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Hi MCS,

You are not alone my friend.  I'm 59 y/o, 5' 11" and currently 202#'s and I would like to get down to 185.  Cronometer has my BMR pegged at 1754.  I started dieting a month ago and have been consuming 1250kcals/day.  I lost 5 pounds so far (from 207 to 202) all in the first week.  I'm pretty sure that's due to the whoosh effect of low carb.  My Fitbit say's I've averaged just over 2500 total kcals burned per day.  I weight lift 3 days/week and recently added 30 minutes of cardio after lifting sessions.  I do think the Fitbit wildly overstates calories burned during exercise.  I'm frustrated as hell too.  On 1250 Kcals I can feel my energy level decline and it has had some impact on my lifting so I'm increasing cals up to 1750 to see how that goes.

This may be interesting to you.  Are you familiar with VO2max?  It's measured in the lab and typically useful for endurance athletes.  As part of this test they also measure your fax oxidation rate with respect to exercise intensity.  The max rate of fat oxidation is called FatMax.  A highly trained athlete will have rates of fat oxidation from .2g/min to .75g/min (typical).  So 460 grams per pound means to burn that pound of fat will take 615 to 2300 minutes!  I don't know if this is true but I do know it's relatively easy to lose weight but really hard to burn fat!

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