Weight Maintenance Calorie Calculation Seems Too High? Topic

Jazee 12/07/12
I have been using the program for about 20 days now and both my weight and body fat % readings have not changed despite eating less than the calorie targets for losing 1.5 lbs/week. (Body fat according to multiple measurements at different times of day on my scale - which I consider just a general estimate with a +/- 1-2% error) I have

I know there are several possible reasons:

1) Under counting my calories. I've been very diligent about entering accurate amounts for EVERYTHING I eat though.

2) Over counting my exercise calories. The program has been giving me numbers that are about 20% below what the readout on my elliptical trainer reads and I did calorie calculations based on my average heart rate, age and weight and MyNetDiary pretty much matches those.

3) I've gained muscle, but this would mean my body fat % should be coming down if my weight has stayed the same. But based on multiple readings on multiple days and different times of day, my *average* fat % reading on my scale has not changed.

4) The weight maintenance calorie calculation is too high.

I believe (4) is the most likely cause. Here's my stats:

Male
Height: 5' 11"
Weight: 184 lbs
Age: 44

For My NetDiary the Weight Maintenance Calories are as follows:

Sedentary: 2554
Low Active: 2822

This is suppose to be using the Food and Nutrition Board of the Institute of Medicine of the National Academies formula.

However, I've used several other calculators on the Internet that all give lower numbers. For example, one that uses Harris-Benedict Equation (http://www.acaloriecounter.com/diet/calorie-maintenance-calculator-daily-calorie-requirements/)

With the same stats, this calculator give me:

Sedentary: 2,178 calories
Light Active: 2,495

I missed a couple days recording but on average I've had a NET calorie intake somewhere close to 2100(after factoring in exercise) per day. I believe, conservatively, my lifestyle is probably halfway in between sedentary and the recommended light active setting. This would be around 2650-2700 weight maintenance calories according to MyNetDiary, and about 2,300 according to the Harris-Benedict Equation. If I used the latter number, then my net intake has only been around a 200 calorie deficit per day, less than 0.5 lbs per week.

I'd say 200 calories is probably the 'fudge' factor that is about the margin of error for food and exercise calorie estimates for me. Assuming the fat % measured by the scale is not accurate, and that I may have built some muscle, then based on the Harris Benedict calculation of 2,300, I indeed should not have lost any if maybe a little weight.

Based on MyNetDiary's calculation though I should been had an average daily deficit of around 500-600 calories losing close to a pound a week or close to three pounds. Or even at least probably a pound if I was building a half pound of muscle a week. (I wasn't doing any major weight lifting though.)

So I think the weight maintenance calculation being used may be a bit high. In order to compensate, I've set the lifestyle to sedentary even though in reality I'm probably closer to low active.

Has anyone else suspected the same? Or could there be some other more likely explanation?

Dietitian 12/08/12 replied to Jazee
Hi Jazee, This article on our main website might clear up how the values are calculated: http://www.mynetdiary.com/customizing-calorie-goals.html

1. MND uses Institute of Medicine's DRI equations for total energy expenditure estimates. Important to understand and use activity levels correctly. If you log exercise daily, then only use activity level to account for activities of daily living, which already includes walking up to about a mile. If you do not log exercise, then you can include it in the activity level, but the level must reflect the average daily experience - not just what happens 3 days/wk or 5 days/wk etc. Most folks overestimate activity levels - see Account or settings for descriptions of each level.

2. If based on your weight and logging data, you still feel that the DRIs overestimate your calories, then use a customized caloric goal (Plan tab on web or in My Plan in apps). Some people tell me they use the BMR estimate for their caloric goal to ensure weight loss. MND uses the Mifflin-St.Jeor equation for the BMR - a very reliable and accurate equation with low error in populations who are heavier.

Let me know how it goes.

Best,
Kathy Isacks, MPS, RD, CDE

Jazee 12/11/12
Thanks for the info. Yes, I already followed your advice previously and just changed from light active to sedentary in order to error on the side of underestimating calorie requirements and then just log any exercise I do above and beyond my normal daily activity. I think it should work out better.

