these technology tools are very motivating...but the best tools i find is real data that you collect about your self.

I ignore eating back calories and just count the calories i consume.....

TDEE –
Eat at your TDEE to maintain
Eat below your TDEE to lose weight
Eat above your TDEE to gain weight

• 1 lb equates to 3500 calories –
 Reduce your TDEE by 3500 calories over time to lose 1 lb
 You can’t reduce your TDEE by 3500 in 1 day unless you fast and then work out a crazy amount – 1700 calories to burn off…that’s crazy
 So you work at reducing your TDEE over time.
 You can think of a calorie as energy. If you eat under your TDEE then the body turns to fat or muscle to burn to survive. Hence….the lost weight.


But wait…what is my TDEE? Scooby says this but that includes estimating activity level.

http://scoobysworkshop.com/calorie-calculator/

Here is what I did to try to take the guess work of how much those Activity level calories are.


Here is a way you can tell if Scooby calculations are on the right track.


TIME TO TRACK
 Weigh yourself
 Track what you eat – measure your food – and record the accurate calorie intake from food/drink for at least 30 days – everything counts, even veggies.
 Weigh yourself on the 31st day.

OK…the tracking is done..Now time for the calculations.. Remember….3500 calories equates to 1 pound.

TIME TO CALCULATE

Add up all of the calories you ate days 1 through 30 – this a sum from each day – total them all = TCC ( Total Calories Consumed )
Subtract Weight on day 31 minus Weight on day 1
Mulitply the total weight difference by 3500 = total number of calories attributed to weight difference = TCW ( Total Calories from weight differential )
If you maintained weight => TCW =0 ( you ate at your TDEE )
If you lost weight => TCW > 0 ( you ate under your TDEE )
If you gained weight = > TCW < 0 ( you ate over your TDEE )

Final Calculation for TDEE over those 30 days that you tracked

You add the calories associated with the weight loss, TCW, to the total calories you tracked that you ate, TCC, and divide the whole thing by 30( THE NUMBER OF DAYS YOU TRACKED).

TDEE = ( TCC + TCW ) / 30


If you maintained your weight TCW = 0:

TDEE = TCC/ 30

Here is an example:

Day 1: 200 pounds weigh in
Tracked for 30 days and ate 1500 calories per day = 30 x 1500 = 45000 = TCC
Day 31: 195 Pounds Weigh in

Weight Lost = 5 pounds
TCW = 5 x 3500 = 17500


TDEE = (45,000 + 17,500)/30 = 62,500/30 = 2083.33 ~ 2083 Calories


Once you have your TDEE….Then you can decide to reduce your TDEE each day by a certain amount.

If you reduce your TDEE by 500 calories over 7 days you will lose a pound.





Remember – water weighs a lot…
a gallon weighs 8 pounds
a quart weighs 2 pounds
a pint weighs 1 pound
an 8 oz. glass weighs ½ pound

So if you are TOM and retaining…stay the course. It will eventually come off. I usually plateau for about three weeks then go up and then all of a sudden drop 2 or 3.

Hope this wasn’t too lengthy for you.