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Myrmie

I'm currently a bit confused by the TDEE calculator. I recently got myself a Fittrack scale as a reward for having lost 2 stone (28 pounds) and as an extra motivation to keep going. I weighed myself on it on 13 November and it said I weighed 293 pounds and had a body fat percentage of 55. So I used these details to calculate my calorie intake and it suggested i'd eat 1994 to maintain and so 1494 to lose weight. I stuck to that number some days going over, some days staying under but in total, I never went over my weekly allowance of calories I had given myself of 10458. I forgot to weigh myself on 20 November and didn't remember to do so until yesterday, November 23rd. (I'm in Scotland) According to the scales I now weigh 287 pounds and have a body fat percentage of 53%. I made sure that both weigh ins were done on an empty stomach first thing in the morning after my bathroom visit. Going with those details the TDEEcalculator now says that I should eat 2030 to maintain and 1530 to lose. This is confusing me as I expected it to go down and if I change my bodyfat percentage to 55% it instead suggests 1962 calories to maintain and 1462 to continue to lose. I'm very confused on what I should do now. Should I stick to the 1494 calories as I've been losing weight doing that, change to the lower number of 1462 or go up to 1530? I know many people say that those kind of scales could be incorrect and that I could just leave the percentage out but if I do that my cutting calorie number goes up to 1980 and that just seems counter intuitive. To clarify further, I'm a 37 year old female who is 5'10.


I_like_your_unit

I think you're getting stuck in unnecessary details here. We're talking about a daily difference of 68 calories, that's really not going to matter in any way. If you eat between 1400 and 1600 calories every day, you'll stay on track. The numbers can definitely be important, but it doesn't really help to obsess over them like this.


ads_raff

Anavar and clen cutting cycle Looking for a bit of advice from anyone with experience from this particular cutting cycle. I am a 27 year old male at 5" 7' and 168lbs I'm currently at 19/20 percent body fat and looking to cut to at least 15% before bulking again. This is my first time using anything like this to cut so looking for a little advice on dosages, cycle times and what kind of side effects to expect, things to do to avoid sides etc. Any help is greatly appreciated!


CumbersomeNugget

My Fitness Pal is telling me off for being unhealthy when I'm eating under 1500 calories, but sometimes I'm just not hungry - should I listen to the app or my stomach in this case? I have a fair few kilos to lose. Should I be eating when I'm not hungry? That seems a little counter-intuitive, but I've lost weight unhealthily before and, well it came back on, so I want to do it right this time!


SmilingJaguar

What are your stats? How close, or far is 1500 from your maintenance calories at goal weight?


CumbersomeNugget

Maintenance is around 2,200-2,500, I have a soft limit at 1500 (often eat under that) and a hard limit at 2000. 98kgs/28/M/180cms


SmilingJaguar

Yeah, even at ~ 77 kg sedentary. So do you see the disconnect if you average less than 1500? https://tdeecalculator.net/result.php?s=metric&g=male&age=28&kg=77&cm=180&act=1.2&f=2 However what you may be measuring as “1500” may actually be more, so use your trend weight as your measuring stick. If you are losing at the rate you might expect (~ a pound a week) leave things alone. If you are losing faster than that over a month, you may really want to eat a bit more.


CumbersomeNugget

Well the big change I have made is I am eating regularly as opposed to one or two huge meals a day, so I'm trying to work out if I'm just getting used to that or if it's as you say, eating more than I think etc. But I don't consume liquid calories and everything I eat I either scan the barcodes of or enter the ingredients list in manually of meals (food scale etc). I don't bother measuring say, a teaspoon of olive oil to cook or some ground herbs for flavour because that seems excessive. ​ >So do you see the disconnect if you average less than 1500? Sorry, it feels like you were following a thought I wasn't privy to there - I'm not sure what you're saying. The disconnect of what? With weight...well I'm at my water-weight 2-3 week plateau, so I need to stick with it to really see.


SmilingJaguar

You ultimately need to figure out how to eat 2000-2100 to stay at goal weight. If you’re having trouble keeping to an average of 1500 (some days under that, the rest above it) what’s your plan to be able to eat a third more food than you are currently eating?


CumbersomeNugget

~~...huh? One of us is misunderstanding the other, here.~~ ~~I am trying to lose like 20-30 kilos, not maintain.~~ ~~I'm not having trouble keeping the average, I'm just finding it easy to eat under that amount.~~ ~~My question is if I should be eating to reach the 1500 (I'm usually within 200 or so calories of that) which may require me to eat when I am not hungry, or if eating under that is healthy enough as long as it's not long term.~~ >~~what’s your plan to be able to eat a third more food than you are currently eating?~~ ~~I can't see why I would need to eat a third more food to maintain when my maintenance decreases with my weight...right...?~~ Edit: ahhhh I understand the link now. Sorry, I thought you were showing me your stats. You started in the middle of a thought with a trailing off sentence and no explanation, but now I'm with you. Trust me, I can eat more, I'm just committed to the diet and healthier eating.