Jazee 07/19/13
Even setting it to sedentary I believe renders about 10% too high of a calculation. This is based on comparing to 4 different models. Two of which take Lean Body Mass into account which increase accuracy for most people. MyNetDiary is higher than the higest of the 4 models. You can see for yourself here:

http://scoobysworkshop.com/accurate-calorie-calculator/

I still strongly recommend changing the calculation because most people are using this type of app to lose (fat) weight. If anything you want to error on the side of being a little too low. Otherwise if people are using the app with these inflated numbers, they are not going to be very happy with the speed of their progress.

Jazee 07/19/13
I'll go ahead and post actual numbers.

Age: 44
Height: 5'-11"
Weight: 175
Body Fat Percentage: 17%
Activity level: Lowest (sedentary, desk job with little exercise)

Here's the results for TDEE:

MyNetDiary: 2,469 calories
Harris-Benedict: 2,108
Mifflin-St. Jeor: 2,051
Catch-McArdle: 2,154 (probably most accurate for my body comp)
Cunningham: 2,342

Another thing I wonder about the app is, if it allows you to log exercise and factories the calories burned for exercise, then what would be the point of specify any activity level other than sedentary if you are logging exercise? Seems you should only use anything other than sedentary if you don't want to just estimate your weekly exercise and not log it.

Dietitian 07/20/13 replied to Jazee
Hi Jazee, yes, the IOM's DRI equations calculate a higher TEE than those equations that you list.

MND's BMR calculation uses the Mifflin-St.Jeor. Great for a reality check and a bottom calories level guideline. But for the TEE, MND went with the IOM/DRIs. Although higher estimates, they still offer good validity with overweight populations. I was a bit uncomfortable recommending that MND switch to Mifflin-St.Jeor with activity factors for TEE since they don't seem to have extensive validity testing. Perhaps I am wrong.

Also, MyNetDiary is used for those trying to lose weight, gain weight, and maintain weight. So we have a large and diverse population. Right now, I am struggling with a lot of teens using MyNetDiary to lose weight unnecessarily, so the calories target for them would go even lower if we used a different equation.

And most people do not know their body comp or they only have access to body fat testing that is not reliable or accurate.

Overall activity factor
Part of the flexibility of MND is that folks can choose an overall activity level and NOT log exercise. This would be the method least likely to overestimate calories if folks used the appropriate activity level (typically much lower than they think) and were consistent about their exercise patterns.
Or, use sedentary and log exercise (most common).
Or, with those with very manual jobs, use an overall activity level higher than sedentary AND log exercise above and beyond that activity level.

But having said all of that, I do agree that the IOM/DRI are a bit on the high side for folks trying to lose weight. Creating a calories deficit will cause weight loss, but folks might discover if they track over time that their true maintenance calories might be 100-200 calories more or less than estimated.

Thanks for your note.

Best,
Kathy Isacks, MPS, RD, CDE

U5776658 10/04/20
I totally agree with everyone here. I am normally fit/active. I hurt my foot and have been using the app to maintain weight, but still ballooned up in about two weeks. Well no wonder, the recommended weight maintenance is 2,035 whereas all other online calculators quote around 1,650 calories a day. I am definitely feeling that extra two pounds I gained. Will be fasting/starving myself next week to drop it. All my hard work from past two years down the shitter.

Dietician 10/04/20 replied to U5776658
Hi U5776658- Sorry to hear you have experienced some weight gain. Injuries are hard enough and gaining weight when you aren't able to be active is so frustrating!
Here is some information you might find helpful to see how MyNetDiary computes the weight maintenance calories for the app. https://www.mynetdiary.com/planning_weight_and_calories.html
The calculations are grounded in science, however every body, metabolism is different. If you know what works for your body (which it sounds like you do) then go with your calculations. FYI- We (Dietitians) suggest that folks strive not to go below 1200 calories/day and 60g of protein. It is difficult to meet micronutrient needs and maintain muscle mass if you go lower than 1200- so 1650 should work well. Hang in there! Joanna (MyNetDiary Dietitian)

Maximebouchard510 10/12/20
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Lawcher 11/10/20
I was t losing weight on 1300 calories and exercising loads at 156lbs 5 ft 2 female aged 50 a personal trainer upped them to 1665 and my food palm was higher in protein no snacks and clean eating. I lost 18lbs then in 9 weeks after 3 month plateuae

It can be what we eat even if we stick to our allowance carbs really do effect weight

Under eating your body will hold the fat to

It’s more complicated than we realise I lost 100lbs and it’s all a fight eso at my age as menopause

Weight Maintenance Calorie Calculation Seems Too High?