TDEE vs Fitbess tracker

**Arete** · 07-31-2015, 01:44 PM

It doesn't matter the diet you do it seems to revolve around your TDEE and eating at a deficit or surplus to cut or gain you read. I am trying to loose weight and have read on what a calorie is in terms of carbs, protein or fats. Is a calorie just a calorie is a question and do you just eat less then TDEE and that's that? So this post is to get some input on the use of some technology that many of us use now and that is fitness trackers. You start out the day lets say at 2500 calories so -500 calories (loose weight). So now I'm on track to eat 2000 calories. Through out the day being somewhat active you walk 10,000 steps, work out lifting weights for an hour and the 1/2 hour of cardio. Your new TDEE from your fitness tracker now says you need to eat 3500 calories to still be 500 calories deficient. You started your day and set up your food plan to TDEE so all of a sudden if you use the tracker you need 1000 calories more or you stay were you used the TDEE calculator and eat 2000 calories even though you know your body may go into starvation mode which I see as a truth when I eat that deficient. I see I spelt fitness wrong lol. DOH! What are the thoughts on these fitness trackers and should we eat to them or to the standard TDEE mind set? This may help some people and me included to get calories set right. Thanks.

**PrettyPlease?** · 07-31-2015, 02:07 PM

If you use TDEE and a tracker you are counting your caloric expenditure for physical activity twice. Thus why it is still saying you need to eat 1000 calories more.

Your tracker is accounting for physical activity and your TDEE already accounted for it if factored correctly.

and between the two I would go off the TDEE as it is more accurately based on things like age, gender, height, weight, body fat percentage etc.

**bloodchoke** · 07-31-2015, 02:21 PM

Originally Posted by Arete

I am trying to loose weight and have read on what a calorie is in terms of carbs, protein or fats. Is a calorie just a calorie is a question and do you just eat less then TDEE and that's that?

For lower calorie diets especially, you'll def want to focus on higher protein to protect your existing LBM. But, as far as fat loss goes, I think a calorie is a calorie. Bloodchoke = not at expert, though.

**PrettyPlease?** · 07-31-2015, 02:39 PM

Originally Posted by Arete

I am trying to loose weight and have read on what a calorie is in terms of carbs, protein or fats. Is a calorie just a calorie is a question and do you just eat less then TDEE and that's that? .

Sorry I missed this part. In my opinion the answer is no, a calorie is not just a calorie. That is one of my issues with the IIFYM (If It Fits Your Macros) diet that is trendy right now. For example a from sugar is not the same as a calorie from protein. You have to take into account things like insulin response and the various roles each macronutrient plays in the body such as in the example bloodchoke gave about protein helping to preserve LBM.

**Arete** · 07-31-2015, 03:41 PM

I also tend to believe that a calorie especially when you think about ketosis type weight loss. The thing is so many people on these forums eat more of a typical body building diet consisting of veges, lean meats, healthy carbs and it definitely works for people with more muscle mass.

On the tracker question its that my Fitbit program regularly adjust to 3500 calories instead of 2400 that I would originally done on TDEE. When I am eating more ketogenic and adding fats to actually consume 3000 calories I do loose weight. When I go to the 2400 calories doing same amount of exercise then I stay the same. This isn't meant to be a post about me but more on topic.

So being more then 500-1000 calories deficient is it true that the body may go into self preservation mode and store fat?

**PrettyPlease?** · 07-31-2015, 04:01 PM

Starvation Mode is a myth...There must be some other unaccounted for factors leading to your findings.

**ab037** · 07-31-2015, 04:20 PM

Your metabolism will adapt over time, so if in a large deficit for long periods you will hit a wall where that level of calories will not lose fat anymore ie metabolism slows down. Just happened to me, and am reverse dieting

**PrettyPlease?** · 07-31-2015, 04:59 PM

Your metabolism will slow down in an extreme deficit over time, this is called adaptive thermogenesis; however, it will never slow down to a point where weight loss comes to a stop.

**Arete** · 07-31-2015, 05:11 PM

So in essence the fitness trackers like polar, Fitbit and other smart watch type devices are not really needed or should be followed. Just go with conventional eat less then the TDEE from the known methods for calculating that. Something to keep in mind when spending the next 100$ in the gadget or trying to figure out why you have stalled.

**ab037** · 07-31-2015, 11:28 PM

Originally Posted by PrettyPlease?

Your metabolism will slow down in an extreme deficit over time, this is called adaptive thermogenesis; however, it will never slow down to a point where weight loss comes to a stop.

I had PM'd the OP that exact phrase right after my initial post. But I disagree when you say "it will never slow down to a point where weight loss comes to a stop". Your TDEE is a moving (adaptive) number ie. adaptive thermogenesis. So yes if eating say 2200 calories when your TDEE is 3150 for 2-3 months, your TDEE is going to change and weight loss will stop when the body gets to a point. You would have to reduce calories again (or increase exercise) to create in essence a new deficit.

**PrettyPlease?** · 08-01-2015, 01:46 AM

Originally Posted by ab037

I had PM'd the OP that exact phrase right after my initial post. But I disagree when you say "it will never slow down to a point where weight loss comes to a stop". Your TDEE is a moving (adaptive) number ie. adaptive thermogenesis. So yes if eating say 2200 calories when your TDEE is 3150 for 2-3 months, your TDEE is going to change and weight loss will stop when the body gets to a point. You would have to reduce calories again (or increase exercise) to create in essence a new deficit.

I agree with this. I was just talking more of an extreme deficit. Something that would put someone into "starvation mode" like 900 calories a day. Your TDEE will never drop below that and you will no doubt continue to lose weight if only consuming 900 calories a day even if for an extended period of time. This is evidenced by the Minnesota study and others like it.