How many calories to eat back?

CarynMacD

I need to make a correction to my earlier reply: :blushing:

I've just used my HRM and swam 1750m which took 60 minutes - ave HR 122 - Cal Burn 333 NOT over 400 as I previously stated.

DopeItUp

Assuming accurate calorie burn calculation, all of them. That's how this site works.

I should have explained eating even 3/4 of them back always has me putting on weight...and yes, I make sure I weigh my food

Hence my caveat. You're either overestimating your calorie burn or you're underestimating your food intake (or both). Or your metabolism is suppressed due to a medical issue (highly unlikely). If you're following a sustainable diet (for you) and you're losing a moderate amount of weight consistently then you're right where you want to be. Results always trump calculations.

So how do I attempt to accurately calculate my calories in and out? Obviously weighing my food (which I do) is required, but how do I determine correct exercise calculations? I figured two independent programs would work, but I guess not. I have a HRM which I will use when I go to the gym, but it doesn't accurately measure for low intensity stuff like walking. Any resources?

Personally I find my HRM works just fine for walking according to my results. I burn a little less than 100 calories a mile as a 6'3" male (walking quickly, 4mph). I don't know how much 6-10k is but I'm guessing 3-6 miles? At best you're burning probably 300-600 calories, probably less. That's just MY estimate though, there are too many factors to consider to really get a solid calorie burn number.

Anyway, if you could figure out a way to 100% accurately measure calorie burn you would be a millionaire. Everything is an estimate, use those estimates as a guideline and then monitor actual results. Adjust from there. That's the only way to do it.

I'm speaking from the last 2.5 years of trying to find a way to accurate track calories burned. I wish it were possible but it's all a crap shoot. I just use my HRM for cardio and use MFP's calculation for strength training and it comes out close enough, I lose the amount of weight I expect to lose as long as I stick to my goals. Your results may vary, especially as a newbie.

I find when I use the HRM for walking (which is generally in the cold) it estimates I burn about 20 calories walking 4km (about 2.4miles) which is not right at all.

Today I have walked 8.02km (about 4.9 miles) and both of the programs on my phone have me burning over 600 calories. I know if I ate even 400 of these back, I would be up in weight tomorrow. The most I could get away with would be maybe eating back 200 of these, but that would leave me at about the same weight as today. Does this mean I am only burning 200 calories, or is something else happening? I get that more exercise = more water retention for muscle repair etc, but if the level of exercise is similar every day, I don't understand how this would affect the end result.

I guess I don't expect you to have the answers, I just want to try to understand what is happening

Ahh, I think I see a fatal flaw in your plan. You CANNOT judge a day's performance by the following day's weight. Your weight will naturally fluctuate day-to-day. Furthermore, weight loss is not a linear process. Of course your weight will be up if you eat back your 800 calories. You will have extra weight in your digestive system. You will retain more water due to increased carb and sodium intake. But if you're in a calorie deficit you will still be losing fat. Case in point, I gained 5lbs today over yesterday. I was in a calorie deficit still but I ate a bunch of brownies. All that sugar means increased water retention so I gained a bunch of water weight. It's no big deal, it will be gone in a couple days at most.

Judge your performance by your weekly weight changes - or even better your monthly weight changes.

I'm not saying that you ARE burning 800 calories on your walks, I'm just saying that your methodology needs a little adjusting. Try eating back say...50% of your exercise calories for a month. Compare your weight from the start of the month to the end of the month. Adjust intake from there (losing too fast? Add more calories in. Losing too slowly? Take out some calories). I'd shoot for something like 1lb/week for the amount of weight you have to lose.