![]() One site I find to be the better one for estimating your caloric intake in this one : And decided to go back to bulking before Christmas etc begins During my cut I was between 8 and 11 percent fat using different formulas so I just went ahead and said to myself I was at 10 percent. Measure multiple times, use different mathematical formulas if you will and take the average. It also helps to get to know your fat percentage as close as possible, I recommend these fat clippers. At the beginning I did it a bit faster though. Example : if I want to gain weight but only gained 200 grams, I up the calories by 100 or so. After a week I see how my body reacts to it. Lemme know if you have any questions and I hope this helps.Īt the start I've used different calculators and took the average than I keep tracking my food and weight myself every morning in fasted state. Obviously tdee will change and need to recalculated if you stop working out or make any major activity level changes. This is the most accurate practical way to find out your tdee and account for your exact lifestyle of activity levels. Thus, you know that since your average intake over 14 days was 2100Ĭalories, you know maintenance is roughly 2000 (2100 - 100 calories). On a day to day basis, on average, that means you are consuming 100Ĭalories more than your maintenance (700 calories divided by 7 days). The above example you are in a weekly surplus of 700 calories. So if you only gained 0.2 lb, you simply multiply 3500 x 0.2, which is 700 calories. On average, consuming 500 calories more than your maintenance perĭay, as 7 days x 500 calories = 3500. Hypothetically, if you gained 1 lb of fat in a week, you would be, Well we know that 1lb of adipose tissue is roughly 3500 calories. Let's say you ate 2100 calories a day, and week 1 you averaged 152.1 lbs and week two was 152.3 lbs. Find your average weight for the week by adding each group together and dividing by the 7 days. Then split the 14 days in half, making two groups of 7. The more accurate you track the calories, the more accurate you'll find your tdee. Track your calories everyday for 14 days. Eat around the range that you think is maintance or at least don't suddenly switch up your calories to achieve a goal such as weight gain or loss. But have wanted to get a new watch or tracker as this one is aging.Ĭalculate them yourself, especially if you're already tracking and weighing yourself each morning. But honestly, my big picture results are usually in line with what it’s telling me. Am wondering if maybe they aren’t moving near as much, not tracking correctly, or what I’m fearing is that my tracker is overestimating by a good bit. I just always seem to see guys in my height/weight range on here talking like they don’t get near the TDEE that my FitBit tells me I get. ![]() I’ve been basically in maintenance over the last year (other than this recent setback) but I lost 60+ pounds in 2016 2017 once I got on the MFP + FitBit wagon. I also use MFP and I’m trying to get back down to 190 (holiday weight man!) and so I have my calories goal at sub-2K. Granted, I move quite a bit during the day and I usually get 12,000 steps. I’m 5’ 11” and ~200 and I almost always hit that unless I’m really sitting around all day. ![]() I currently have my calories goal at 3500. I wear a FitBit and have so for a couple years. So you’re saying it overestimates your TDEE for you? See the Related Subreddits section for other popular fitness-related subreddits.General Posting Guidelines (click for more info): No Questions Related to Injury, Pain, or Any Medical Topic Progress Posts Must Be Detailed and Useful ![]() Posts Must Be Specific to Physical Fitness and Promote Useful Discussion No Threads That Are Answered by the Wiki, Searching Threads, or Google Welcome to r/Fitness! Click Here for a one-stop shop of our most important resources.
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