Exercise calories

TxTiffani

So, I've read that MFP overestimates calories from exercise. It does in fact show about 100 cal more for the 60 min than my exercise bike shows. So my question is do you think my exercise bike is accurate? Or should I log just a portion of the calories my bike shows were burned? I'm 33, 5'1, about 30lbs to lose.

malibu927

Log 50% of the lower number to be safe

cathipa

Or just don't log the calories at all. I log my activity, but only count 1 calorie because MFP won't allow for 0.

TxTiffani

cathipa wrote: »

Or just don't log the calories at all. I log my activity, but only count 1 calorie because MFP won't allow for 0.

Even if I'm eating 1200 cals/day? I'm super short so I'm following the 1200/day, but I've seen a lot of ppl say that if you're eating that low you should be eating back exercise calories

SezxyStef

tiffanifair wrote: »

cathipa wrote: »

Or just don't log the calories at all. I log my activity, but only count 1 calorie because MFP won't allow for 0.

Even if I'm eating 1200 cals/day? I'm super short so I'm following the 1200/day, but I've seen a lot of ppl say that if you're eating that low you should be eating back exercise calories

If you are eating 1800 a day you should be eating back at least some of your exercise calories.

I equate it to a car...you fill the tank, run it down to 1/4 tank...are you going to drive it back the same route before putting gas in it? no you will end up on empty...you have to put at least 1/2 tank in to get back.

The suggestion always is 50-75% of the exercise calories from MFP or machines (they are over to by appx 25-75%) and if you are losing great, if losing too fast eat 75% of them, if not losing fast enough check logging.

TavistockToad

malibu927 wrote: »

Log 50% of the lower number to be safe

This

cathipa

tiffanifair wrote: »

cathipa wrote: »

Or just don't log the calories at all. I log my activity, but only count 1 calorie because MFP won't allow for 0.

Even if I'm eating 1200 cals/day? I'm super short so I'm following the 1200/day, but I've seen a lot of ppl say that if you're eating that low you should be eating back exercise calories

I have my calories set so I take into consideration my activity and duration for the week. Chances are if you are at 1200 cal a day you chose 2 pound per week loss? This may be why it is so low. I agree you don't want to eat less than 1200 calories a day, but you also don't want to eat back your exercise calories (not truly knowing what they are) therefore keeping yourself in maintenance and slowing/halting your weight loss.

TxTiffani

I only chose 1 lb/week. I work a mostly desk job so I chose sedentary. Do u think because I'm riding my exercise bike 60min/day I should choose lightly active? I just know short girls have a smaller bmr & tdee so it's harder to have a good deficit and lose easily. I'm still pretty new to CICO so I appreciate all the tips:)

SezxyStef

cathipa wrote: »

tiffanifair wrote: »

cathipa wrote: »

Or just don't log the calories at all. I log my activity, but only count 1 calorie because MFP won't allow for 0.

Even if I'm eating 1200 cals/day? I'm super short so I'm following the 1200/day, but I've seen a lot of ppl say that if you're eating that low you should be eating back exercise calories

I have my calories set so I take into consideration my activity and duration for the week. Chances are if you are at 1200 cal a day you chose 2 pound per week loss? This may be why it is so low. I agree you don't want to eat less than 1200 calories a day, but you also don't want to eat back your exercise calories (not truly knowing what they are) therefore keeping yourself in maintenance and slowing/halting your weight loss.

you are doing TDEE not everyone does.

Some choose 1200 as default and those people need to eat back exercise calories or at least some of them.

I am at 1500 and eat all mine back (mind you I have a tracker outside of MFP) but even when I didn't and was doing NEAT I ate back 75% and still lost 1lb a week.

sijomial

tiffanifair wrote: »

So my question is do you think my exercise bike is accurate? Or should I log just a portion of the calories my bike shows were burned?

