and I wanted to know should I eat to my bmr then or stick with TDEE minus 15% which would put me at 1600. I am confused as to what you are telling me. Do you think it is better to eat to the goal weight bmr instead of the goal weight TDEE? I think the bmr is correct. I will check out the link you attached when I get a chance to sit down and look at it, thanks.

heybales

Did you use the Katch BMR on Scoobies Most Accurate Calculator and enter in your bodfat%?

If you did not, most have a 200-400 inflated BMR figure when using Harris BMR when overweight, which is the BMR used on that site.

How do you know your BMR is under 1400, how would you know it's off?

I've stated several times the usual facts of the matter, probably missed in the other explanation.

Current weight TDEE with deficit is a bigger deficit than just eating at goal weight TDEE. You'll lose weight quicker and just as safe with current weight TDEE and deficit than goal weight TDEE.

I tried to explain why that can happen - so forget that, it's confusing you.

Just use the spreadsheet.

rlw0031

All right sorry I am so slow but for me eating at goal weight TDEE is a bigger deficit, it is 1400 calories. Eating at current weight TDEE sand deficit is 1600 which is more calories. Everyone is telling me I am eating too low and I don't want to eat too low to stall weight loss. My Bmr being 1400, how much lower can it be?? I will try to the Katch thank you.

Just plugged it in my bmr according to the Katch is 1400.

heybales

All right sorry I am so slow but for me eating at goal weight TDEE is a bigger deficit, it is 1400 calories. Eating at current weight TDEE sand deficit is 1600 which is more calories. Everyone is telling me I am eating too low and I don't want to eat too low to stall weight loss. My Bmr being 1400, how much lower can it be?? I will try to the Katch thank you.

Just plugged it in my bmr according to the Katch is 1400.

Sorry, should have checked and seen you had only 7 lbs to lose, so great chance the different BMR's are all going to match, since they were all based on studies of people at their healthy weight level.

Though, Katch can still be lower for some people then. Yours matches, good, you have avg amount of LBM to Fat mass ratio.

This close to goal weight though, only 7 lbs away, I hate to tell you, you are doing something wrong with the math.

It is impossible for a BMR/TDEE change for only 7 lbs to make a bigger difference than 15% off TDEE.

What is your age, weight, height, and goal weight (in case that 7 lbs is not correct on your ticker), and what activity level are you selecting?

Because very true, this close to goal weight, you have less margin for error in doing things right or wrong, and still getting good results. And because of that, 10% deficit would be more correct. You must get some sense that too big a deficit isn't best for the body or you wouldn't be checking this out, so why are you intent on wanting the bigger deficit especially as ones tell you it's too little to eat?

rlw0031

Thank you Halybales. Actually I have gained since I plugged in my stats for the ticker. I now have about 15 to lose but I sure would be happy with 7!

Age: 36

Weight: 143

Height: 5'1"

Now the goal weight TDEE I was referring to is based on 110 pounds. I don't believe that weight is realistic for me at this point and would like to be ideally between 125-130. I am doing 15% deficit from TDEE, should I do 10%? I definitely have learned eating 1200 calories a day gets me no where but it is all very confusing to think you can eat too little and stall weight loss. It just seems there is a fine line between eating too little and too much. I guess I want the bigger deficit because it would mean faster weight loss but at this point I would just like to see progress period. My weight has been at standstill since Feb I began cutting cals and working out daily. SO after a month of that with no progress I realized I need to change. I will stick with eating 1600 for now. If you have further advice please let me know! Thanks.

heybales

Thank you Halybales. Actually I have gained since I plugged in my stats for the ticker. I now have about 15 to lose but I sure would be happy with 7!

Age: 36

Weight: 143

Height: 5'1"

Now the goal weight TDEE I was referring to is based on 110 pounds. I don't believe that weight is realistic for me at this point and would like to be ideally between 125-130. I am doing 15% deficit from TDEE, should I do 10%? I definitely have learned eating 1200 calories a day gets me no where but it is all very confusing to think you can eat too little and stall weight loss. It just seems there is a fine line between eating too little and too much. I guess I want the bigger deficit because it would mean faster weight loss but at this point I would just like to see progress period. My weight has been at standstill since Feb I began cutting cals and working out daily. SO after a month of that with no progress I realized I need to change. I will stick with eating 1600 for now. If you have further advice please let me know! Thanks.

So I'm not sure where you got your stats from, but I knew you were doing it wrong. Were you NOT counting exercise at goal weight, but you are counting it now, or reverse?

Harris BMR least accurate when overweight - 1394
Mifflin BMR about 5% more accurate - 1276 (what MFP uses)
Katch BMR you said matched Harris, which would imply about 26% bodyfat was stat used - 1407

We'll use Mifflin since didn't mention any BF estimates - 1276

Because if 26% stat is correct, then you are a weight lifter for a while.

You didn't say which activity level at all - "working out daily" isn't useful info to figure that out.
So pretending weekly that means 60 min walking exercise x 4, and 60 min more intense than walking x 3, for something daily - right at Moderately Active 1.55 x BMR level.

