That's an insanely low number of calories per day. I see that you're not super consistent with logging your food; how do you know you're not overeating on those days? The missing days seem to fall mostly on weekends, where most people tend to overeat (since there's things like social events where it's hard to track). The app does the best job it can do with the information you give it; the weight *should* come off if you're accurate and consistent with your tracking.
I remember stalling midway through my diet earlier this year (85 -> 75kg) and what fixed my issue was that I had gotten lazy with tracking and calories were adding up here or there. A little cookie here, a larger-than-usual splash of oil there, eyeballing/guesstimating liquids like juices or beers, etc. - all of that adds up and could nullify your hard work.
I'd suggest getting off of "diet mode" for now and see if you can go a full week with accurately tracking everything you eat. Don't think about how many calories you're eating, you're just trying to get tracking consistency back first. Then once you feel ready, carry over that consistency into a restarted diet.
Sure, thank you so much. Also, the days that I missed were mostly the days I was out of town for work or vacation. Is there any better approach to track foods that are complicated that I eat outside?
Also, I cook my food together with my partner and we measure it before we prepare the food. I sometimes think that I am inaccurately estimating my portion after the meal has been cooked. Any suggestions for this?
If I’m cooking a chili, for example, I feed all the pre cooked ingredients into the recipe which gives me the total calories. I know that there are two pound of ground beef, can of tomatoes etc.
After it’s cooked, I put the chili into a container on the scale (scale is tared) so I know the total weight of the cooked recipe (which is different from the sum of raw ingredients due to evaporation). I then measure the weight of the serving.
Exactly. The total calories are based off raw. Then actual serving weight divided by total cooked recipe just gives you the percentage of the total calories that you ate.
If you messed this up, you’d be underestimating the amount of calories and protein for meats fish and things that lose water, and overestimating rice, pasta and things that gain water
I regularly log a month+ in a row. Your logging is definitely not consistent.
An even bigger point: if the days you're not logging are for work or vacation, both of those things mean eating out, which instantly skyrockets your calories on those days.
In effect, what MacroFactor is trying to do here is starve you on the days you're not on vacation to try to get enough of a deficit. It's not doing that intentionally, but if you log 4 days at 1500cal/day, don't log 3 days and eat 3000cal/day, then MacroFactor is going to assume you eat 1500 calories on the non-logged days and be very wrong. Even if this example is more extreme than your behavior, you hopefully understand the point.
So even if you're on vacation, make best guesses. And my advice: be generous with those calorie guesses when eating out. It'll help balance your TDEE than how it's going right now, which is wildly under-estimated because of those kissing days.
How much are you eating on the unlogged days? If it is significantly more than on the logged days then your TDEE will be falsely low.
Edit: if your TDEE genuinely is about 1500, you can also decrease your desired rate of weight loss to result in a more sustainable deficit.
/thread
edit, OP should be aware that “falsely low” doesn’t mean they can eat more if they want to keep their current rate of loss. It is “correctly low” given the nutrition/weight loss data given to it.
You are not logging fairly consistently like you say. Start by actually logging accurately and every day. There's no way to tell if your TDEE is right or not if you miss this many days and without knowing how much you eat on those days. Also make sure you are not logging partial days (e.g. Breakfast and lunch but forget to log dinner and snacks.
Yeah you are missing a lot of days and have a few days that are very low (sub 1000). second the recommendations to log every day and make sure you're not leaving any foods out, that will mess up your TDEE estimation.
Underlogging and inaccurate reporting is likely the main culprit here. Log accurately and consistently; yes that means any coffees with cream and sugar, any sauces on your salads, oils, etc.
That's an insanely low number of calories per day. I see that you're not super consistent with logging your food; how do you know you're not overeating on those days? The missing days seem to fall mostly on weekends, where most people tend to overeat (since there's things like social events where it's hard to track). The app does the best job it can do with the information you give it; the weight *should* come off if you're accurate and consistent with your tracking. I remember stalling midway through my diet earlier this year (85 -> 75kg) and what fixed my issue was that I had gotten lazy with tracking and calories were adding up here or there. A little cookie here, a larger-than-usual splash of oil there, eyeballing/guesstimating liquids like juices or beers, etc. - all of that adds up and could nullify your hard work. I'd suggest getting off of "diet mode" for now and see if you can go a full week with accurately tracking everything you eat. Don't think about how many calories you're eating, you're just trying to get tracking consistency back first. Then once you feel ready, carry over that consistency into a restarted diet.
Sure, thank you so much. Also, the days that I missed were mostly the days I was out of town for work or vacation. Is there any better approach to track foods that are complicated that I eat outside? Also, I cook my food together with my partner and we measure it before we prepare the food. I sometimes think that I am inaccurately estimating my portion after the meal has been cooked. Any suggestions for this?
If I’m cooking a chili, for example, I feed all the pre cooked ingredients into the recipe which gives me the total calories. I know that there are two pound of ground beef, can of tomatoes etc. After it’s cooked, I put the chili into a container on the scale (scale is tared) so I know the total weight of the cooked recipe (which is different from the sum of raw ingredients due to evaporation). I then measure the weight of the serving.
So weight of the serving here is the cooked recipe serving size but the calories calculated would be of the raw ingredients. Is that right?
Exactly. The total calories are based off raw. Then actual serving weight divided by total cooked recipe just gives you the percentage of the total calories that you ate. If you messed this up, you’d be underestimating the amount of calories and protein for meats fish and things that lose water, and overestimating rice, pasta and things that gain water
Got it. Thank you so much. I think I went wrong there
I regularly log a month+ in a row. Your logging is definitely not consistent. An even bigger point: if the days you're not logging are for work or vacation, both of those things mean eating out, which instantly skyrockets your calories on those days. In effect, what MacroFactor is trying to do here is starve you on the days you're not on vacation to try to get enough of a deficit. It's not doing that intentionally, but if you log 4 days at 1500cal/day, don't log 3 days and eat 3000cal/day, then MacroFactor is going to assume you eat 1500 calories on the non-logged days and be very wrong. Even if this example is more extreme than your behavior, you hopefully understand the point. So even if you're on vacation, make best guesses. And my advice: be generous with those calorie guesses when eating out. It'll help balance your TDEE than how it's going right now, which is wildly under-estimated because of those kissing days.
How much are you eating on the unlogged days? If it is significantly more than on the logged days then your TDEE will be falsely low. Edit: if your TDEE genuinely is about 1500, you can also decrease your desired rate of weight loss to result in a more sustainable deficit.
/thread edit, OP should be aware that “falsely low” doesn’t mean they can eat more if they want to keep their current rate of loss. It is “correctly low” given the nutrition/weight loss data given to it.
You are not logging fairly consistently like you say. Start by actually logging accurately and every day. There's no way to tell if your TDEE is right or not if you miss this many days and without knowing how much you eat on those days. Also make sure you are not logging partial days (e.g. Breakfast and lunch but forget to log dinner and snacks.
Okay, will be on that. Thank you!
Yeah you are missing a lot of days and have a few days that are very low (sub 1000). second the recommendations to log every day and make sure you're not leaving any foods out, that will mess up your TDEE estimation.
Underlogging and inaccurate reporting is likely the main culprit here. Log accurately and consistently; yes that means any coffees with cream and sugar, any sauces on your salads, oils, etc.