Improvement on the spreadsheet if you have it.

On Simple Setup tab, added a field for Tested RMR in case you had that done.

It calculates the BMR that would go with that tested RMR, and uses that as basis for the math.

If you have no tested RMR, then you don't need this improved sheet yet.

If you do get it, and want to retain your current Progress tab, look in the new sheet Progress tab at the top as to instructions for moving those stats over.

I just got a new fitbit one and have been making adjustments to it per Heybales instructions. I had a podbod test and my BMR is 30% and I did the oxygen test and my RMR was 1550. I am 5'4" and 135 pounds. According to the instructions I adjusted my height to 80.82 inches to hopefully get a more appropriate BMR in fitbit.

My question is - does it seem reasonable to have burned 400 calories while sleeping from midnight to 6am? It seems like a lot to me and maybe I should readjust the fitbit parameters.

1550 / 24 * 6 = 387.

Depending on only 6 hrs, so very correct. See, you actually burn more than you think.

Question about the spreadsheet (sorry if this has been asked before!)

Using the Simple Setup tab, the TDEG equalled my BMR. Is this normal, and okay? I do an hour of walking each day, but that is my only real exercise at this point. Still, I've heard I should be -netting- my BMR at minimum, not -eating- it.

Just wanted to make sure I was on the right track here. =]

For the TDEG to be at your BMR, that means you have a lot to lose and not a very high TDEE, and in those cases studies have found no problem with muscle mass loss when eating low - as long as protein is kept high enough. With enough fat the body doesn't feel threatened.

So confirm you follow the recommendation, in addition you probably noted that if the TDEG is close to BMR, you take 1 day of diet break a week.

Now if that makes you feel uncomfortable, you could take what that TDEE days gives you as extra, and spread it over the whole week.

So TDEE - TDEG = deficit (which is shown in spreadsheet results too)
Deficit / 7 = extra to add to TDEG daily. Usually it's not much, the amount of inaccuracy in a food label almost.

That's why it's better to just take the deficit as given, but give your hormones a reset weekly.

Usually I've seen that last about a month, by then inches have move enough, BF number has dropped enough, that BMR, TDEE, and TDEG have all gone up.

If you were eating well below that number for a decent amount of time though, still beneficial to eat at TDEE for a bit. Like eat at the BMR for couple weeks, then half way to TDEE, then at TDEE.

Also consider the idea of netting your BMR. You calories burnt walking includes what you would have burned anyway, and in a diet, it includes what you were expected to burn anyway.

What are you expected to burn each hr of the day on avg? TDEE / 24.

So now take the calories reported for being burned, subtract that TDEE / 24, and that's how many you burned really above and beyond what was expected?

For walking, was it really that much extra?