The calorie measurements on food packets are pretty innacurate, normally underestimate. The number of calories in food that you can absorb varies person to person based on your gut biome, so something that person A can extract 500 calories from, might only be 250 to person B. Then, if I do exercise over my “Lightly Active” levels (cycle 20 miles to work or go to the gym) I record that as a specific activity on my Garmin watch and it links in so I eat more that day, but end up with a net 1850.īut I also recognise that the Garmin calorie count isn’t hugely accurate, Subtract 500 for my deficit and I get my target of 1850/day. I choose Lightly Active (desk job and some walking to the shops etc) Very Active (heavy exercise 6-7 days / week) = 1.725Įxtremely Active (very heavy exercise, hard labor job, training 2x / day) = 1.9 Moderately Active (moderate exercise 3-5 days / week) = 1.55 Lightly Active (light exercise 1-3 days / week) = 1.375 Sedentary (little to no exercise + work a desk job) = 1.2 TDEE gives you a multiplier based on your activity level: Could be why the last wee bit is the hardest to lose!ġ0 x weight (kg) + 6.25 x height (cm) – 5 x age (years) + 5ġ0 x 79 + (6.25 x 180) – (5 x 40) – 5 = 1710 People often forget that and don’t adjust the calories (and food intake) accordingly. Which means I probably need to recalculate as your BMR drops as your weight drops.

With that set up I lose weight really well – have lost 7kg in the last 6 weeks. I have it set to add specific Garmin activities, but not the daily walking about thing (I do about 15,000 steps a day). Then I muck about with MFP til it is pretty much that number. I subtract 500 from that to give me my daily target calories. That gives you your maintenance calories (i.e. I’ve always found that the MFP targets don’t work that well, so work out my Basal Metabolic Rate then Total Daily Energy Expenditure. I’ve tried it both way, but (for me), linking the Garmin watch in works.

Mfp weight loss