Frustrated about exercise cals

MilllaS536

I’m kinda frustrated about my exercise cals. Like I dnt know how much to add in. I go to the gym mon wed and Friday. I do a mixture of weight training and 15 min HIIT. I walk back home after gym and mfp said I burned 50 cals. My mind is debating between 100 and 150 cals. I don’t know what to put in. Ugh.. I’m only 5.2ft and weigh 59kg and my goal is 52kg. I also do 2 karate sessions per week. This is mixture of low and high intensity stuff. I don’t want use mfp exercise cals cause of the high amount of exercise cals they give.

girlinahat

What are your activity settings and do you have a Fitbit or similar?

Probably easiest thing for you if you have a relatively sedentary job and are consistent in your activities is to set yourself as 'lightly active' and not add anything else for exercise.

Unfortunately being short-ish with little to lose there's not a lot of leeway round the 1200 calorie mark. It might be a case of trying different calorie levels until you get somewhere where you're losing consistently. You don't want more than a 500 calorie daily deficit at your stats anyway

MilllaS536

girlinahat wrote: »

What are your activity settings and do you have a Fitbit or similar?

Probably easiest thing for you if you have a relatively sedentary job and are consistent in your activities is to set yourself as 'lightly active' and not add anything else for exercise.

Unfortunately being short-ish with little to lose there's not a lot of leeway round the 1200 calorie mark. It might be a case of trying different calorie levels until you get somewhere where you're losing consistently. You don't want more than a 500 calorie daily deficit at your stats anyway

Thanks for your reply. My activity level is set to sedentary. No I don’t have Fitbit or any other device. I

kshama2001

MilllaS536 wrote: »

I’m kinda frustrated about my exercise cals. Like I dnt know how much to add in. I go to the gym mon wed and Friday. I do a mixture of weight training and 15 min HIIT. I walk back home after gym and mfp said I burned 50 cals. My mind is debating between 100 and 150 cals. I don’t know what to put in. Ugh.. I’m only 5.2ft and weigh 59kg and my goal is 52kg. I also do 2 karate sessions per week. This is mixture of low and high intensity stuff. I don’t want use mfp exercise cals cause of the high amount of exercise cals they give.

Some people can eat 100% of the MFP database exercise calories and others say 50% is accurate for them. However, as MFP is designed for you to log exercise, 0 is not the correct number.

Start off with a percentage with which you feel comfortable and reevaluate in at least a month.

If you start off with not eating any back and after a month you did not lose more than expected, then there are errors in your food logging that you could either address, or continue to not log exercise.

MohsenSALAH

Once u calculate ur TDEE exercise calories will be added to ur calories it is different from choosing sedentary to highly active
Hard to track every calories u burn in each exercise thats why they put those itmes sedentary, lightly active, etc......
Depending on ur activity choose whats appropriate and u will realize calories will be added to ur daily goal because those were exercise calories

I hope u understand what i wrote, not a native speaker but thats the best i could come up with

MikePTY

It's pretty hard to get an accurate exercise burn for non traditional exercise unless you have some sort of monitor. You may want to look at a tdee calculator like tdeecalculator.net to get a daily goal that stays consistent. You'd probably be moderate exercise.

4rtistry

I'm sure I'll get a hearty woo for this, but nonetheless, here goes. Since A ) studies have shown that we habitually underestimate our intake and B ) I don't always have time to weigh every morsel I eat, especially at restaurants, I don't log or eat back exercise calories at all. My exercise just improves my overall fitness while also absorbing the human error factor in my logging. I do 30 minutes of yoga a couple of times a week and take a couple of ~40 minute light jogs with my dog.

If you have an extremely active job, this could work against you, but it serves well for a desk rider like me.