Gonna Stop Logging Exercise
Equus5374
Posts: 462 Member
I know I've seen similar posts from others, but I'm going to stop logging my exercise calories on MFP. I just think the counts are outrageous and fool me into thinking I can eat more. While I've been trying just to eat back 50-75% of what it says, I still think this may be fooling me. I do believe in eating back exercise calories (heck, I have to...my body will let me know if I'm eating too little). Is there an effective way to generalize how much to eat back? I am a distance runner and alternate short runs, track workouts, tempo runs, long runs with a couple cross-training days like swimming/biking; I also do some lifting, but not terribly heavy because I can't afford the longer recovery periods (I do take rest days, FYI).
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You could use a TDEE calculator to figure out your estimated TDEE and then eat at a deficit from that number. It will having you eating the same number of calories everyday, but you won't have to worry about trying to figure out how much you burned during your workouts.0
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I have done that; that's what I base my caloric intake off of. I guess I should just make it simple and know that on my long runs (10-plus miles) I should eat a bit more than on my short runs/cross-training days.0
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you realize you can change the calorie counts when you log your exercise...right? And if you don't log them how do you know how much to eat back? If one run is 456 calories and you change it to 225 at least then you have an idea...
As for your body letting you know yup it sure will potentially mid run when all of the sudden you are weak and can't finish it....
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To estimate calorie burns from running multiply your weight in lbs x .63 per mile run. (RunnersWorld formula) this will give you a pretty reasonable net calorie expenditure.
If you really want to have some fun (and like gadgets) something like a Garmin 910 might be useful. It`s multi-sport (run, bike, swim - designed with triathletes in mind) and has a pretty reliable algorithm for estimating caloric expenditures plus it give you the ability to track other metrics (heart rate, distance, elevation and, if you`re really geeky like me cadence)0 -
You can also adjust the 'calories burned' when you log your exercise.
I have been using the TDEE method, but I do like to log my exercise to maintain the history, but I when I adjust the time, I also just adjust the calories to '1'.
Obviously there is nothing preventing you from halving it or entering your HRM numbers.0 -
Yeah, I never actually logged my exercise here. I went the TDEE route right from the start.0
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I do the same and just go by the estimation from the Fitbit. I used to correct based on activity - elliptical, run, bike, etc. but now just use that - getting more into maintenance than loss mode. Still have ~20lb I'd like to lose, but it'll happen. More focusing on strength and endurance at this point.
I use a Polar H7 to track long cardio sessions and like it - not so much for the calorie estimation, but to track cardio improvement and when I should take a rest day.0 -
BrianSharpe wrote: »To estimate calorie burns from running multiply your weight in lbs x .63 per mile run. (RunnersWorld formula) this will give you a pretty reasonable net calorie expenditure.
If you really want to have some fun (and like gadgets) something like a Garmin 910 might be useful. It`s multi-sport (run, bike, swim - designed with triathletes in mind) and has a pretty reliable algorithm for estimating caloric expenditures plus it give you the ability to track other metrics (heart rate, distance, elevation and, if you`re really geeky like me cadence)
Awesome sauce, thanks for the tips! I have a Garmin but it's one of the first models; I'll look into the 910! Much appreciated!!0 -
I know I've seen similar posts from others, but I'm going to stop logging my exercise calories on MFP. I just think the counts are outrageous and fool me into thinking I can eat more. While I've been trying just to eat back 50-75% of what it says, I still think this may be fooling me. I do believe in eating back exercise calories (heck, I have to...my body will let me know if I'm eating too little). Is there an effective way to generalize how much to eat back? I am a distance runner and alternate short runs, track workouts, tempo runs, long runs with a couple cross-training days like swimming/biking; I also do some lifting, but not terribly heavy because I can't afford the longer recovery periods (I do take rest days, FYI).
Do what you feel is best, but make sure you're adequately fuelling your body.
I'll be honest, I have found MFPs running calories pretty spot on - I lose/maintain eating 100% of them back.0 -
I have done that; that's what I base my caloric intake off of. I guess I should just make it simple and know that on my long runs (10-plus miles) I should eat a bit more than on my short runs/cross-training days.
Do you mean you already use TDEE to come up with your calorie target? If so, you shouldn't actually be eating back *any* exercise calories, because they're included up front.0 -
futuremanda wrote: »I have done that; that's what I base my caloric intake off of. I guess I should just make it simple and know that on my long runs (10-plus miles) I should eat a bit more than on my short runs/cross-training days.
