How do I set a meaningful calories burned goal?

[HappyAmbler]

I've been googling around, and have seen this question asked by a lot of people in different ways, but they never seem to get a helpful answer...

When I first got my Fitbit almost two years ago, my daily calorie burn goal was set automatically. I assume the number was calculated based on my age, gender, height and weight, as I know a few different people with different goals. Since then, I have lost 15kg in weight, so would expect that my goal should be lower, as I will now be burning less because there is less if me! But the number has never updated, and it would seem that this is not a feature of the current app, which honestly I find a bit strange.

I know the important part if the dashboard is the calories in/ out, as this tells you if you're achieving your desired deficit. And however this is calculated seems to work, as I have lost weight! But it seems to me that since total calorie burn is highlighted as a goal, the number should at least be meaningful - is there a reason this number isn't automatically updated, Fitbit?!

Anyway, given that this is the situation, it would be helpful to know how my original calorie burn goal was calculated. I know I can edit my goal, but it seems a bit pointless without understanding the original calculation, as I would literally be picking a value out if the air. Can anyone help with this?

[HappyAmbler]

Sorry for all the ifs where I meant to write ofs - bad thumb typing on my phone!

[Colinm39 · Accepted solution]

@HappyAmbler Well done on the weight loss, everyone's dream... Fitbit don't say much about the calories burned goal but it is a product of your BMR and effort.

Use this calculator to calculate your BMR which uses the same equations that BMR uses and it is only 5 calories different than my BMR.

http://www.myfitnesspal.com/tools/bmr-calculator

Then multiply the BMR by a factor from below which is your effort factor, and/or divide your BMR into the existing calorie burned goal to see what the factor is.. I have to adjust mine regularly because the Blaze HR readings have inflated my calorie burn. Only because at my age, 72 bpm is fat burning...

When I set the new account up for my Blaze the auto calculated factor was 1.60 which seems to fit the CDC guidelines at this link, somewhere between the 1.55 and 1.7 factors below.

Sedentary.  Little to no regular exercise. (factor 1.2)

Mild activity level: Intensive exercise for at least 20 minutes 1 to 3 times per week. This may include such things as bicycling, jogging, basketball, swimming, skating, etc.  If you do not exercise regularly, but you maintain a busy life style that requires you to walk frequently for long periods, you meet the requirements of this level.  (factor 1.375)

Moderate activity level: Intensive exercise for at least 30 to 60 minutes 3 to 4 times per week. Any of the activities listed above will qualify.    (factor 1.55)

Heavy or (Labor-intensive) activity level: Intensive exercise for 60 minutes or greater 5 to 7 days per week (see sample activities above).  Labor-intensive occupations also qualify for this level.  Labor-intensive occupations include construction work (brick laying, carpentry, general labor, etc.). Also farming, landscape worker or similar occupations.     (factor 1.7)

Extreme level: Exceedingly active and/or very demanding activities:  Examples include:  (1) athlete with an almost unstoppable training schedule with multiple training sessions throughout the day  (2) very demanding job, such as shoveling coal or working long hours on an assembly line. Generally, this level of activity is very difficult to achieve.  (factor 1.9)

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@HappyAmbler wrote:
I've been googling around, and have seen this question asked by a lot of people in different ways, but they never seem to get a helpful answer...

When I first got my Fitbit almost two years ago, my daily calorie burn goal was set automatically. I assume the number was calculated based on my age, gender, height and weight, as I know a few different people with different goals. Since then, I have lost 15kg in weight, so would expect that my goal should be lower, as I will now be burning less because there is less if me! But the number has never updated, and it would seem that this is not a feature of the current app, which honestly I find a bit strange.

I know the important part if the dashboard is the calories in/ out, as this tells you if you're achieving your desired deficit. And however this is calculated seems to work, as I have lost weight! But it seems to me that since total calorie burn is highlighted as a goal, the number should at least be meaningful - is there a reason this number isn't automatically updated, Fitbit?!

Anyway, given that this is the situation, it would be helpful to know how my original calorie burn goal was calculated. I know I can edit my goal, but it seems a bit pointless without understanding the original calculation, as I would literally be picking a value out if the air. Can anyone help with this?

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[HappyAmbler]

Many thanks @Colinm39 for taking the time to post such a clear and helpful reply!

I'd still be interested to know why fitbit doesn't automaically update this goal... Especially as it's such simple maths! But for now I'm happy with the new goal I set myself usng the BMR calculator.