You haven't told us anything about the bike or what speed you did or what calories it estimated...... So no can't tell you anything about the accuracy as it could be anywhere from very accurate (one I use is calibrated to +/- 2%) to over generous to under counting.

But accuracy isn't actually required - just consistency and adjusting your calorie balanced based on actual weight loss over an extended period.

Exercise isn't part of your activity setting, that's lifestyle and job.
That's why exercise is supposed to be logged and you get an allowance for that exercise.

TxTiffani

sijomial wrote: »

tiffanifair wrote: »

So my question is do you think my exercise bike is accurate? Or should I log just a portion of the calories my bike shows were burned?

You haven't told us anything about the bike or what speed you did or what calories it estimated...... So no can't tell you anything about the accuracy as it could be anywhere from very accurate (one I use is calibrated to +/- 2%) to over generous to under counting.

But accuracy isn't actually required - just consistency and adjusting your calorie balanced based on actual weight loss over an extended period.

Exercise isn't part of your activity setting, that's lifestyle and job.
That's why exercise is supposed to be logged and you get an allowance for that exercise.

It's a Weslo pro. I am riding at 15 mph for the hour. I'm not upping the resistance yet, but plan to up the resistance by 1 each week probably. It said I burned 275 for the hour. Today I went 15.2 miles in 60 min.
If I choose sedentary to lose 1 lb/week I get 1200 cal. If I choose lightly active I get 1310 cal. I am at my desk most of the day. Should I keep it sedentary?

sijomial

275 cals for an hour is a very low number - would suggest logging the whole amount.
Do start adding some resistance though, makes it a far more effective workout.

If you are truly sedentary ("seated") for the vast proportion of your day (desk at work, sofa in the evening...) then that's your activity setting. But if you walk about, chase children (or partners!), potter around the garden, not sitting down all the time basically then go for the higher level.

Personally would prefer to start with higher allowance so you have some wiggle room to adjust if you don't get expected results.

SezxyStef

tiffanifair wrote: »

sijomial wrote: »

tiffanifair wrote: »

So my question is do you think my exercise bike is accurate? Or should I log just a portion of the calories my bike shows were burned?

You haven't told us anything about the bike or what speed you did or what calories it estimated...... So no can't tell you anything about the accuracy as it could be anywhere from very accurate (one I use is calibrated to +/- 2%) to over generous to under counting.

But accuracy isn't actually required - just consistency and adjusting your calorie balanced based on actual weight loss over an extended period.

Exercise isn't part of your activity setting, that's lifestyle and job.
That's why exercise is supposed to be logged and you get an allowance for that exercise.

It's a Weslo pro. I am riding at 15 mph for the hour. I'm not upping the resistance yet, but plan to up the resistance by 1 each week probably. It said I burned 275 for the hour. Today I went 15.2 miles in 60 min.
If I choose sedentary to lose 1 lb/week I get 1200 cal. If I choose lightly active I get 1310 cal. I am at my desk most of the day. Should I keep it sedentary?

maybe the 1lb a week is the issue...how much are you looking to lose?

I have it set to sedentary and I get 1500 a day...for 1/2lb a week.

I have a fitness tracker so I eat back all my exercise calories from movement.

TxTiffani

I have about 30 to lose

SezxyStef

tiffanifair wrote: »

I have about 30 to lose

so 1lb is a good rate until you hit about 25lbs left then you move it down to 1/2lb

so yes eat those exercise calories back.

I agree that adding in some resistance training would be a benefit as well.

At least some bodyweight stuff like pushups, lunges etc if you don't have access to a set of weights.

Try fitnessblender.com for some decent bodyweight workouts or google I am my own gym.

Good luck...

silvilunazul

I eat 1200 too. At this point I only have a couple of kilos to lose though. I use a heart rate monitor to track calories burned. I don't pay attention to the gym machines much but those that have heart rate sensors (such as the ellipticals) tend to give me a number that is quite close to my heart rate monitor. Without a heart rate monitor I'd observe how much I lose by eating 1200. If more than 1 lb a week, up the calories. I don't think it's the best idea to eat back exercise calories because it can easily get out of hand and override any amount of caloric deficit the workout might have helped create. If you want to eat more just set your total calories higher, say 1400 a day and that's it, don't worry about the link with exercise.

