cals in vs. Cals out

[Anne83]

Last night I  came home from a 3 mile run and synced my flex.  It said I was under budget with cals.  When I went to bed my flex said that I was in target.  I showed my husband the "nailed it" sign.  When I woke up this morning and looked back at yesterday it says that I am 194 cals over my budget.  

I am not sure how or why this is,but I have an intense weight loss goal and if this is not accurate then how I am supposed to stay on track?   This is the 5th day that this has happened to me.   Please help!  Not losing weight and really frustrated.  

[Heybales]

Stop looking at that tile which is total based on that point of time you looked at it.

Look at the eating goal, how much eaten out of how big is the goal.

Plan to that one.

And turn off the option in settings for Calorie Estimation, which it sounds like originally Fitbit estimated your day would be higher, but it ended up not being higher, so you actually didn't need to eat that much.

But I'm sure you'll have days to balance that out which go the other direction anyway, so don't stress about it.

You got a deficit anyway to what you burn, you caused fat loss.

[soja4115]

Are you tracking calories in using the food database? I do both and don't rely on fitbit over or underbudget. it does not make sense. I subtract my calories in from calories out and look for a deficit (more calories out that in). I divide my daily ratio by 3500 (calories in 1 lb)--I know there are gender and other differences in this which is a current topic of debate but it is a well founded caloric benchmark for a pound. I track this and calculate a weekly total deficit and that deficit or surplus divided by 3500. That way I can have a more data driven estimate of my weight loss or gain.

[conrad85]

This has happened to me a few times before when I was new to how Fitibt. When you choose a calorie deficit plan it tries to calculate what your calorie budget should be based on what you eat and what you burn. The default setting uses what you commonly burn to estimate around the beginning of your day how many calories you're able to consume if you follow a close exercise routine. This can be helpful for those who dont stray away from what their common goals are but it's not always the best way to calculate your food intake. What I found helpful to me was to have an amount of calories I wanted to consume in a day and work from that.

I know that if I needed to consume 1,600 calories and I have a calorie deficit of 1,000 calories I will then have to burn over 2,600 calories to be faithful to my 1,000 calorie deficit. Also planning your meals and inputting them into the food tracker ahead of time gives you a clear picture of how much you will need to burn to eat your meal plan and still achieve your 1,000 calories. Keep in mind that calories alone won't cut it. How many grams of fat and what kind of fats are you intaking?How many grams of sugar? are you sticking to whole grain or eating white bread and white pasta? How late are you consuming your last meal? these are all very valid questions you need to determine if what you're currently eating is contributing to why you're not losing weight.

Also, don't try to take on more than you can do. 1,000 calorie deficit means you have to burn a whole lot more or eat a whole lot less. Try something that feels natural and not way too complicated, you might just feel frustrated and drop the whole thing. Slow and steady always wins the race 🙂

[soja4115]

I rely on my activity tracker to deliver an estimate of calories burned via steps. I have not set up any plan on fitbit. I use the difference from the fitbit food database foods calorie estimation and calories expended via tracker to arrive at my daily deficit or surplus. For example, if I expend 2200 calories and I take in, according to my food database 2000 calorie I simply compute the difference 2200-2000 = + 200 cal for the day. I divide the 200 bt 3500 = -.06 lbs for the day. I calvulate this cumulatively to give me a weekly summary. I am aware of healthy foods with moderste calories. I dont pay much attention to how many carbs vs fat vs protrin I take in. I roughly estimate that. I monitor my weight monthly and if my current cumulative deficit or overage is resulting in weight gain I tweak my diet accordingly. I do this by taste exchanges as espoused by Platkin because there is mich research indicating that is what drives our appetite and food choice. I do also realize all this is rough estimation. If I bike the tracker is not going to pick that up and I dont takr the time to enter that manually. But so far the slowing  my cognitions (Tversky) enhances my food and exwecise consciousness so eating and exercise dont take on a life of their own.


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