Working out my PAL

steve1783

Just started logging food and exercise and find it fascinating. One thing I'm struggling to get my head around is the daily activity level you input when creating your profile. I guess it doesn't matter which level I put it at, as I have two questions a) should it include exercise or just daily activity? b) do I then add my daily exercise on top of my chosen activity level? Much appreciate any pointers with this. Thanks.

NovusDies

steve1783 wrote: »

Just started logging food and exercise and find it fascinating. One thing I'm struggling to get my head around is the daily activity level you input when creating your profile. I guess it doesn't matter which level I put it at, as I have two questions a) should it include exercise or just daily activity? b) do I then add my daily exercise on top of my chosen activity level? Much appreciate any pointers with this. Thanks.

The normal set-up is for your activity to only include daily activity not exercise and you would enter exercise separately or sync with a fitness tracker and eat some of those calories back too. The reason it may be some calories instead of all is that some sources are too high.

steve1783

Thanks for that, think I've got my profile set up wrong because I've entered 'moderate PAL' on the basis I'm exercising 3-5 days a week. I'm then adding my exercise training sessions back in! No wonder I've got loads of surplus calories to use up every day! So just to get this correct... My PAL/Daily Activity Level should NOT include any exercise - so I enter the lowest possible option (cos I'm mostly sitting each day) - then add back in my fitness sessions under Exercise. Sorry if I sound slow on the uptake I just want to get this on the right track. Thanks again.

Lietchi

Yes, you've understood correctly

NovusDies

steve1783 wrote: »

Thanks for that, think I've got my profile set up wrong because I've entered 'moderate PAL' on the basis I'm exercising 3-5 days a week. I'm then adding my exercise training sessions back in! No wonder I've got loads of surplus calories to use up every day! So just to get this correct... My PAL/Daily Activity Level should NOT include any exercise - so I enter the lowest possible option (cos I'm mostly sitting each day) - then add back in my fitness sessions under Exercise. Sorry if I sound slow on the uptake I just want to get this on the right track. Thanks again.

No reason to apologize. There were many things I didn't understand or do quite right for quite some time.

After you get started and after any initial water weight drop (usually the first week or 10 days if it happens) then wait about 3-4 weeks and calculate your rate of loss (pounds lost / number of weeks). This will tell you if you are losing slower or faster than the rate you selected. If you are you may need to make an adjustment. If any of that is confusing just come back and ask. Someone will be happy to help you with it.

steve1783

Thanks, I'm on weight maintenance but will be tracking either way. Just wanted to clarify about not including my training sessions within the daily activity level. I've amended my profile now and the daily calorie goal has reduced (probably to a more accurate number). I'm free to add in my training sessions - got spin and run later today!

steve1783

Lietchi wrote: »

Yes, you've understood correctly

Thank you for confirming.

NovusDies

steve1783 wrote: »

Thanks, I'm on weight maintenance but will be tracking either way. Just wanted to clarify about not including my training sessions within the daily activity level. I've amended my profile now and the daily calorie goal has reduced (probably to a more accurate number). I'm free to add in my training sessions - got spin and run later today!

Starting with an estimate you may still gain or lose a little for a time. I believe I have seen others say that it can take 3 months to really find your calorie groove. You will get it though. Good luck!