Do you mean you already use TDEE to come up with your calorie target? If so, you shouldn't actually be eating back *any* exercise calories, because they're included up front.
So does TDEE work more on a weekly basis? I get that it gives you your daily calorie target, but what about the fact that I alternate hard and easy workout days, as well as the rest days? Is it kind-of an "all works out in the end" type of thing. I'm still learning...go easy.0 -
futuremanda wrote: »I have done that; that's what I base my caloric intake off of. I guess I should just make it simple and know that on my long runs (10-plus miles) I should eat a bit more than on my short runs/cross-training days.
Do you mean you already use TDEE to come up with your calorie target? If so, you shouldn't actually be eating back *any* exercise calories, because they're included up front.
So does TDEE work more on a weekly basis? I get that it gives you your daily calorie target, but what about the fact that I alternate hard and easy workout days, as well as the rest days? Is it kind-of an "all works out in the end" type of thing. I'm still learning...go easy.
If you use a TDEE calculator, it takes all your information into account (including your weekly activity) and comes up with an average calorie target that would be your maintenance. Then you eat less than that by a set percentage or amount (say, 20% or 500).
If you have a device, like Fitbit, you can take your actual TDEEs (which do vary day by day) and average them yourself to get an average calorie target that would be your maintenance. Then you'd eat less than that by a set percentage or amount.
The idea is to flatten your calorie target so it's the same every day, and to not have to bother estimating burns. It's simple, and means you're not eating way less on some days, or trying to skip rest days because you're hungry, that sort of thing.
So say you burn 1500 calories via exercise in a week. It doesn't matter which days this is split onto -- you (or the calculator) spreads them over 7. So 1500/7 = 214. So if your NEAT maintenance (BMR + lifestyle) were say 2000, your TDEE would be estimated at 2214. Then you subtract from that based on your weight loss goals and what you feel good about doing.
Hopefully that makes sense!0 -
futuremanda wrote: »I have done that; that's what I base my caloric intake off of. I guess I should just make it simple and know that on my long runs (10-plus miles) I should eat a bit more than on my short runs/cross-training days.
Do you mean you already use TDEE to come up with your calorie target? If so, you shouldn't actually be eating back *any* exercise calories, because they're included up front.
So does TDEE work more on a weekly basis? I get that it gives you your daily calorie target, but what about the fact that I alternate hard and easy workout days, as well as the rest days? Is it kind-of an "all works out in the end" type of thing. I'm still learning...go easy.
Yes, typically TDEE takes it all into account, as long as you input the correct exercise estimation.
Don't eat back any calories from exercise. (that's why I log '1')0 -
Ahhh, it's all starting to make sense! Yes, the TDEE method sounds much less complicated. I'm a KISS kind of a person! Thank you!!0
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What is TDEE? I have a fitbit flex, but I just use it to track my walks and my sleeping patterns (IF I remember to sync it first).0
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MFP gives you a calorie estimation to eat which does not include exercise.
i.e. you tell it how much of a deficit you want, it figures out what calories you want to eat, but based on your typical activity which does not include exercise. (i.e. desk job, on feet all day, etc).
The MFP number expects you to input your exercise and then gives you more calories based on exercise.
Some people don't like this, because they are hungrier the day after they lift, for example. TDEE takes into account your typical exercise for the week, (i.e. run 3 days, lift 3 days, etc) and then spreads the calorie counts evenly throughout the week. You wouldn't eat any extra calories for exercise, because it is already factored in.
Both should get you to the same place, its just preference.
Do you like to eat the same amount every day? or Is your exercise routine too sporadic for you to assume that you will do it every week?0 -
My exercise routine is pretty stable week-to-week; the only changes may be increases in mileage (or decreases in tapers) as race day approaches. I'd much prefer to eat the same amount every day.0
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flamingblades wrote: »What is TDEE? I have a fitbit flex, but I just use it to track my walks and my sleeping patterns (IF I remember to sync it first).
TDEE stands for Total Daily Energy Expenditure. It's the grand caloric total your body needs daily, factoring in your daily activity (and now I know that includes your exercise!) and what your body burns just being alive. You can find various TDEE calculators on the net.0 -
What I've been doing is if the machine says I burned 450 calories, I cut that down to 400--then try not to eat all those back. I also don't log my strength training or pedometer miles and it seems to work out.0
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