Activity Level and Cal In/Out Question

Azchange

Hey!

So I just had a quick question. I was talking to my mom yesterday about work, and she asked me what I do day to day. I went through it and realized I walk approximately a 2 mile circle 3-4 times a day. I also do HIIT training 4 times a week (Mon/Wed Cardio, Tues/Thurs Strength). Now I have my activity level set at lightly active, and I also do not log my workouts, as it will be difficult to log 20 seconds of various exercise, 10 seconds of rest (as a very rough example) for 40 minutes. So I just don't worry about it.

Now I know there is a lot of concern with "eating back calories" but my question is, at 1750 calories daily, I feel full, I eat a wide variety of foods (in my opinion), and have yet to feel 'weak' or tired. I wake up at 0500 every morning, and sleep by 2030 every night.

Essentially my question is; Would you agree that I fall into the "Lightly Active" category, and if I feel content and energetic with 1750 calories, is there a reason to change?

Diary is open for review.

Thanks in advance for the input!

Andrew

psuLemon

Either lightly active or eat back some exercise calories. For reference I am 5'11, 31 years old, 185, desk job and exercise 5 to 6 hours a week and eat 2400 calories a day to lose 1 lb per week.

Ps your protein levels are low which is common with mfp default settings. I would be aiming for 150 to 170g of protein per day.

SezxyStef

I think lightly active is fine...if it's working for you why change it.

As for HIIT...I log mine as circuit training and the length of time I spent in total.

As for eating back as long as you as a young man are netting 1800 calories a day...which you aren't you are fine as well.

That 1800 is min recommened for men. I eat 1700 a day and lose weight...usually a 1lb a week you can eat a lot more and lose weight.

As well your protien is low on a lot of days...I as a 41 year old woman eat 120g of protien...

To get more calories in try eating real bacon not turkey bacon or try whole fat milk not skim or 1%, eat more for lunch...

Azchange

Thanks for the replies, so I will try adding more protein like greek yogurt in place of extra fruit.

What % of calories should come from carb/protein/fats?

Francl27

If your deficit is too high, you will burn muscle as well as fat... You don't want to do that.

In your case I'd use http://scoobysworkshop.com/calorie-calculator/ to determine your calorie goal, that way you don't have to worry about eating exercise calories back and it will take into account your exercise too. You can probably use the moderately active setting with all that walking. Pick a 20% deficit and try to eat that.

psuLemon

The percentage would change based on your total caloric intake. But 40% carbs, 30% protein and 30% fats will get you close. And if you change your account to lightly active then do not eat exercise calories. Personally, I believe the method of increasing your activity level is much easier to manage then eating back exercise calories.