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Counter-anecdote: I have a smallish build and have well-tuned satiety, but a consistent measured TDEE of 2400~2500 kCal, and would go hungry and waste away at 1.5k.

I agree there’s no substitute for measuring your numbers. But meticulous calorie and weight tracking is probably a big ask for the average person, even though it’s imo absolutely necessary for controlling your weight one way or another.



Spending some months with a TDEE spreadsheet can be helpful but requires logging a lot of CI and weights -- if you go to any online TDEE calc you might overestimate your activity level.

I was surprised that running 6h/week and 15k/steps a day gave me an TDEE activity level at barely above "Light Exercise" and I need about 2460/day.

The "Moderate" activity level is if you actually work construction and haul bricks all day!




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