Please help me find my tdee. Magical unicorn thread
roadrunnernymph
Posts: 8 Member
I've been trying to lose weight since 1 January. Yes, I know. I'm a spreadsheet girl hence I used spreadsheets on my phone until I just found this site. Please can you help me find my tdee It seens quite different to calculators.
Age: almost 46. Yikes!
Size: 1.69m
Starting weight: 70.7kg on 1 January. Yikes again
Current weight: 68.1kg
Goal: 65kg. Seeing this works so well maybe back to 60. Lets see
Female.
No sport, about 6500 steps per day walking from bed to bike room (900m cycle ride to station), walk to train platform, walk from station to office, get a huge cup of tea every ~60-90 minutes, get home again. Hypercomputerfocusser. I might not move at all until my cup of tea is empty.
Ok, lets neglect the first week as my weight was all over the place. I'll use Sunday weight ins as today is Sunday even though Monday mornings tend to have the lowest weight of the week. Store quite a bit of water weight throughout the week thanks to being an office plant.
70.5
70.3
69.9
69.2
69
68.1
average calories per day 1461 during these 6 weeks above, more during week, less on weekends.
Suggested by mfp to lose 1/4kg per week: 1380 in line with other calculators
Yes, I know I could eat more. That's not the point. I'd like to know what my current TDEE likely is as it's certainly not what calculators suggest. Do I restrict myself? Not really. At work I eat what I always eat at work (high protein yoghurt with oats and fresh fruit/4 slices of bread with cheese or meat/a candy bar). My dinner might be a tiny bit smaller. What's different is that I don't eat a big bag of crisps or other candy every day anymore, which is what lead to me gaining weight. I was inbetween jobs for a couple of months. Yeah. I was bored.
Age: almost 46. Yikes!
Size: 1.69m
Starting weight: 70.7kg on 1 January. Yikes again
Current weight: 68.1kg
Goal: 65kg. Seeing this works so well maybe back to 60. Lets see
Female.
No sport, about 6500 steps per day walking from bed to bike room (900m cycle ride to station), walk to train platform, walk from station to office, get a huge cup of tea every ~60-90 minutes, get home again. Hypercomputerfocusser. I might not move at all until my cup of tea is empty.
Ok, lets neglect the first week as my weight was all over the place. I'll use Sunday weight ins as today is Sunday even though Monday mornings tend to have the lowest weight of the week. Store quite a bit of water weight throughout the week thanks to being an office plant.
70.5
70.3
69.9
69.2
69
68.1
average calories per day 1461 during these 6 weeks above, more during week, less on weekends.
Suggested by mfp to lose 1/4kg per week: 1380 in line with other calculators
Yes, I know I could eat more. That's not the point. I'd like to know what my current TDEE likely is as it's certainly not what calculators suggest. Do I restrict myself? Not really. At work I eat what I always eat at work (high protein yoghurt with oats and fresh fruit/4 slices of bread with cheese or meat/a candy bar). My dinner might be a tiny bit smaller. What's different is that I don't eat a big bag of crisps or other candy every day anymore, which is what lead to me gaining weight. I was inbetween jobs for a couple of months. Yeah. I was bored.
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Replies
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I’d just carry on as you are. Looks a great set of figures. Small changes, good results and sustainable. No reason that you can not stay “on plan”1
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Welcome to the MFP Community.
If the scale is going down slowly then I think you're on the right track for a sustainable loss.
I put your numbers into the "Scooby Calculator", which is one I often see members reference as a good starting point. According to that calculator your TDEE is 1676. If you're averaging about 1461 consumed that's a deficit of 215 per day, or 1505 per week. That would leave you close to half a pound per week loss, which it seems you're doing based on the drops you are seeing. YAY you!
There will be plateaus from time to time and fluctuation due to water retention, so it won't be a linear loss. I'd say keep doing what you are doing, there isn't any need to drop lower right now.