SmilingJaguar

See the TDEE calculator link I posted. Your maintenance sedentary TDEE at 77 kg is 30% more than 1500. Eating 1300 a couple of days per week is OK if you are also allowing some days to be 1700. What’s not healthy is letting the average drop significantly below 1500 for an extended period of time.


CumbersomeNugget

Nah, I edited the reply above, I'm with you now. It's alien for me to think I now need to mindfully eat more...(though I usually am basically at 1500cals).


SmilingJaguar

Copy paste fail on my part. The link was supposed to be at the end of the first sentence. Try to keep your average intake at above 1500. EDs are formed by committing to a race to minimal calories. Learning how to maintain at a lower weight is really what you seek.


Enekovitz

I want to loose 15kgs of body fat, but meanwhile I'm weight lifting because I never liked being thin at the same time (I'm a tall guy). So, how do you track your progress? By seeing How loose do the pants fit??


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PM_ME_UR_DIET_TIPS

Cardio is great for burning calories, but lifting is better for your overall body composition. I'd say lift on a schedule, but cardio whenever.


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PM_ME_UR_DIET_TIPS

Correctamundo.


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PM_ME_UR_DIET_TIPS

Probably to brush my teeth more often so I won't want to eat after for a bit. And drink lots of water.


SmilingJaguar

Do what you enjoy doing. I’m a runner. I dislike strength exercises so I focus on my running/cardio.


goodBEan

I just got word from nutrisystem that I can incorporate homemade baked chicken wings into my diet. The problem is most of the sauces I know of use butter as a base. So does anyone know of any sauce (or recipe) I can use and still lose weight? Also bonus points for heat.


SmilingJaguar

No butter here: https://www.skinnytaste.com/lighter-buffalo-wings-6-pts/ all Franks goodness.


fylkirdan

Would you say that loseit premium is worth it for 20 dollars right now?


PM_ME_UR_DIET_TIPS

Nah.


fylkirdan

Even for a year?


RiverSongsHair

Need advice - how can I start to lose some weight without daily calorie tracking (which has been harmful to my mental health)? Anyone have experience doing this? I know some achieve this through IF, but I'm also looking for other options.


SmilingJaguar

I have recently been trying http://youate.com in parallel with MFP. It’s visual only. No calories. Just a picture of what you ate and optionally how you feel about it.


Chantasuta

If calorie counting is out then you can look at making simple and smaller changes to your diet that don't require tracking calories, but will still lower it. So for example, you can use smaller amounts of high calorie density foods like pasta and bread, or switch them out for something else entirely. So instead of making a regular portion of pasta and meatballs, swap half the pasta for something like broccoli instead. Switch as many of your drinks as possible to water, black coffee/tea, or zero sugar soft drinks. Cut out as much snacking, or change to eating only fruits or vegetables for a snack. There are lots of ways to go about it without tracking. The biggest part of it really is just understanding portion control. I would suggest, if you can, still weighing things out, sauces and fats in particular can really sabotage you, so making sure that you keep them low is useful, but you don't necessarily need to log them anywhere. Hope this helps.


RiverSongsHair

Thank you for the thoughtful reply!


Spectre_the_respectr

Is 11 pounds in my 1st month good? Is it sustainable? Or was it water weight


SmilingJaguar

It’s a bit fast unless you are close to 250 lbs right now, but if it feels sustainable for the time being keep going!


Spectre_the_respectr

Alright thanks


SmilingJaguar

You should generally aim for losing no more than 1% body weight per week for sustainable weight loss. If your second month is faster than that, consider eating a b it more.


eisenkatze

So uh, something rather silly here. I ate 438 grams of salad with a ball of burrata cheese, mostly made of spinach, tomatoes and strawberries with a big sprinkling of pistachio powder and a moderate amount of oil and balsamico. Any idea where the calorie ballpark might be at? The only measurable "burrata salad" on MFP was 863 cals which puts me way over my 1400 goal for the day after breakfast and lunch, which I'm fine with since I underate yesterday and I need to eat more veggies, but it would be nice to have any idea on how to estimate salads since they can vary so much.


SmilingJaguar

What it boils down to for that is how much cheese, oil and nuts you used. Olive oil is great, but at 120 kcal/tbsp it’s really calorie dense. One fluid ounce (2 tbsp) would be 240 kcal just in oil. Burrata is somewhere around 100 kcal/oz which is 320 kcal/100 g. A 112 g ball of burrata could easily be 360 kcal. Pistachios are also calorie dense. Around 160 kcal/oz. I make a spinach/beet/goat cheese/honey balsamic salad which is similar. I weigh the goat cheese (1 oz) and the pecans (10-15 g) and measure out 1 fl oz of the dressing. If I don’t control those ingredients I really have no clue how many calories were in the salad.


eisenkatze

It was from a restaurant and quite filling, so I guess I can assume it was a huge amount of calories and not eat anything else for the day (I only have about three hours left until bedtime now). Thank you for your detailed calculations, I'll keep them in mind for next time. I spent a period of time eating pretty much only salads and being baffled why I'm not losing weight before learning about the huge amount of calories in seeds and dressing.


