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That's where I'm a bit stuck. I calculate my BMR via the Katch-McArdle formula but it's the activity multiplier on top of that that is tricky. I don't think I'm a 1.2 sedentary. Likely somewhere closer to 1.4 before hard exercise. I'll have to play with bumping up the cals and see if I continue to lose weight.

I'm really trying to figure out how much I burn outside of exercise. So maybe TDEE isn't the term I want to use here. I'm also going on the assumption that my HRM is tracking my running and high cardio accurately and not underestimating. I don't figure my strength training is adding to the deficit a whole lot would it?…

Love my Garmin Fenix3

Meal prep and use the food scale during the weekends too.

I roast them in the oven and melt goat cheese on them when they are done. So yummy.

Fall could be playing a role I have been more ravenous lately. Could be a virus too was pretty sick a few weeks back. I've started lifting heavier and slightly more but shouldn't be enough to make me tired. Maybe I'm underestimating my neat before exercise and need to bump my daily goal up a bit more. I have put on a few…

So I have a 2175 net...so if I run and burn 500, I'll end up eating 2675 that day. I eat back all my exercise calories. HRM records my burns on runs for calorie estimation, and I use METs for things like long walks etc. I'm not 100% at tracking on the weekends, but generally not more than .5lb-.75lb.wk which should be -250…

Aiming for 2175 net after logging exercise. In thirtys 6'2 169lb m. Figure I burn around 2300 to 2400 from daily routine outside exercise so 2175 is a mild deficit?

Prefer the NEAT method here. Exercise varies and I'm analytical with the data/numbers. But it does get tricky when you do hard Cardio one day and rest the other. Hard to get used to dropping intake 500cals for the day.

Garmin 230 with a scosche rhythm+ HRM. I'm not sold on the wrist based heart rate monitors yet. I have the Fenix3 and it works great but it is a lot more $. The 230 should do what you need.

I have a garmin. Did you have a heart rate monitor attached to your device when you recorded the activity? Most agree that they tend to give a better estimate on calories. I did a 10k yesterday and it said 630calories burned with a heart rate monitor attached. I run a lot and am around 170lbs male. If I don't use a heart…

I was running my numbers against a commercial brand as well. When I started doing the math from the milk and subtracting the whey, that's when I became suspect that the protein was way off. I don't think we can get close to commercial Greek protein content due to how they process the milk before/during production. Although…

All the above plus no ads! I enjoy it. The macros and foods highest in reports are very useful.

Haven't got an exact number but figure around 2800-3100 to maintain depending on the day. Do a lot of running/insanity/walking and a bit of lifting outside of a sedentary job.

So after some digging I stumbled upon this document http://www.dairyfoods.com/ext/resources/White_Papers/Greek_Yogurt-White_Paper-Final.pdf Seems there is some commercial processes that can filter/concentrate the milk well beyond my capabilities at home to up the protein content of the yogurt. So this appears to explain…

Similar size would be good but looking for cork/wood if possible to not hurt the floor. I'll make them if I have to but figured there may be some larger exercise blocks that might fit the bill.

I don't use supplements and prefer to keep liquid calories to a minimum. Chicken, lean steak/ground beef, low fat Greek yogurt, and eggs/egg whites are my favourite protein sources.

x2. 1500 sounds really low if that is total consumed calories for the day and not net after exercise. Example a 5'11 35m 211lb who's sedentary should have a TDEE of around 2300-2400cals depending on the sedentary multiplier before any exercise.

Daily

Probably. But it's actually a big part of my diet as I eat a lot yogurt. I'm more interested in scientifically why the difference vs how many actual calories/g of protein is different. Calories are close it's the protein that seems to be way off.

I wonder if this is what's going on. Perhaps the food labelling guidelines allow for this? Believe the bacteria do consume sugars but not sure on how much. Considering that my homemade is close to commercial carb content I wonder if it's a fairly low consumption.

I make a ton of homemade Greek yogurt. I too have been trying to figure out this calorie discrepancy especially around why commercial products have WAY more protein…

I'd say garmin Fenix3. Get the hr version or pick up a scosche rhythm+ HRM to go along with it. The forerunner 230 is nice too.

Exactly. That's where being honest, using a food scale and measuring in grams really helps you dial in when it's such a small room for error.

Try this calculator. It uses the corrected METs values for walking and also shows what you burned by doing the actual exercise (ie net calorie burn) vs gross burn. http://scoobysworkshop.com/calories-burned/

I've been doing that for over a year now when I gain a lb or two after vacation etc. Can't go any bigger of a deficit as I get too tired and lethargic. I found the lighter I got the smaller of a deficit I could consistently keep on.

I don't see it either.

Sorry about that I didn't realize that was part of premium :(

Don't think so. Under reports u choose calories in the drop down list and select the 30 day option. The graph will build and when it's done the foods are listed below it.

Thanks again for the tips. Starting added some of these exercises into my routine and noticing improvements already!