Here's the Scooby Calculator so you can play with the numbers some more. I put in your basic numbers but you can customize to things like macros and whatnot: https://scoobysworkshop.com/calorie-calculator/4 -
A couple of points....
A big cause of variation from the calculated average TDEE is food logging inaccuracy rather than people actually being that much of an outlier (some do exist of course).
MyFitnessPal should only be the same as other calculators for people who do no purposeful exercise as MFP excludes exercise from its calculation intending you to add the exercise calorie expenditure after the event.
No practical point in using TDEE calculators now you are a few weeks into your weight loss and you have the data for your calorie intake and the data for your recent weight loss.
Add up the all the calorie consumed for last 4 weeks, add 3,500cals for each pound lost in that time, divide that total by 28 (days).
That's your current effective average TDEE corrected for your particular food logging inaccuracy.
Or plot your weight loss trend over the last month and using the same rough guide of 3,500 cals for weight lost you can calculate how much under your TDEE your calorie balance is.
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sugaraddict4321 wrote: »Welcome to the MFP Community. If the scale is going down slowly then I think you're on the right track for a sustainable loss.
I put your numbers into the "Scooby Calculator", which is one I often see members reference as a good starting point. According to that calculator your TDEE is 1676. If you're averaging about 1461 consumed that's a deficit of 215 per day, or 1505 per week. That would leave you close to half a pound per week loss, which it seems you're doing based on the drops you are seeing. YAY you!
There will be plateaus from time to time and fluctuation due to water retention, so it won't be a linear loss. I'd say keep doing what you are doing, there isn't any need to drop lower right now.
Here's the Scooby Calculator so you can play with the numbers some more. I put in your basic numbers but you can customize to things like macros and whatnot: https://scoobysworkshop.com/calorie-calculator/
Thanks a lot. It looks like I lost about 2.4kg in 6 weeks, thus 0.4kg per week. I guess half a pound is about 0.22kg per week? Thus substantially more. I've played a bit with this calculator. So if I lost 0.4 per week my deficite would be nearly twice, thus around 400 per day, right?2 -
A couple of points....
A big cause of variation from the calculated average TDEE is food logging inaccuracy rather than people actually being that much of an outlier (some do exist of course).
MyFitnessPal should only be the same as other calculators for people who do no purposeful exercise as MFP excludes exercise from its calculation intending you to add the exercise calorie expenditure after the event.
Yes, I understand this. I use a food scale for everything. There is some uncertainty, but it evens out eventually. For example one loaf of bread is 400gr and has 22 slices. I weight the whole loaf and use total weight/22 for every slice. Same with meat and cheese. And for cooking and breakfast I weight everything that goes into my meals. As I live alone I divide the total by the number of portions, and also this evens out once the whole meal is eaten. This should be fairly accurate. Well, one exception there: cooking oil. the bottle only gives calories in ml, but I can only measure in grams. Thus e.g. yesterday I wrote down 9gr as 9ml, thus consuming a tiny bit less as oil is a tiny bit lighter than water.
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It is coming from a deficit of 500 calories per day ( 3,500 per week) being the guideline for a pound per week weight loss. Or 1/2 kilo if you are in metric.0
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Not sure I’m phrasing this right, but a pound equals 3500 calories, i.e. if you have a 3500 calorie deficit per week you should lose a pound.
A kilo is 2.2 pounds. So half a kilo is 1.1 pounds.3 -
roadrunnernymph wrote: »
3,500 is the approximate calorie deficit to lose a pound of fat.
