Flattening Out Calorie Goal on Exercise and Non-Exercise Days?

daryan1203
daryan1203 Posts: 15 Member
in Health and Weight Loss
I work out for 60 minutes about 4 days a week burning about 800 to 900 calories (Orange Theory with heart rate monitor). My daily calorie goal is 1500 calories for 2 pounds weight loss per week (I'm 215 lbs currently, want to lose about 25 lbs). Does it make sense for me to just have the same calorie goal every day that incorporates my four days per week of exercise? For example, every day my calorie goal could be 1950 calories as opposed to 1500 on a non workout day and 2300 on a workout day.

Hope that makes sense.

Replies

  • concordancia
    concordancia Posts: 5,320 Member
    I changed my activity level to achieve this.
  • daryan1203
    daryan1203 Posts: 15 Member
    concordancia wrote: »
    I changed my activity level to achieve this.

    So then you don't put in your exercise calories at all, right?
  • daryan1203
    daryan1203 Posts: 15 Member
    concordancia wrote: »
    I changed my activity level to achieve this.

    Also, how has this worked out for you?
  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    daryan1203 wrote: »
    concordancia wrote: »
    I changed my activity level to achieve this.

    So then you don't put in your exercise calories at all, right?

    Correct...this is essentially the TDEE method where you include exercise in your activity level...if you do it right, it's basically 6 of 1, half dozen of the other...you should be about the same at the end of the week. Most people who exercise regularly and consistently use the TDEE method.
  • daryan1203
    daryan1203 Posts: 15 Member
    Thanks, so really no benefit to one or the other, just whatever is easiest? I'm a creature of habit, so I think it would be easier to target a flat level of calories every day instead of a "moving target".
  • concordancia
    concordancia Posts: 5,320 Member
    daryan1203 wrote: »
    concordancia wrote: »
    I changed my activity level to achieve this.

    So then you don't put in your exercise calories at all, right?

    I actually do allow for exercise above and beyond my normal level. That is, if I go on a hike and double my normal daily steps on rough terrain, I can eat a little more if I feel I need it.
  • concordancia
    concordancia Posts: 5,320 Member
    Oh, you also asked how it worked for me: I lost 10lbs. Last month.
  • daryan1203
    daryan1203 Posts: 15 Member
    Great, thanks for the help and congratulations on your progress.
  • ryry_
    ryry_ Posts: 4,966 Member
    How many total weekly calories on average are you adding currently? Take that number divide it by seven and add that number to your current base level and eat that every day.
  • Francl27
    Francl27 Posts: 26,371 Member
    That's why I just used http://scoobysworkshop.com/calorie-calculator/
  • rileysowner
    rileysowner Posts: 8,321 Member
    edited April 2016
    If that is what you want to do use http://scoobysworkshop.com/calorie-calculator/ take the number and make that you calorie goal and either stop logging exercise, or log it as 1 calorie. BTW, 2 pounds a week a pretty aggressive as a goal for only 25 pounds to lose, and a 1500 calorie goal is a minimum for adult males. It is highly likely you are losing more muscle mass along with the fat than you need or want to.
  • daryan1203
    daryan1203 Posts: 15 Member
    rileysowner wrote: »
    If that is what you want to do use http://scoobysworkshop.com/calorie-calculator/ take the number and make that you calorie goal and either stop logging exercise, or log it as 1 calorie. BTW, 2 pounds a week a pretty aggressive as a goal for only 25 pounds to lose, and a 1500 calorie goal is a minimum for adult males. It is highly likely you are losing more muscle mass along with the fat than you need or want to.

