Fitbit calories burned question

[startingstrengther]

I have what I hope is a interesting question for myself and others. I weight 101 kilos. I have an app "My Net Diary" which says my maintenance calories are 3100. I am consuming an average of 3423 colories per day and the average ratios of carb/protein/fat percentage wise are 43%/33%/24% OR 361g/281g/81g respectively. My fit bit says my average calories burned are 3709 per day.

So I have a calorific deficit of about 300 per day if the fitbit is correct! Obviously I want this to be about 300g excess to build muscle.

Do you have any experience with fitbit accuracy? ie if it is trustworthy

I am trying to determine if I need to increase my average daily calorie intake to about 4000 (ie 300 more than my average burn)

I keep a detailed spreadsheet on my training days of all this so I can make adjustments etc.

Thanks you for your input

[Robert Santana]

Is your weight changing on those calories? Calorie trackers are very inaccurate when it comes to lifting. Even on a non-lifting day, if the numbers aren't based on the results of a VO2max test then they aren't the most accurate.

[startingstrengther]

It is perhaps too early to tell if my weight is doing

Date Daily Calories Calories expended (Fitbit) Weight Kg
07/09/2020 3331 3798 100.8
09/09/2020 3005 3542 100.8
11/09/2020 3405 3703 100.8
14/09/2020 3457 3680 100.8
16/09/2020 3453 3429 100.8
18/09/2020 3636 3698 100.8
21/09/2020 3258 3846 100.5
23/09/2020 3239 3705 100.1
25/09/2020 3397 3653 100.7
28/09/2020 4008 3630 100.8
30/09/2020 3349 3724 101
02/10/2020 3540 4101 101.2

As you can see I started SS on 7/9/2020 weighing 100.8, now I'm a massive 101 kg. Massive 200 g increase. <insert "Lol" here>

1. But I guess if the calories burned column is rubbish or a wild guess at best the correct approach would be just to monitor these stats over say 3 months and if my weight slowly increases then the colories consumed is probably about right?? If not adjust and see what happens.......

2. Should I be trying to consume say approximately the same amount on non training days as per training days in terms of total colories? Or is the average over the week the important thing?

NB. I always try to have around 350g carb and 250 or so protein every day.

[Robert Santana]

Massive!

I prefer consistent calories and macros day-to-day, with perhaps a protein+dextrose shake on training days. The less variation between the two days the easier it is to stick with and still get the job done.