Weird title, I know – after all, weight is already just a number. So what do I mean by “weight loss by numbers”? In short, it’s reducing my efforts (eating, exercising, etc.) to data points. This is my latest “scheme” to get on track with losing weight.
The other day I found – by accident – a really useful spreadsheet designed to help you nail down your TDEE (Total Daily Energy Expenditure – the amount of calories you burn per day). It’s the kind of spreadsheet that requires a lot of data – to work well, at the very least, 4-6 weeks’ worth of data. It took me a little bit to figure out what I needed to do to get value out of it, but once I did, I found I really love it.
How it worked for me
For the past several weeks I’ve been working with a max 1555 calories per day, and that was based on some TDEE calculations and MyFitnessPal goals. The idea was to be in a 1000-calorie deficit from my TDEE. Well, this spreadsheet takes into account your weight and calorie intake to calculate your TDEE. This is, I feel, slightly more accurate than the calculators available online. What the sheet is doing is calculating the TDEE based on how calorie intake is affecting your weight the next day.
All that said – what it’s telling me today (at the time of writing, Wednesday) – my TDEE is approximately 2650, which means I need to eat about 1650 calories daily to lose 2 pounds per week. There are some missing days in my data, unfortunately, but this is a very good approximation of where I should be. Since I’ve committed (mentally, at least) to being diligent with logging, I believe I should get even more relevant data as time goes on. I’ll be able to adjust my daily calorie intake more correctly.
So – here’s hoping I can make the right adjustments and get going with my weight loss. I want to get back to where I was 4-5 years ago, and keep going from there. Biggest roadblock to overcome in the coming days: I need to keep logging. That’s really all there is to it.