SezxyStef

silvilunazul wrote: »

I eat 1200 too. At this point I only have a couple of kilos to lose though. I use a heart rate monitor to track calories burned. I don't pay attention to the gym machines much but those that have heart rate sensors (such as the ellipticals) tend to give me a number that is quite close to my heart rate monitor. Without a heart rate monitor I'd observe how much I lose by eating 1200. If more than 1 lb a week, up the calories. I don't think it's the best idea to eat back exercise calories because it can easily get out of hand and override any amount of caloric deficit the workout might have helped create. If you want to eat more just set your total calories higher, say 1400 a day and that's it, don't worry about the link with exercise.

With MFP the calorie deficit is set without exercise NEAT method. Basically you will lose the weight you want a week without exercise...the exercise is a bonus that gives you more food to eat and who wouldn't want that.

So your advice is null and void if you are using MFP to calculate calorie intake.

MFP is designed for you to eat them back.

sijomial

silvilunazul wrote: »

I eat 1200 too. At this point I only have a couple of kilos to lose though. I use a heart rate monitor to track calories burned. I don't pay attention to the gym machines much but those that have heart rate sensors (such as the ellipticals) tend to give me a number that is quite close to my heart rate monitor. Without a heart rate monitor I'd observe how much I lose by eating 1200. If more than 1 lb a week, up the calories. I don't think it's the best idea to eat back exercise calories because it can easily get out of hand and override any amount of caloric deficit the workout might have helped create. If you want to eat more just set your total calories higher, say 1400 a day and that's it, don't worry about the link with exercise.

It makes perfect sense - exercise calories are part of the total energy needs of your body. You need to take exercise into account at maintenance and it makes sense to do the same while dieting too.

Remember some people (like me!) have huge variations in exercise from day to day, week to week and even season to season.

SezxyStef

sijomial wrote: »

silvilunazul wrote: »

I eat 1200 too. At this point I only have a couple of kilos to lose though. I use a heart rate monitor to track calories burned. I don't pay attention to the gym machines much but those that have heart rate sensors (such as the ellipticals) tend to give me a number that is quite close to my heart rate monitor. Without a heart rate monitor I'd observe how much I lose by eating 1200. If more than 1 lb a week, up the calories. I don't think it's the best idea to eat back exercise calories because it can easily get out of hand and override any amount of caloric deficit the workout might have helped create. If you want to eat more just set your total calories higher, say 1400 a day and that's it, don't worry about the link with exercise.

It makes perfect sense - exercise calories are part of the total energy needs of your body. You need to take exercise into account at maintenance and it makes sense to do the same while dieting too.

Remember some people (like me!) have huge variations in exercise from day to day, week to week and even season to season.

For sure...winter time I weight train...that's about it

Spring I start the walks and weight train...

Late spring through early fall...weight train, bike, swim, run, walk, garden etc...I go from 2k maintenance to 2400-2600....damn straight I am eating that food.

elbrujo53

I think the best advice of all of the above is just trying what works for you. I would start with not eating back your exercise calories. Forget the exercise calories and see how this goes. Those days you are exercising a lot, since 1200 cal/day could be hard to keep when you are burning, try eating back 40% to 50% only. Use them only when you need them. And Don't be afraid of making adjustments. Everyone is different. In all cases you must log everyday and weight regularly. Good luck

raindawg

Trial and error method. If you record MFP exercise and hit your weekly weight loss number, good. If not, record the machine number and see if that works. If neither works, adjust accordingly. I used a HRM for a while but found it gave me higher calorie burn than the treadmill and if I ate that back didn't result in the desired weight loss. Now I use the machine number and have been hitting my weight loss number fairly consistently.