    Thanks, I'm pretty new to this and just found the forum also. The reason for my initial question is I have felt tired and feel more sore after workouts lately and wonder if I'm over doing it with my calorie deficits. 1500 is what MFP came up with for me because I picked sedentary (desk job) and I would just log in my exercise but not eating all of the exercise calories back. Definitely think I should up my overall calorie intake in any event.
  • rileysowner
    rileysowner Posts: 8,321 Member
    daryan1203 wrote: »
    rileysowner wrote: »
    If that is what you want to do use http://scoobysworkshop.com/calorie-calculator/ take the number and make that you calorie goal and either stop logging exercise, or log it as 1 calorie. BTW, 2 pounds a week a pretty aggressive as a goal for only 25 pounds to lose, and a 1500 calorie goal is a minimum for adult males. It is highly likely you are losing more muscle mass along with the fat than you need or want to.

    Thanks, I'm pretty new to this and just found the forum also. The reason for my initial question is I have felt tired and feel more sore after workouts lately and wonder if I'm over doing it with my calorie deficits. 1500 is what MFP came up with for me because I picked sedentary (desk job) and I would just log in my exercise but not eating all of the exercise calories back. Definitely think I should up my overall calorie intake in any event.

    You are welcome. If you are finding yourself fatigued you are seeing the first signs of too aggressive a deficit. Most people don't realize that 2 pounds a week is likely far too big a deficit for them. I don't know if they still do, but MFP used to recommend 1 pound, and that is likely a far better choice for you in terms of a deficit. If you are consistent with you exercise week to week, I would use the link I posted and use that calorie goal with the appropriate exercise level included. I would suggest a 15% cut as 20% is quite aggressive as well. It will average those exercise calories over the week giving you a consistent calorie goal.
  • daryan1203
    daryan1203 Posts: 15 Member
    The website says 2800 calories a day for 3-5 hours per week moderate exercise and 15% cut. If I decided to increase my caloric intake to that level, I assume I would want to get to that level gradually, right? Not just increase to that level tomorrow?

    That seems crazy high to me.
  • rileysowner
    rileysowner Posts: 8,321 Member
    daryan1203 wrote: »
    The website says 2800 calories a day for 3-5 hours per week moderate exercise and 15% cut. If I decided to increase my caloric intake to that level, I assume I would want to get to that level gradually, right? Not just increase to that level tomorrow?

    That seems crazy high to me.

    It doesn't seem high to me. I am 49, 5'10" and exercise irregularly and lose a little more than a pound a week on 2100 calories. At your age 2800 is not crazy high. I really don't know which approach to going up would be better. Either way you will see a weight increase, but most of it will be food digesting and increase in water retention from replenishing glycogen (the source of energy stored in your liver and muscles) which requires water to store.

    I will suggest you make sure you logging is accurate. Estimating serving sizes is a sure way to eat more than you think you are. The best way to log at the start is using a digital kitchen scale and measuring solids in grams.
  • Francl27
    Francl27 Posts: 26,371 Member
    daryan1203 wrote: »
    The website says 2800 calories a day for 3-5 hours per week moderate exercise and 15% cut. If I decided to increase my caloric intake to that level, I assume I would want to get to that level gradually, right? Not just increase to that level tomorrow?

    That seems crazy high to me.

    Well you're going from a 2 pound a week deficit to a 15% cut, which is pretty small, so it's not really a surprise.
  • daryan1203
    daryan1203 Posts: 15 Member
    Thanks again for the advice. I want to do this the right way.
  • JeromeBarry1
    JeromeBarry1 Posts: 10,179 Member
    rileysowner wrote: »
    If that is what you want to do use http://scoobysworkshop.com/calorie-calculator/ take the number and make that you calorie goal and either stop logging exercise, or log it as 1 calorie. BTW, 2 pounds a week a pretty aggressive as a goal for only 25 pounds to lose, and a 1500 calorie goal is a minimum for adult males. It is highly likely you are losing more muscle mass along with the fat than you need or want to.

    Scooby says my BMR is 2108. Scooby says my TDEE is 2899 I chose 1-3 hours per week of light exercise. Scooby says a 20% calorie reduction gives me a 2319 calorie budget. MFP says that my .5 lb per week loss goal with a sedentary lifestyle gives me a 2310 calorie budget. Scooby looks like a sensible fellow.

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