Logging with fitbit

NicoleSplashofcolorNguyen
NicoleSplashofcolorNguyen Posts: 2 Member
edited November 2024 in Health and Weight Loss
OK, I'm probably over-thinking this so any input is appreciated. I log my daily activity and exercise with a Fitbit which is linked to MFP. Therefore, when I calculated my macros I listed sedentary for the activity level and will expect my fitbit to add the extra calories for more activity. My macros came out to 1461 calories (to lose weight). According to Fitbit, my approximate calories burned daily (without exercise) is 2463. That gives me a deficit of 1000 calories per day, which is the maximum deficit for healthy weight loss, right? So, my main question is... should I keep my calories in vs calories out at no more than a 1000 calorie deficit? I typically work out 60 minutes 6 days a week and wear a heart rate monitor which says I burn around 500 calories per workout.

Replies

  • thunder1982
    thunder1982 Posts: 280 Member
    In short yes. You should eat back the exercise calories given to you so your net calories is 1461. So you can eat an extra 500 cal on the days you exercise.
  • df970
    df970 Posts: 2 Member
    2463 would be an impressive BMR, well above average. If that is the case, and you can get that tested pretty easily (not sure what Fitbit is using to determine), 1600 would be a good rest day and you should be around 1900 for work out days. This assumes you are trying to lose weight. Those are the numbers that my RD has me on with a 2506 BMR. My macros are at 25% Carb, 35% Fat, 45% Protein, higher carb/protein pre-workout, higher fat post workout.

    Good luck.
  • NicoleSplashofcolorNguyen
    NicoleSplashofcolorNguyen Posts: 2 Member
    df970 wrote: »
    2463 would be an impressive BMR, well above average. If that is the case, and you can get that tested pretty easily (not sure what Fitbit is using to determine), 1600 would be a good rest day and you should be around 1900 for work out days. This assumes you are trying to lose weight. Those are the numbers that my RD has me on with a 2506 BMR. My macros are at 25% Carb, 35% Fat, 45% Protein, higher carb/protein pre-workout, higher fat post workout.

    Good luck.

    I agree, I think my BMR might be off. I'm not sure how fitbit is calculating it. I used a BMR calculator and it came up with 1521.
  • df970
    df970 Posts: 2 Member
    I would recommend finding some RD/Nutritionist to run the test for you. I had it done at my local crossfit box. They thought mine was going to be around 1900 and ended up over 2500, I was 39% over average. It's just best to use it as a baseline. It was about 15 minutes and $50.
  • kuranda10
    kuranda10 Posts: 593 Member
    edited November 2015
    The 2463 isn't your FitBit BMR, it's your TDEE. Your BMR plus everything else you do.

    If your BMR is 1521 and you are eating less than that, it is a significant deficit. the 1521 is what your body burns if you lay in bed and move no more than changing the channels on the TV.
  • brb2008
    brb2008 Posts: 406 Member
    d81763n16 wrote: »
    df970 wrote: »
    2463 would be an impressive BMR, well above average. If that is the case, and you can get that tested pretty easily (not sure what Fitbit is using to determine), 1600 would be a good rest day and you should be around 1900 for work out days. This assumes you are trying to lose weight. Those are the numbers that my RD has me on with a 2506 BMR. My macros are at 25% Carb, 35% Fat, 45% Protein, higher carb/protein pre-workout, higher fat post workout.

    Good luck.

    I agree, I think my BMR might be off. I'm not sure how fitbit is calculating it. I used a BMR calculator and it came up with 1521.

    I believe your fitbit number is not your BMR, BMR= literally what you need to live. Thats more likely to be the 1521 number. The 2463 is more than likely your TDEE Which is BMR+ the caloriea burned from eating, going to the bathroom, etc (all 'activity' beyond basic breathing/heart beating) but NOT your exercise calories. Fitbit says I use 2029 calories in an average normal day with no intentional exercise. I believe this number may be too high but I suggest you do what I am planning: for 30 days stick to your plan, whatever it is. I'm using MFP and fitbit, eating ~1400 cals per day. If I can manage to stick to it long enough, I would be able to tell if the fitbit number is accurate or not based on the rate of weight loss. You'll be able to figure it out too and adjust for the next 30 days if the fitbit estimate is off.
  • ColinsMommaOC
    ColinsMommaOC Posts: 296 Member
    @brb2008 and @kuranda are correct. Fitbit is telling you your TDEE (BMR+lifestyle+intentional exercise). If you are logging your exercise into Fitbit, then the cals your Fitbit reads (~2400) is already accounting for the ~500 cals your HRM says you burned.
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