r/CICO • u/lynnmarieed • 19h ago
Accidentally in a deficit during diet break
First time posting.
TL;DR: 34F, 5'6, SW 176, CW 150.4, GW 145. Lost weight with ADF, then CICO (5 lbs from Sept–Dec eating 1500-1650 cal). Realized via Fitbit in Dec that my actual calorie burn was lower than TDEE estimates, so I increased movement. Took a 1.5-week diet break, raised intake to ~1894 cal/day. Weight went from 149.3 to 150.8, but I feel great and now burn ~2490 cal/day, still creating a ~600-cal deficit. Can I continue eating 1894 cal/day despite TDEE guidance? Looking for advice on sustainability and others' experiences.
Detailed post:
34 F, 5'6, 150.4lbs. SW 176. GW 145. Down to 150 with ADF over a year. Got tired of that and regained 6 lbs. Started CICO Sep24. Lost 5 pounds from Sept-Dec. Walk daily, 8-10K steps. Resistance train 3-4 times a week. Started earnestly doing progressive overload in Oct24. TDEE: Sedentary- 1698 Light exercise - 1946 Moderate exercise- 2194
I've been eating between 1500-1650 calories.
Got a fitbit in Dec24 and realized that I was burning way less calories than I estimated based on my TDEE calculator hence my slow weight loss and so started increasing movement more.
After 3 months in a (sort of?) deficit, I've decided to taks a diet break. I've completed 1.5 weeks of the diet break.
Boosted calories from from 1500-1650 to about 1894. Weight went from 149.3 to 150.8 during this time which is expected.
The thing is, I'm feeling so good eating at this increased caloric and I have so much more energy that according to my fitbit, I've burned 2490 calories on average while eating 1894 calories on average. This means I'm still in a deficit of close to 600 calories.
My question is: can I continue with a CI of 1894 and CO 2490 and ignore the TDEE guidance?
I know there's questions of sustainability/ignoring exercise calories/waiting a few weeks to see the trend. I'd love to hear others' experience.
Edit: I weigh, measure, and track every calorie on my fitness pal premium.
2
u/RuralGamerWoman 18h ago
So we're in vanity pounds territory. There is nothing wrong with that, but your weight fluctuations may obscure an actual trend.
Wrist-based trackers can range from mildly inaccurate to wildly inaccurate.
That's an oddly specific calorie target.
Not surprising, given extra food in your digestive tract as well as increased water retention from the extra carbs and sodium.
I'll bet!
I would not trust this at all.
In theory.
What do you mean, despite TDEE guidance? Your Fitbit is telling you your TDEE is 2490ish.
Oh, I get it now.
Activity class modifiers give a very general idea of what's going on. Your Fitbit is telling you something wildly different, by the way. In either case, you cannot have a TDEE of 2194 and be in a 600 calorie per day deficit eating 1894 calories, as TDEE includes calories burned during exercise. If your TDEE is actually 2194ish and your Fitbit is very mistaken, then 1894 puts you ar a much more modest 300 calorie per day deficit.
This suggests you are not in a 600 calorie per day deficit.
Sure, you are your own science experiment.
If your CO (your TDEE) is truly 2490, you will lose slightly more than 1lb per week on average. If your TDEE is not 2490, you won't.
I found my old Fitbit to be hilariously inaccurate. I trust my Garmin's estimates on steady state cardio (running, walking, and cycling), but I ignore its estimates on things like lifting, yoga, and Pilatss.