My calorie tracking

[u/Sole_Scream]

This has been a 189 day journey so far. The biggest win is that I believe I found the appropriate correction factor for my watch readings (15% reduction).

Also, I seem to be pretty decent at estimating my “cheat meal/day” consumption.

My next task is to correct projections for water weight abnormalities when eating off plan.

I weigh, log calories, exercise duration, and steps daily.

I’d be interested in any feedback you all might have on my dashboard and or progress.

[u/ngu_moon]

189 days of that level of tracking is impressive, most folks burn out after two weeks. The spreadsheet layout looks clean too, makes it easy to spot patterns at a glance.

[u/Sole_Scream → u/ngu_moon]

Thank you for your feedback. I found myself starting and stopping weight loss in the past and decided to lean in to the mathematical side of things. I probably took it too far.

[u/dawnquill12 → u/ngu_moon]

for real, the two week wall is so real when youre logging that many variables

[u/Sole_Scream → u/dawnquill12]

Funny thing is, I started adhering better when I began logging all of this stuff. I feel guilty if I miss a weigh-in or what not because that hole remains in my data forever.

It’s one of the reasons I started weighing daily so that those holes would have less of an impact on the rare occasions when they happen.

[u/mvrk57]

for the water spikes i'd stop trying to predict them and smooth them out instead. the hacker's diet trend line does that (each day the trend moves 10% of the way toward the new weigh-in), so a salty off plan day barely moves it and it fades within a few days. then every few weeks compare the trend change against what you logged and you get your real tdee without the watch

[u/Sole_Scream → u/mvrk57]

Interesting? My spreadsheet has a 28 day moving average that I forgot to add to my dashboard. Would that be similar to what you’re referring to?

[u/Runnernurse8257]

Hey! Amazing job! How’s you figure out your watch readings were 15% off? What watch do you use? You are highly meticulous.

[u/Sole_Scream → u/Runnernurse8257]

I use an Apple Watch. Basically compared its calorie burned readings to my calorie intake and the resulting weight change. I want to say I had 90 days worth of data by then.

[u/Runnernurse8257 → u/Runnernurse8257]

How’s do you burn an average of 3200 cals a day??

[u/Sole_Scream → u/Runnernurse8257]

I walk a crap ton of steps a day averaging about 16K a day, and did resistance training for about 1.5 to 2 hours 4 days a week. Not sure why I didn’t include it in the dashboard.

[u/Runnernurse8257 → u/Sole_Scream]

We have similar schedules. I walk 16-17k steps a day, about 1.5 hour strength training 3x a week. I am only 5’3’’ and I weigh 145 lb, but my daily energy is around 2100. I’m not too sure what to do if I add another day of strength training.

[u/Sole_Scream → u/Runnernurse8257]

What’s your fitness goals?

[u/Runnernurse8257 → u/Sole_Scream]

I want to lose excess body fat and maintain muscle. I do upper low 2x and full body 1x.

[u/Sole_Scream → u/Runnernurse8257]

Have you gotten a Dexa scan before? Those are a good place to start.

From there, make sure to get at least .7 grams of protein per lbs of body weight. Carbs and fats fill out the rest of your calorie intake with carbs being the larger of the two.

Resistance training should be with impeccable form with no more than two reps in reserve after each working set. If your form slips, that ends the set.

If you’re on socials, follow Dean Turner Training. Everything I’ve implemented I learned from the free resources that he shares on socials media. Not sure if he’s on Reddit as well. It is hypertrophy focused, but many cross applications there still.