CICO at maintenance

umbramirror wrote: »

@Phirrgus Thanks for the help. It is difficult for me to not get too obssessed, because I analyze everything so in depth and attempt to track everything as accurately as possible to maximize results. I really try my best to keep my progress going forward as best as I can within my control. Entering maintenance then has been a new exercise in relaxing my routine, while at the same time experimenting to find stability. I am looking forward to finding stability so I can be even more relaxed. I guess that's why finding these numbers is so important to me. I know that it is going to require patience... it's just tough, man!

mmapags wrote: »

Not really. I think you have it pretty well nailed. The thing is your real world results/ data are going to tell you more than any estimates. if it were me, I'm going to pick my best guesses for the activity burns and run with that for 6 to 8 weeks (enough time to get past water weight fluctuations. Then, I'm going to look and my trending loss and see if it matches what I thought my daily burn/ deficit was. Then adjust on real world results.

I think when you try to nail the burn on each individual activity too tightly, it is too tedious (for me) and too time consuming. I'm going to try more of a TDEE method if I have so many varying types of activity with different burn rate estimates. That method would accomplish one of your desires, to eat a level amount each day. Take your best estimate of total weekly activity and divide by 7. Add that on to your MFP calorie level and run with that for a bit. (this is what I would do)

Alternately, put your numbers into a TDEE calculator and use that number daily. Then, don't log exercise. Or log it and 0 out the calories if you want to track what you did.

Honestly, in an effort to be precise, I think you (umbramirror) are making it a little too complicated. You can't get that precise and accurate with estimates. Your best bet is your own real world data over time. that isn't really using MFP as it was designed, N.E.A.T. + Intentional Exercise added. But with the different kinds of activity and burns rates you are doing, I don't think the MFP method is best for you.

I agree about it being too complicated trying to nail down each activity. I just was kind of curious in a way, what it would look like number wise if I did. I also think that a TDEE approach is the best bet. I really appreciate your help. I'll try a TDEE calculator again, now that I have steadied my approach a bit. I did attempt to calculate TDEE before, which is where I got the number of 2000-2100 before. I guess I need an update.

AnnPT77 wrote: »

1. 5'5"
2. Mid-130s pounds
3. 63
4. Female
5. No idea
6. About 3 years (after almost 1 year losing)
7. Very uneven. Probably 2200-2400-ish gross on average, maybe a bit more? Wild guess. 1850 net most days, way over occasionally. (Consistent 1850 net would yield slow loss). With the peaks, some stepwise very gradual gain (even post water weight), so sometimes need to cut a bit.
8. Maybe 250-300 x 6 days a week, usually.
9. Rowing (boats when I can, machines when I must) and spinning, mostly; occasionally other things.
10. 45 minutes to an hour.

AnnPT77 wrote: »

Tolstolobik wrote: »

AnnPT77 wrote: »

1. 5'5"
2. Mid-130s pounds
3. 63
4. Female
5. No idea
6. About 3 years (after almost 1 year losing)
7. Very uneven. Probably 2200-2400-ish gross on average, maybe a bit more? Wild guess. 1850 net most days, way over occasionally. (Consistent 1850 net would yield slow loss). With the peaks, some stepwise very gradual gain (even post water weight), so sometimes need to cut a bit.
8. Maybe 250-300 x 6 days a week, usually.
9. Rowing (boats when I can, machines when I must) and spinning, mostly; occasionally other things.
10. 45 minutes to an hour.

What is your daily activity level apart from exercise?

Sedentary to lightly active, in MFP terms, I think: The former most of the time in Winter, more in the latter direction in more outdoorsy seasons. My tracker says I've averaged 6,975 steps daily for the last 7 days, which has been on the walk-y side for me. In Winter, there are many weeks where most days are 2,000-3,000-ish.

I'm retired, mostly sedentary hobbies outside of intentional exercise, but I do more yard and garden stuff in warm weather, as well as having more steps because of my summer exercise. (Not the exercise per se: In warmer seasons, when I row on water, I go to the rowing club, walk around there some before rowing, go out for coffee with my rowing buddies, etc.; and am more likely to do things for fun like visit gardens, to to more farmers markets, etc., so more incidental walking vs. Winter when most rowing is at home. I also work out less in Winter, because rowing machines are way less fun than boats. )

AnnPT77 wrote: »

Tolstolobik wrote: »

AnnPT77 wrote: »

Tolstolobik wrote: »

AnnPT77 wrote: »

1. 5'5"
2. Mid-130s pounds
3. 63
4. Female
5. No idea
6. About 3 years (after almost 1 year losing)
7. Very uneven. Probably 2200-2400-ish gross on average, maybe a bit more? Wild guess. 1850 net most days, way over occasionally. (Consistent 1850 net would yield slow loss). With the peaks, some stepwise very gradual gain (even post water weight), so sometimes need to cut a bit.
8. Maybe 250-300 x 6 days a week, usually.
9. Rowing (boats when I can, machines when I must) and spinning, mostly; occasionally other things.
10. 45 minutes to an hour.

What is your daily activity level apart from exercise?

Sedentary to lightly active, in MFP terms, I think: The former most of the time in Winter, more in the latter direction in more outdoorsy seasons. My tracker says I've averaged 6,975 steps daily for the last 7 days, which has been on the walk-y side for me. In Winter, there are many weeks where most days are 2,000-3,000-ish.

I'm retired, mostly sedentary hobbies outside of intentional exercise, but I do more yard and garden stuff in warm weather, as well as having more steps because of my summer exercise. (Not the exercise per se: In warmer seasons, when I row on water, I go to the rowing club, walk around there some before rowing, go out for coffee with my rowing buddies, etc.; and am more likely to do things for fun like visit gardens, to to more farmers markets, etc., so more incidental walking vs. Winter when most rowing is at home. I also work out less in Winter, because rowing machines are way less fun than boats. )

Thank you for your detailed response Ann! You must have a higher than average RMR and a fidgety-NEATy way of living. 😊

I've asked a couple of my most brutally honest friends whether they think of me as fidgety, but they both said no. One said that when I talk, I'm very animated (large gestures).

I think there may be several things that are relevant (purely speculating), each accounting for only a small number of calories, but they maybe add up: I think I carry a little more muscle than most women my age; I enjoy eating largely simple, one-ingredient foods cooked at home, some of them raw, with plenty of both protein and fiber (so may be on the higher side of average TEF expenditure); unlike many women my age, I haven't much yo-yo dieted over the years (mostly just stayed fat until 2015); my house has living areas on the 2nd floor, so I'm up and down stairs lots, and all groceries and such go up the stairs; I do things intentionally to use strength and spend NEAT calories (like grocery shopping with a handbasket whenever possible . . . and a broad definition of possible ); etc.

But I really have no idea. (I kinda feel like I'm getting away with something!)

I have no reason to believe my RMR is high: My body temperature is normal, my max heart rate is a bit higher than age estimates (around 180), but my regular operating heart rate is normal (resting HR usually high forties to low 50s), etc. Don't know, though.

ETA: I'm hypothyroid, but happiest when medicated to the low end of the TSH reference range, so I guess that could contribute a little. Don't really know, though.