Calories consumed seems innacurate

[Ciolbawss1]

Im a 5 ft 9. 22 years old male who works out around 4 times a week (otherwise im a full time student sittting at my desk) and weights 153 pound at 18% bodyfat. I have a Versa 3 wich indicates that I burn around 2800 kcal per day. However, this numbers seems high to me.

Considering im trying to lose bodyfat while maintaining muscle mass, im trying to average a 20% deficit (dont want to go under to drastically). Basically, im wondering how much credit i shoud give to this 2800 value.

As a reference, ive been eating around 1600-1700 calories and observing a lose of around 1 pounds a week (some time lower)

[Rich_Laue]

Hi @Ciolbawss1 let's start with an online BMR calculator. Then look at any calculator for estimating calories dieting a run. Fitbit includes the BMR. 

I've also moved your discussion biased question out of hardware support. Into the weight loss discussion board. 

[Heybales]

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@Ciolbawss1 wrote:

Im a 5 ft 9. 22 years old male who works out around 4 times a week (otherwise im a full time student sittting at my desk) and weights 153 pound at 18% bodyfat. I have a Versa 3 wich indicates that I burn around 2800 kcal per day. However, this numbers seems high to me.

Considering im trying to lose bodyfat while maintaining muscle mass, im trying to average a 20% deficit (dont want to go under to drastically). Basically, im wondering how much credit i shoud give to this 2800 value.

As a reference, ive been eating around 1600-1700 calories and observing a lose of around 1 pounds a week (some time lower)

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Curious why that seems high for a daily burn?

I mean, as far as your experience with calorie burns. Most people aren't familiar with calories either burned or eaten.

To you point - you log food from weighing it, and confirm database entry matches?

If really losing about 1 lb a week and assuming that is fat (3500 / 7), that means you have a 500 cal deficit between what you burn and what you eat.

If we assume your food logging is dead on accurate, then you actually burn 2100-2200 on average daily. (food logging probably not that accurate)

Could there be some inaccuracy on the burn side, and your logging of eaten side?

Most assuredly .

So perhaps you are really eating more, and actually burning less - perhaps not really a 600-700 gap of inaccuracy.

Now, depending on what those workouts are, how long, and how the calorie burn is estimated - you may be able to tighten up the burn side to be more accurate. Which is mighty useful as activity levels changes as seasons change.

Depending on how many steps you take - may be able to correct the stride length setting and get accurate distance seen, which is what becomes part of daily activity calorie burn. May not be enough to matter though.

And of course on the food logging side - may easily correct estimates by weighing all food, at least for a short span to see how far off you are.

Or, 500 cal deficit is 20% of a TDEE of 2500.

So depending on where you think the error is, if you think your TDEE is less, then you have more than 20% deficit, if it's higher, then you have less.

Good call trying to be reasonable in desire maintaining muscle mass

If your workouts are strength training - needed.

If you are getting enough protein (0.9g/lb of LBM max beneficial) - needed.

Reasonable deficit is next, at this point with so little to lose - 20% is too much, get down to 250 cal deficit I'd suggest for final few lbs.

You are already in healthy weight range though - recomp may actually be better - eat to maintain weight, get better weight lifting workouts, grow muscle better, use up the fat surplus.

And however accurate logging your food is - TDEE is 2100 to 2200 for that accuracy level.

Get more accurate, it's likely higher. Because most people underestimate food eaten.

Or leave accuracy where it's at knowing it's not a reality number, and just use it.

Keep good track and adjust as needed.

You got this!

[emili]

I used an online calculator using your statistics and this is what it gave back: