If you're very active and do alot of exercise...
domeofstars
Posts: 480 Member
...and are trying to lose weight, how many calories are you eating? I'm eating around 2100 calories a day and have lost almost 4 kilos now (I think that's about 10 pounds). I spend an hour on an exercise bike and do 10 000 steps a day.
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Eat whatever you need to without going over your goal (exercise calories included). Some days I will do an hour on the elliptical in the morning and hit up spin class at night. Just because I work out more, doesn't necessarily mean I will eat more if I am not hungry. Everyone has their own preference of how much of their exercise calories they will eat back but it is up to you on what you want to do.1
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Regarding exercise, you can see what I do on this thread ... scroll up a tad to my most recent post ...
http://community.myfitnesspal.com/en/discussion/10509217/24-hours-of-exercise-per-month-challenge-february-2017#latest
I have my calories set at 1340/day right now + I eat most of my exercise calories back.
Yesterday, for example, I walked 7.7 km + 20 flights of stairs and burned approx. 413 calories.
413 + 1340 = 1753 calories.
I ate 1718 calories.0 -
I run 30 miles per week, swim when I can, am on my feet at work 15 days a month for 12 hours shifts, play tennis and golf, bike ride when home (I travel for work those 15 days) and stay active almost all the time. At 122-125lbs, I have a hard time not losing weight on 2200-2400 calories per day.0
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Most days I try to stay within my regular goal even with exercise.. Some days I go over and go into my exercise calories but I don't fret about it..0
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I walk 20000+ steps a day, lift 3x a week and attend between 2 and 7 high intensity classes a week (+the occasional PT session). I guess that counts as very active, I tend to eat what my Fitbit gives me which is 2000-3000 Calories, but I average it out over the week so it's around 2250 Calories a day to lose 1lb+ a week (12.5lb so far this year).3
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Glad to see I'm not the only one not on 1200 calories per day. I've been trying to eat only when hungry, I'd rather lose weight a bit slower and keep it off rather than lose it quickly and gain it all back.1
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i am half marathon training, so doing 3 runs, 2 sessions on the stationary bike and 2 days of active rest (walking or yoga). i started at net 1550 cals which is a deficit of 250 cals, but found myself too hungry, so am on 1700 now which is much better!
i guess the vanity pounds will have to wait till after my race!2 -
When I'm active, I eat 2000 calories a day to lose 1-1.5 pounds, and I'm not even as active as many here. I'm also obese, so there is that for the higher calorie allowance. People default to 1200 for several reasons: they aren't active, short, light, simply don't know better or a combination.0
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I'm only 1.5 kilos (3.3 pounds) over the healthy weight range for my height, so I'm not obese. But still eating what a lot of people would eat just to maintain weight yet i'm still losing. I love exercise
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domeofstars wrote: »Glad to see I'm not the only one not on 1200 calories per day. I've been trying to eat only when hungry, I'd rather lose weight a bit slower and keep it off rather than lose it quickly and gain it all back.
I am short and no longer weigh much. 1200 is not much less than my maintenance weight. If I didn't exercise that would be all I could eat and I'd lose around 1/4 of a kilo a week.1 -
When I'm really active I eat usually 2000-2250 to lose weight. If I look at all my food logs my average for weightloss tends to be 2000. I am trying to cut a few vanity (regain) lbs right now, but since I'm not as active as I was this time last year I have cut back to 1800. However, you will never catch me on a 1200 cal diet. I tried 1400 once and felt sluggish, dizzy, frequent headaches and well you get the point (it was 2 wks and I was at 12k + steps with 8 hrs of exercise a week....I do not recommend it.).1
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domeofstars wrote: »...and are trying to lose weight, how many calories are you eating?
Anywhere from 4000-8000 a day depending on my routine when very active.
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It's different every day.0
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MFP has me at 1410, I do between 2-400 cals worth of exercise on any given day and usually eat back to within 100 of that. This week I've been under by 300 a couple days so for the week I'm about 2,000 under which is great because I have friends coming over later and possible pizza plans
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I like to track my calories over a week rather than a day it just makes it a little more flexible1
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domeofstars wrote: »...and are trying to lose weight, how many calories are you eating?
Anywhere from 4000-8000 a day depending on my routine when very active.
That is a tremendous amount of calories for anyone to eat....you're really eating that many and LOSING weight? What exercise are you doing exactly?
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I do 10,000 steps in a normal day but can go up to 20,000 on a weekend day or if I go hiking.
I tend to go to the gym everyday attending classes or just using the machines.
I don't attend to eat many exercise calories back as I don't trust the predicated burn but if I feel hungrier or find I'm not recovery enough I will eat more. I do struggle though as I'm full on around 1500 calories0 -
On very active days I eat up to 2500 calories. I am a 5'4" woman who lifts heavy and runs. On less active days I still to about 1650, though sometimes I average it out for the week and eat in the middle of those numbers each day. It depends. I have no idea how anyone survives on 1200 calories a day and I think most people who do that are losing muscle right along with fat. Slow and steady works best for me.0
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Though I'm active, I'm old, short, and pretty light (115). To lose weight I need to eat anywhere from 1650-1850, depending on the day and my activity. I can sometimes eat more.
I'm not complaining though. When I started out dieting, I was at 1200 calories. I feel like I'm feasting now.0 -
GottaBurnEmAll wrote: »Though I'm active, I'm old, short, and pretty light (115). To lose weight I need to eat anywhere from 1650-1850, depending on the day and my activity. I can sometimes eat more.
I'm not complaining though. When I started out dieting, I was at 1200 calories. I feel like I'm feasting now.
This is me. I'm 5'3.5 and just around 115.0 -
endurance triathlete - I take in between 2000-2300 (not including intraworkout calories on long training days); and I'm 5'3", 149 - working with a RD on my nutrition and will likely tweak as training starts ramping up (its off-season right now)0
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20-25k steps a day here, sometimes more. I'd still lose 1/2 lb a week on 2200-2400 (but I'm often too hungry and end up eating more!).
I started being WAY more active though once I got a fitbit and realized how much activity makes a difference... I lost on 1700 with maybe 10k steps a day. I however realized that my calorie burn on the stationary bike is laughable, so it's retired for now.. not worth the stress on my legs to burn a pitiful 80 calories in 30 minutes (I really don't get this, but I guess it makes sense as you're only moving your legs and not your whole body).0 -
20-25k steps a day here, sometimes more. I'd still lose 1/2 lb a week on 2200-2400 (but I'm often too hungry and end up eating more!).
I started being WAY more active though once I got a fitbit and realized how much activity makes a difference... I lost on 1700 with maybe 10k steps a day. I however realized that my calorie burn on the stationary bike is laughable, so it's retired for now.. not worth the stress on my legs to burn a pitiful 80 calories in 30 minutes (I really don't get this, but I guess it makes sense as you're only moving your legs and not your whole body).
FITBIT's aren't necessarily good for non-running/walking exercise to validate calorie burn - as a cyclist, you likely burned more than that (rough estimate would say 200cal using a 10-12mph guess)...heck i'll walk 30min on a treadmill and my FITBIT will tell me I've walked less than 100 steps0 -
domeofstars wrote: »domeofstars wrote: »...and are trying to lose weight, how many calories are you eating?
Anywhere from 4000-8000 a day depending on my routine when very active.
That is a tremendous amount of calories for anyone to eat....you're really eating that many and LOSING weight? What exercise are you doing exactly?
Im 6'3 220 lb with 12% bf and a athlete so I lose on the 4000ish side without really exercising per sae just my normal activity level which is more the most I hazard.
When I'm topping off in the 8000 area it's usually running, catching a baseball game, swimming thrown in or weight lifting. It's not hard to eat that much really...a pizza, triple cheese burger with fries, or ice cream helps keep the cals up.
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deannalfisher wrote: »20-25k steps a day here, sometimes more. I'd still lose 1/2 lb a week on 2200-2400 (but I'm often too hungry and end up eating more!).
I started being WAY more active though once I got a fitbit and realized how much activity makes a difference... I lost on 1700 with maybe 10k steps a day. I however realized that my calorie burn on the stationary bike is laughable, so it's retired for now.. not worth the stress on my legs to burn a pitiful 80 calories in 30 minutes (I really don't get this, but I guess it makes sense as you're only moving your legs and not your whole body).
FITBIT's aren't necessarily good for non-running/walking exercise to validate calorie burn - as a cyclist, you likely burned more than that (rough estimate would say 200cal using a 10-12mph guess)...heck i'll walk 30min on a treadmill and my FITBIT will tell me I've walked less than 100 steps
Yeah even the Charge 2 is incredibly frustrating when it comes to spinning calories. My HRM used to tell me 220 calories an hour, and Fitbit gives me 160 for the same time... hardly worth my time either way, when I can go for a walk outside and burn 300 calories in the same time (there are hills too). I go at 14-16mph and it's really hard on my legs too!
It works relatively well on the treadmill though, but yeah it typically says I did 2.6 miles an hour instead of the 3.2 I set the treadmill at. So I end up with a 340 calories burn an hour, which is less than outside, even though I'm always at a 5-6% incline. Just odd, but better than nothing.domeofstars wrote: »domeofstars wrote: »...and are trying to lose weight, how many calories are you eating?
Anywhere from 4000-8000 a day depending on my routine when very active.
That is a tremendous amount of calories for anyone to eat....you're really eating that many and LOSING weight? What exercise are you doing exactly?
Im 6'3 220 lb with 12% bf and a athlete so I lose on the 4000ish side without really exercising per sae just my normal activity level which is more the most I hazard.
When I'm topping off in the 8000 area it's usually running, catching a baseball game, swimming thrown in or weight lifting. It's not hard to eat that much really...a pizza, triple cheese burger with fries, or ice cream helps keep the cals up.
Haha. Yeah. I have a friend who probably burns 3500 calories on a lazy day, and he's not even fat.0 -
I have no idea how anyone survives on 1200 calories a day and I think most people who do that are losing muscle right along with fat. Slow and steady works best for me.
Yes this is exactly what I'm thinking. Its such a drastically low calorie range....I however realized that my calorie burn on the stationary bike is laughable, so it's retired for now.. not worth the stress on my legs to burn a pitiful 80 calories in 30 minutes (I really don't get this, but I guess it makes sense as you're only moving your legs and not your whole body).
I find the opposite. Using my stationary bike burns twice as many calories as walking at a moderate pace. I've also noticed a dramatic difference in my weight loss when I use my bike instead of walking. It seems to rev up my metabolism and increases my weight loss. Maybe your bike wasn't a good one?0 -
domeofstars wrote: »I have no idea how anyone survives on 1200 calories a day and I think most people who do that are losing muscle right along with fat. Slow and steady works best for me.
Yes this is exactly what I'm thinking. Its such a drastically low calorie range....I however realized that my calorie burn on the stationary bike is laughable, so it's retired for now.. not worth the stress on my legs to burn a pitiful 80 calories in 30 minutes (I really don't get this, but I guess it makes sense as you're only moving your legs and not your whole body).
I find the opposite. Using my stationary bike burns twice as many calories as walking at a moderate pace. I've also noticed a dramatic difference in my weight loss when I use my bike instead of walking. It seems to rev up my metabolism and increases my weight loss. Maybe your bike wasn't a good one?
If you're just pootling along then you're not burning many calories, if you vary speed and resistance then you can get a pretty decent burn.0
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