Eating Same Foods for Two Weeks to Determine TDEE?

frizbeemom
frizbeemom Posts: 101 Member
in Health and Weight Loss
Is there any merit to eating the exact same foods every day for two weeks to help determine my TDEE/BMR to know exactly what amount of calories I need to eat to lose a set amount of weight? Yes, I know weight loss is not linear, but I am trying to determine my base line.

Back story: I've had several injuries/illnesses since I started working out, so my trainer is taking it slow and steady. Very. I just want to get there and he is very long-term oriented. :) I lamented that the weight loss is so slow, when he was reigning in my efforts to work out more to lose more. We were discussing if I could drop my calorie goal lower, without harming my metabolism. I'm not quite sure where my TDEE is yet. My goal is to not exceed 1700 calories per day, but in an effort to listen to my body, if I am full before I get there, I stop eating. So I have been ranging from 1400-1700. I recently changed my macros to 50C/25F/25P, and I intend to shift it a bit lower in carbs and higher in protein, although when I go too low carb, I lose energy for workouts.

I tend to geek out on this stuff. I keep a daily spreadsheet with my weight, body fat %, calories burned (fitbit charge HR), calories eaten, macros, sodium, steps per day, workout details, and emotions (I am an emotional eater if not keeping myself in check). My trainer said that he definitely would not suggest this to most of his clients, but would I consider eating the exact same thing for two weeks so we have a baseline to work from? Drop it 100 calories or so from my set goal now and see what happens. In the last 3.5 weeks I have tracked every freaking day and only lost 4 pounds and I would like to see just a bit more than that, although he is cautioning me to take it slow and steady and focus on my strength gains instead of scale losses.

Just wondering if anyone else has tried something similar? This way I would have totally consistent macros, I work out a consistent amount every day, my calories would be consistent, my sodium would be consistent, although hormones and the way the wind blows would still be a random factor in weight loss. :) Is this getting too crazy with it?

Replies

  • nordlead2005
    nordlead2005 Posts: 1,303 Member
    edited February 2016
    4lb in 3.5 weeks means you are eating about 570 calories under TDEE, I don't see the point in eating the same thing for 2 weeks to determine you are eating 670 calories under TDEE (since you plan to eat 100 less per day than now)

    If you're eating 1400-1700/day, then TDEE is probably ~2200 calories.

    Edit: if you want more accurate results, do 6 and 8 week estimates with accurate intake logs. Also, remember these are estimates, so being within 100 calories is good enough anyways. And if you continue to keep good records you can recalculate as often as you want.
  • megbugs
    megbugs Posts: 102 Member
    I understand why you would eat the same thing to determine your TDEE. If you're willing and able to do this, it all makes sense. Good luck!!
  • arditarose
    arditarose Posts: 15,573 Member
    I would just log as accurately as possible. Plus you already have data to go off of. No, I wouldn't do that.
  • middlehaitch
    middlehaitch Posts: 8,486 Member
    Don't bother with eating the same for 2 weeks. You can extrapolate your TDEE from the data you have already accumulated. I like to use a 6 week spread. The nice thing about doing your own TDEE is that it takes into account your logging idiosyncrasies.
    You can also work out your exercise burn.

    Cheers, h.
  • Dnarules
    Dnarules Posts: 2,081 Member
    arditarose wrote: »
    I would just log as accurately as possible. Plus you already have data to go off of. No, I wouldn't do that.

    Agreed. As long as you log as accurately as possible, you should be able to do this. Personally, I would have 4 to 8 weeks data on this.

  • emmycantbemeeko
    emmycantbemeeko Posts: 303 Member
    Just over a pound a week is an excellent rate of loss.

    I mean, if you think you'll enjoy this data collection more than you'll be bothered by eating the exact same thing every day, go for it, but realize that there are other confounding factors (for instance, where you are in your menstrual cycle) that you can't reliably eliminate for weeks on end.

    You already have a pretty solid idea of your TDEE (which is not a static number to begin with) by extrapolating from your current rate of intake and loss. Which, again, is excellent and sustainable.
  • SonyaCele
    SonyaCele Posts: 2,841 Member
    edited February 2016
    i eat the same thing every day just because its easy to log and i know the calorie level and macros are right. I think your method will take you much longer than 2 weeks to determine TDEE. I think it could take several months.
  • scolaris
    scolaris Posts: 2,145 Member
    You eat the same thing every day?
  • Sued0nim
    Sued0nim Posts: 17,456 Member
    I don't see how it will help

    Have you been logging accurately and by weight on MFP ...just add those figures up over the last 6-8 weeks, add 3500 for every lb lost over same time frame then divide that total by the number of days

    Unless you have inconsistency in your food loggings...in which case yes, but I think the time frame is too short and should be 4 weeks minimum but preferably 6
  • minamina27
    minamina27 Posts: 89 Member
    Does your fitbit hr not give you your tdee for each day/week average? (Yes estimated I know, but isn't everything)?

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