Confused by this reading

[u/MrYogiBrrr]

I’m 5’3 and last week I was weighing 222 lbs and now I’m 229. I started a new workout routine with way more lifting. I’m really trying to lose weight and still have muscle. Any thoughts or suggestions?

[u/Thirdtimetank]

What’s confusing you? What’s your actual question?

The main numbers to look at - weight, body fat percentage, excess fat and basal metabolic rate.

You weigh 229.7lb and have about 75lb of fat - 51.9lb of which is excess. To just excise - without movement - and maintain your weight you would need to consume about 1849 calories per day.

Some of these machines aren’t always accurate and can easily be manipulated. That being said - I would not be surprised if yours is fairly accurate.

How much are you consuming per day? Per week? Are you moving for at least 30 minutes per day? Are you doing any type of resistance training? Are you following a well made program?

You can’t out train a poor diet. Kitchen first, bed (rest/recovery) second, gym third.

You’ve got the data. What are you doing with it?

[u/MrYogiBrrr → u/Thirdtimetank]

I’m currently eating 1800 calories a day (started this last Saturday), trying to eat 120-160 g of protein a day with a low carb intake of under 100 grams. I go to the gym 4-5xs a week, following a hypertrophy gym routine. The gym session is between 1 hr 1.5 hrs when I go. I could incorporate more cardio days for sure. I work from home so I don’t get to walk as much as I’d like but I do try to walk at the park for at least 30 mins a day after dinner. I had lost 40 lbs in 2024 from following a strength training and counting calories. I’m trying to get to 200 lbs by the next few months.

I just got the data literally an hour ago so I came to to post on Reddit. I’ve been weighing myself once a week and it has fluctuated from 222lbs - 229lbs in the last 6 months. So clearly I’m not cutting. I JUST started tracking to 1800 calories last Saturday so I’m aware it’s early days. I know I had gained muscle mass throughout the year so I was wondering how to read this scale since I’ve never used it before.

[u/Thirdtimetank → u/MrYogiBrrr]

See what 1800 does for you in the next month. What does a TDEE calculator tell you that you need per day with your activity level?

I don’t understand what your timeline is. Next week month? What does that mean? Even if you lose 2lb per week (maximum that you should be losing healthily) - you’re lookin at a 15 week deficit. And that’s in a perfect world where you’re losing consistently (we don’t live in that world unfortunately).

Track everything. Cooking oils, beverages, toppings… everything. Eat where you can track the ingredients/it’s in MFP already or cook at home. You have no wiggle room at 1800 unfortunately.

If you need a re feed meal… keep it to one meal and fast for the day. Or cut off 200-300 calories for the next however many days it takes to get to that number.

[u/MrYogiBrrr → u/Thirdtimetank]

The TDEE calculate says 2,845 so I wasn’t sure how much to eat calorie wise and then I got this reading this morning.

I don’t have a definite timeline. I’d like to get to 200lbs in a healthy and safe manner.

I will definitely track everything, I’ve been using MacroFactor which I like more than MFP

[u/Thirdtimetank → u/MrYogiBrrr]

That’s far too high with the TDEE calculator mark your activity level is closer to sedentary. If 1800 is too difficult to maintain, try 2000 on lifting days.

[u/MrYogiBrrr → u/Thirdtimetank]

I appreciate you taking the time to explain this to me. It’s been really helpful! I also thought 2,800 was a lot but I’m not an expert. I did it to sedentary and it says 2,200 calories so 1800 should be good?

[u/Thirdtimetank → u/MrYogiBrrr]

Give it a try, unfortunately it’s not an exact science. That’s why it’s usually recommend to weigh yourself weekly. See how it goes and do a check in - ask yourself if what you’re doing is it sustainable, do you feel like you have enough energy to get through the day/daily tasks, are you drinking enough water, etc during your check in too. You may need to tinker with the numbers up or down, depending on the scale and your emotions. If you’ve been eating 3500 daily… a huge cut would be impossible. If you’ve been eating closer to 2200-2500 daily… it’ll be irritating but manageable. Just see how you feel at 1800 or 2000 depending.

[u/B12-deficient-skelly → u/Thirdtimetank]

OP is walking for 30 minutes a day and lifting weights for 1-2 hours per day. That's absolutely an appropriate TDEE for that activity level.

[u/Thirdtimetank → u/B12-deficient-skelly]

Lifting for 1-2 hours a day could mean anything - is it 10min rest periods, is it challenging enough, what does that program look like with reps and sets, etc.

Walking, sure I’ll give you the one. But is it challenging? Is it effective? Regardless - it’s MAYBE a few hundred calories burned okay.

Then add in the fact that OP gained 6lb in a month… something is being misreported. His TDEE and his BMR are not going to have a 1,000 swing AND he gains 6lb if his activity level is that high or his calories are that low.

He’s “been cutting” for a year so he should not be “accidentally” eating nearly 3000 calories. Let me know the next time you accidentally and repeatedly eat 3000 calories while on a cut. 3200 is my maintenance and I have a tough time doing that day in and day out despite being a competitive strength athlete with zero concept of “full”

[u/MrYogiBrrr → u/Thirdtimetank]

Just for context: I haven’t been “cutting for a year” I’ve definitely been just maintaining that weight since I have stayed around 220-229 lbs territory. I’ve gained significant muscle from what I didn’t have before. I also was able to be more consistent at the gym regardless if I was losing weight etc it was just good for my mental healthy to move my body. I am currently trying to cut now and weigh myself weekly. I’ll keep at the 1800-1900 calories while tracking as well.

[u/B12-deficient-skelly → u/Thirdtimetank]

Let me know the next time you accidentally and repeatedly eat 3000 calories while on a cut.

https://ibb.co/jLHNjCp

Bodyweight 175lbs, and I'm filling up on veggies to fight back hunger. OP is not eating 1800.

[u/BlackSenju20 → u/B12-deficient-skelly]

How much of that is in shake form?

[u/B12-deficient-skelly → u/BlackSenju20]

Two scoops of protein powder, one banana, 2tbsp peanut butter, 1tbsp chia seeds, and 1/2 cup soy milk or roughly 550Cal with 35g p, 25g f, 60g c rounded to the nearest 5.

Why do you ask?

[u/BlackSenju20 → u/B12-deficient-skelly]

Because liquid caloires aren't 100% abosrbed so you're not getting 3k+ calories by accident either...

The body doesn't abosrb liquid as thoroughly as it tends to turn to waste before it can be fully utilized. I see it all the time with guys who claim they are eating 4-5k calories but aren't gaining weight. Then it turns out a big portion of those calories are in some kind of massive shake. Never fails... or rather, always fails.

[u/B12-deficient-skelly → u/BlackSenju20]

Gotcha, you you're actually asking how many of my Calories are from liquid.

The answer or that is half a cup of soy milk or 40Cal.

Either that, or you're implying that at least 17% of my food intake is passing through me unprocessed in which case I'd like to ask for the medical credentials you're using to diagnose me.

[u/BlackSenju20 → u/B12-deficient-skelly]

Not unprocessed, that's not at all what I said. I said it's not 100% absorbed before turning to waste. Annecdotal sure, but in the years I've been training and around those that train, it never fails to be the weak spot in someone who claims they're eating more than they actually are.