Real TDEE

[samaritancompass]

What are you using to determine your actual TDEE so you eat the right amount?

I can never seem to get my TDEE right and it makes recomp nigh impossible. That window of being just a few hundred calories below is so easy to overshoot, the best I've been able to do is just go into agressive cuts and try to accept I will get fatter when I want to put muscle back on which is a huge fear. Tried everything from DEXAs to curated meal prep, but staying in that window seems impossible.

 

[Big_Jimmy434]

TDEE is very dynamic and constantly changes. The only accurate way is control calories and examine weight over a period of time. You can't use Day to day measurement because it is pointless due to glycogen, immflamation and water weight noise. It's not impossible, but it does take some trend data to really obtain "the most accurate" TDEE window. It's disciplined tracking and recording and making small adjustments every couple of weeks.

@Meetketchup has a great deal of knowledge and experience with this also and may offer some different insight.

 

[WED]

What are you using to determine your actual TDEE so you eat the right amount?

I've put my entire day and as much detail as possible into OpenAI and let it calculate for me. Types of exercises, intensity, duration, speed, distances, standing at work vs siting, macros. Usually pretty decent output. Then you've got a better "gauge" to go off.

Hit that exactly for 2 weeks and see if your avg weight changes. Adjust after that

 

[Hughmangoes]

I use macrofactor and they have some fancy algorithms to measure it. I remember at some point asking chatgpt to go over the numbers and apparently the math mostly checks out.

Recent drop in expenditure is my weight loss stall due to swelling and fatigue burn out. Increased expenditure once my water weight dropped and I resumed my activity in terms of workouts and steps.