Light_a_Candle

Yep some of those restaurant salads can really add up to a lot of calories. One trick: it really helps to have dressing on the side and then dip your fork into the dressing prior to each bite of salad. Still get pretty good flavor and it really reduces the calories. Also, some type of cheeses really pile on the calories like cheddar and mozzarella. Other cheeses like Parmesan and goat cheese have big flavor but much lower calories by the gram.


eisenkatze

Yeah, I make a decent salad myself, just wanted something new this time and had no idea it would be so big and calorific. At least I got some vegetables in.


SmilingJaguar

It’s surprising but salads are often the worst choice on a restaurant menu calorie wise. It’s often easier to estimate the calories in a hunk of grilled meat and steamed/grilled vegetables. I’ve been to several places where a salad can easily be 1000 kcal and more than a simple burger. A green salad with a simple vinaigrette on the side is also great.


eisenkatze

Yeah, I usually take something easy to calculate but this place didn't have any so I thought it would be a better choice, boy was I wrong :D I've been craving salads lately but too lazy to make my own. I gotta get on it!


[deleted]

How much is weight supposed to fluctuate? Since the start of November my stats have been (in chronological order): 165 / 163 / 164.5 / 165 / 163.5 / 164.5 / 163.5 / 163.7 / 162.5 / 160 / 160.5 / 161 / 161.2 / 160.7 / 160.2 / 161 My body seems to do this thing where it'll suddenly drop 1.5-2lb overnight and then I'll regain most of it then slowly drop it by like 0.5 or less every few days, is that normal? My CICO have all been within my daily LoseIt target but now that I've lost just under 50lb the way in which I lose is all over the place.


RagingClitGasm

Totally normal. My weight can fluctuate by up to 5lbs on a daily basis just from water weight (usually more like 1-3 lbs), and on a monthly basis due to my cycle it can swing by as much as 10lbs (pretty much always at least 5lbs). Just keep tracking and you’ll start to see some of the patterns, and an app like Happy Scale or Libra can help smooth out the daily fluctuations to show the overall trend.


[deleted]

phew :) yeah I think my cycle plays a big part too, thank you for the app recommendations, I shall have a look. p.s. great username


SmilingJaguar

Perfectly normal. Take a look at my weights across my 1000 day journey https://www.reddit.com/r/loseit/comments/jptfk3/today_is_day_one_thousand


[deleted]

thank you, I've had a look and feel reassured now! Also congrats on 1000 days, brilliant achievement.


SmilingJaguar

45 lost is nothing to scoff at! You got this!


[deleted]

Thank you! I'm really proud of myself :)


feirly

I started at 156 lbs (5’6, F) and have finally gotten down to 138 lbs. however, I’ve been stuck here for like three months. im hoping to still lose 5-10 more lbs. the remaining fat seriously is so stubborn and I feel like it’s just not going away. any advice for how to lose it or any reasons why I might not be? (for more info, I’ve tried IF but bc of past struggle with eating disorders, it wasn’t a good idea for me. im a longtime vegetarian as well)


SmilingJaguar

What does your routine look like now? FWIW I lost my last 10-15 over a year by aiming for a tiny 100 kcal deficit and just not worrying about it. I was happy at 170 and just didn’t want to get back to 175. I’ve been hovering in the 155-160 range for the past few months.


feirly

right now, I eat around 1400 cal a day (sometimes more sometimes less). i do light cardio (biking) and walking. I used to do really rigorous workouts (HIIT twice a day plus extra muscle building exercises) but I stopped this summer bc of quarantine burnout. im ok with my weight but I think I’d be more comfortable if I did lose those extra pounds


whereismyrival

Do I need to adjust my TDEE and calorie limit as I continue to lose weight? If so, at what point during weight loss should I have to readjust?


SmilingJaguar

Only your weight and activity levels change over short timescales and the Mifflin St. Jeor formula boils down to TDEE = A*(10*W+K). So if you’re sedentary and A = 1.2 you will lose 100 kcal of TDEE every 8 kg or so lost in W (so ~15 lbs). Increased activity just makes that a bit faster. I revisited my TDEE every 3 months which was about how long it took me to lose 15 lbs.


jazzynoise

I did. I occasionally check with a TDEE calculator to see what my current sedentary rate is. Also, to get an idea of how much to change I entered my then current weight, then put in a few milestones to see how much to adjust and when.


BasilVT

Yes, definitely. I use the LoseIt app and it recalculates automatically. I’d say at the least you’d want to recalculate it every 10lbs or so.