You will also lose some lean mass along the way as you get smaller but it's close enough for purpose, the lean mass you lose will have a different caloric value by weight but not worth the mental gymnastics to estimate.0 -
Thanks a lot. I'm rather metric and didn't know what to make of 3500.0
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By convention often used as 7700 per kg even though a direct conversion comes closer to 77163
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of course calories arent metric either - so if you are living in a metric country, food product info ( in real life. on the packaging etc) will be shown in kilojoules
You can set your MFP setting to kilojoules if you want1 -
paperpudding wrote: »of course calories arent metric either - so if you are living in a metric country, food product info ( in real life. on the packaging etc) will be shown in kilojoules
You can set your MFP setting to kilojoules if you want
Kilojoules aren't as widely used as other metric measures. Canada uses metric for most things, but calories on food packages.
ETA: Apparently kilojoules are fairly common throughout Europe, North America just needs to be different. :laugh:3 -
roadrunnernymph wrote: »sugaraddict4321 wrote: »Welcome to the MFP Community. If the scale is going down slowly then I think you're on the right track for a sustainable loss.
I put your numbers into the "Scooby Calculator", which is one I often see members reference as a good starting point. According to that calculator your TDEE is 1676. If you're averaging about 1461 consumed that's a deficit of 215 per day, or 1505 per week. That would leave you close to half a pound per week loss, which it seems you're doing based on the drops you are seeing. YAY you!
There will be plateaus from time to time and fluctuation due to water retention, so it won't be a linear loss. I'd say keep doing what you are doing, there isn't any need to drop lower right now.
Here's the Scooby Calculator so you can play with the numbers some more. I put in your basic numbers but you can customize to things like macros and whatnot: https://scoobysworkshop.com/calorie-calculator/
Thanks a lot. It looks like I lost about 2.4kg in 6 weeks, thus 0.4kg per week. I guess half a pound is about 0.22kg per week? Thus substantially more. I've played a bit with this calculator. So if I lost 0.4 per week my deficite would be nearly twice, thus around 400 per day, right?
I'm going to convert some of this for my own ease. You have been losing .4kg/week which equals .88 lbs/week. This is about 3080 calorie/week deficit or 440 calories/day. Assuming you 1461/day intake is accurate, then your TDEE is about 1904 calories/day. All based on your own numbers.3 -
Ok. that seems weird to me - either you are in metric system or you arent, seems strange to have a mixture.
Australia is metric and that means everything is metric - so food energy is shown in kilojoules per 100grams
anyway I dont know what country OP is in - but obviously an at least part metric one.
so for her information, it might be easier for her in kilojoules.
you can also set your MFP half and half - ie your weight in kilograms but your food in calories (or vice versa or any permutation)
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paperpudding wrote: »Ok. that seems weird to me - either you are in metric system or you arent, seems strange to have a mixture.
Australia is metric and that means everything is metric - so food energy is shown in kilojoules per 100grams
anyway I dont know what country OP is in - but obviously an at least part metric one.
so for her information, it might be easier for her in kilojoules.
you can also set your MFP half and half - ie your weight in kilograms but your food in calories (or vice versa or any permutation)
May I introduce you to the United Kingdom, where we use miles, stones and pounds, grams, metres, centimetres, litres and millilitres, and calories rather than kj.
We're a really strange mix of the two, and it's not that unusual. Though having lived in other countries in Europe I would say that calories are just as widely used as kj.
Honestly, OP, I'd try not to complicate things too much - you're losing, that's what matters.4 -
But she may have valid reasons for wanting to lose slower. I know I did at one point of time. Calibrated to 150 Cal a day average deficit, achieved 107 a day over the course of that year!
Welcome to Canada. Where we use kilograms for on our receipts but advertise the price is lbs. Calories per gram or ml on our labels, kilometers for our speed limits, but feet and inches for our height and lumber!1 -
But she may have valid reasons for wanting to lose slower. I know I did at one point of time. Calibrated to 150 Cal a day average deficit, achieved 107 a day over the course of that year!
Welcome to Canada. Where we use kilograms for on our receipts but advertise the price is lbs. Calories per gram or ml on our labels, kilometers for our speed limits, but feet and inches for our height and lumber!
I've used both centimetres and inches in the same sentence. 3
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