Current weight TDEE - 1980
18% deficit with 33 to lose - 1623

Future weight 110 lb BMR - 1126
Future weight TDEE - 1747

See, current weight with deficit, even 15% deficit as 1683 still, is lower than TDEE at future weight.

Of course, that is all based on assumed activity level, but it doesn't change the fact of what is going to happen, just by how much it is lower.

So it sounds like you should have learned your lesson already about bigger deficit you so could have your faster weight loss.
You've already had a bigger deficit - did it work?

You might step back from that goal that didn't work. Approach this smarter.

And that info above was obtained from the spreadsheet I pointed out a couple times. Where you should get your measurements and better bodyfat stat, which could make the Katch BMR lower than Mifflin, possibly, maybe not.
But will allow more accurate assessment of "working out daily".

Because if that means all out each day, you are just adding unneeded stress and messing up your hormones and fighting weight loss. Don't do that. What I mention above is decent level, though lifting would be better for 3 x weekly.

rlw0031

I see...yes I plugged in 25.6 % body fat because that is what I got with measurements. I redid it also and got the 1700 (about) with 110 goal weight TDEE so I was wrong about 1400 and yes you are correct about the deficit being larger with the TDEE - 15%. It seems I should be going with the least deficit to lose 10-15 pounds, would it be better to do the 1700 and try to eat to maintain smaller weight? It is only 100 more calories. I am motivated to try this all out again. Wow thanks for taking the time with the calculations.

heybales

I see...yes I plugged in 25.6 % body fat because that is what I got with measurements. I redid it also and got the 1700 (about) with 110 goal weight TDEE so I was wrong about 1400 and yes you are correct about the deficit being larger with the TDEE - 15%. It seems I should be going with the least deficit to lose 10-15 pounds, would it be better to do the 1700 and try to eat to maintain smaller weight? It is only 100 more calories. I am motivated to try this all out again. Wow thanks for taking the time with the calculations.

I used made up activity level, so I have no idea what your real TDEE is. You'd have to estimate that and take deficit, or use the spreadsheet.

And the only reason that stood out is because the original spreadsheet was exactly for eating at goal weight, and it always worked out to less deficit.
That's why the new spreadsheet has optional method and uses the idea of goal weight minus 5% deficit, but it's still usually isn't as great as the main method of current weight deficit.

rlw0031

I put in light exercise 1-3 times a week. I had been working out for an hour of cardio plus lifting 3 x week. When I began working out daily my weight stalled. Now I am doing a 30 min HIIT daily and lifting 3 times a week. Any suggestions on how often I should exercise?

I really had to search to find that spread sheet and then when I plugged in my numbers it kept booting me off, but it definitely looks useful.

heybales

I put in light exercise 1-3 times a week. I had been working out for an hour of cardio plus lifting 3 x week. When I began working out daily my weight stalled. Now I am doing a 30 min HIIT daily and lifting 3 times a week. Any suggestions on how often I should exercise?

I really had to search to find that spread sheet and then when I plugged in my numbers it kept booting me off, but it definitely looks useful.

May have a browser issue if booting you off. Because once you make a copy of it under your own account, should be good to go.

HIIT is the recommendation for those doing cardio only - you are not.
Skip the HIIT. Which you can't actually do it correctly anyway if you are lifting, and/or you'll impact a good lifting workout.

Lift 3x weekly, with 15 min cardio cool down.
Walk 3 x weekly up to 60 min to aid repair day after lifting workout.
That's more than Lightly Active, actually BMR x 1.42 for TDEE.
You'll find that happens in the spreadsheet.

rlw0031

I was not able to make a copy. I will try again. HIIT is only for people who don't lift? Is there a reason for that? I actually like the HIIT because it is so fast.

heybales

I was not able to make a copy. I will try again. HIIT is only for people who don't lift? Is there a reason for that? I actually like the HIIT because it is so fast.

You must have a gmail account to make a copy to your own. Or else you have to download as Excel and access that way. Or convert that to something you can use. Or forget it.

Because HIIT is exactly like lifting. Max anaerobic effort with rest, repeat. Except you are using muscles specifically to moving you in some cardio sport, instead of moving a weight in pre-defined line. But if done right, the effect and response is exactly the same, because it is basically the same.

Would you lift with the same muscles day after day? Why not?

Same applies to HIIT being done day after lifting, or day before lifting. Day after day means you are doing neither workouts that well, and not getting the benefit from them. Just unneeded unuseful stress on your body.

If you could actually do it right after lifting, using muscles already used - then you didn't lift properly. If you lifted properly, you shouldn't have enough strength left to do HIIT properly. Oh, you'll accomplish some sort of interval workout, but it's purpose on your body is totally different for response.

If you like the fast nature, I guess you mean in time, then only walk for that long on non-lifting day. Or walk and slow jog.

Always remember, exercise if done right tears down, rest and recovery and repair and nutrition builds up better.

That's the purpose of exercise right, to make improvements? It's the rest that allows that.

JenCatwalk

Bumpity.