Is there another formula out there??

Tan43 · November 2013

HI,

I have been wearing my Body Media Fit for 28 days now. My average burn is 2689, (I average 3 active hrs. per day, 11386 steps per day) my average calorie intake is 2070, (43% Carbs, 34% fat and 23% protein) and I have only lost 100 grams!!! :grumble:
Overall body measurements have reduced by 2 cms. Yeah to that!
I have altered my height as per Heybales spread sheet recommendations. Not sure why the calories in vs calories out method is not working for me????:sad:

Time to throw those pesky scales out the window I think and focus on just being happy and healthy:drinker:

jordymils · November 2013

The only things I can suggest is that a) your cut is too low - should be a 10-15% cut and yours is beyond that which could send your body back into the spiral of holding on to fat instead of burning it, or b) to alter your macros a little and aim for 40% carbs and 30% each of fat and protein, so just a little less carbs/fat and a bit more protein.
How long have you been on cut for? Might be time for a diet break. Also did you do a metabolism reset before cutting, if you have a history of eating low cal? What kind of exercise do you do?

GoGoGadgetMum · November 2013

www.myfitnesspal.com/topics/show/1120612-heybales-hrm-and-exercise-intensity?page=1#posts-17450066

I just wanted to add this link but I'm not sure it applies to you. You said you altered your height on your media.....was that because of Heybales spreadsheet???? He is now saying that womans tdee is 7.5% lower than a mans with the same lbm and a height adjustment can't fix that. Maybe you did. Maybe you didn't but I wanted to add the link as he has now changed the spreadsheet I think.

I have to go with happy and healthy as no matter what numbers I eat at the scale doesn't change(2yrs) but my size does. So I guess in a way I'm lucky I can eat a good amount and get smaller.

heybales · November 2013

Spreadsheet, FitBit_BodyMedia tab included, was update on 10/30. You might see if your height is adjusted better.

And that is correct that based on LBM, women's TDEE is lower than Katch BMR formula would give, men's higher, in general.

Now, getting the height so the FitBit is at least using Katch BMR instead of age, weight, height BMR is still better, and will get you to within 3.75% of what 7.5% off would give you, so talking perhaps up to 150 calories max - not enough to wipe out a deficit.

Now, you can look at your BodyMedia data to see if adjustment is even needed.

Looked at calories burned during some sleeping time block, and look at the avg low calories / min rate (like if it bounces between 1.1 and 1.2 evenly, the stat can't show you better 1.15).
Take that low average x 1440.
Is that close to Katch BMR?

Now find some good awake but sitting still time, work, movie, ect, and do the same thing.
Is that close to Cunningham RMR, or at least higher than sleeping time?

If those 2 things check out positive, your device sensors are getting a good read on your temps, so height adjustment may not be needed.

3rd check to confirm - does your workout time, especially vigorous stuff, show up in the METS chart correctly?
Like you walked for 10 min, that's under low, but then you ran for 20 min. Is the whole 20 show up under vigorous?

If yes, no adjustment needed. If no, adjustment would help that.

So your logged deficit is beyond the 20% even. If you never started at TDEE and moved down, but only up to that level, your body may never have become unstressed enough to not fight you for loss.

Great questions above regarding reset and time and low calorie eating, ect.

Tan43 · November 2013

Thanks for feedback everyone.

My first thought when looking at my Macros was to increase the protein % and decrease the fat % so that will be my next months target. I love my carbs as I am a self confessed Cardio bunny :embarassed: ( I walk/run 25 km a week), I also incorporate 1 hr of 5 x 5 Strong lifts a week as well. I am a Hospitality Manager so on my feet most of my shifts as well as a Mum of 2 teenagers so can be quite hectic. I make sure I eat consistently over the day. My diet is mostly good but I do have food which would be considered naughty from time to time :laugh: but they tend to still sit within my calories over the week. I have not done a reset yet and have been on this magic number of cals (2000) for a while ( for as long as I can remember) so maybe I need to increase cals slowly to get up to my TDEE of 2600 for a while and then slowly come back down to a smaller cut. This sounds good, especially with X`mas coming!!!:drinker:

Hi Heybales, Looking at calories whilst sleeping it is recording 1 mets so this gives a 1440 for Katch which against my 1492 from the spread sheet so matching not too bad. What is standing out is my resting time is the same as my sleep time. So current met of 1 whilst resting would suggest 1440 but the Cunningham spread sheet determines 1643 is my RMR. So this would suggest height adjustment is needed? (my actual height is 155cm but spread sheet suggest 230 cm based on 28.75% fat, 51.9kg LBM and 21kg Fat). Activity is measuring accurately so all good there!!!

So my home work for the next month is to increase protein and decrease fat, slowly increase my calories intake up to 2600 per day, maintain current activity and pray to the gods that it goes well:laugh:

Cheers Guys.

heybales · November 2013

For the BodyMedia time, you only want to use the METS area to confirm the device is seeing your exercise for what it is, for the whole time you do it. Height adjustment has caused that to be corrected for many.
So that's good that it is correct.

The other area is at the top under actual Calories. Now there when it says 1 MET, that is true. Because 1 MET is your resting energy usage. Everyone is 1 MET, basically.
But does it should also show actual calories / min.
I can block a 3 hr section of sleep that shows steady flat, avg METS is 1.0 of course, and and total calories shown / 180 gives cal / min of 1.48. (mines not accurate though and I don't use it).
So yours really shows 1.0 cal/min.
And during daytime sitting also at various times shows the same 1.0?

I can tell from the suggested height adjustment you have more LBM than expected based on age, weight, height, so that's good.
That also means the starting BMR they used was very different than Katch BMR, so it's adjust well for night time. Perhaps your temperature environment during your sitting time doesn't lend itself to good measurements.

The height adjustment should get their base BMR closer so less adjustment is needed. And indeed during the day if they don't adjust well, it'll be closer to best estimate anyway.

So your calorie burn for your non-moving away time will be higher, so your TDEE will actually be higher. So you do have even a bigger deficit than you think.

Tan43 · November 2013

Cheers Heybales.

Weird thing but after looking at the mets/cals for sleep and resting times the average for sleep is met/min 1 and cals/min is 1.2,
Resting time is met/min 1 and cals/min 1.1????????????????

So I burn more cals asleep than resting??? :noway:

I am at that lovely age where I am experiencing the odd hot flush during the night so could this be a factor? Does thermagenics play a part here? I do tend to feel the cold more during the day when I am not active.

I will leave you to ponder this as I am off to eat some more as I have another 1000 calories to go!!!:laugh:

heybales · November 2013

That is strange.
Well, and that's because I'm counting myself in there. I get hot flashes too, well, very hot during the night when repairing after lifting.
But in wearing my HRM all day because curious avgHR, and how fast recovery was, might night time HR was higher than sitting at work HR, until very end of night where I finally seemed to lower to resting HR I'd wake with.

And I'll bet you are right on with temp differences. That is exactly how it measures the metabolism (since that produces heat) by those couple of sensors, and they can be messed up.

Eat More 2 Weigh Less

Is there another formula out there??

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