should I not add calories burned for exercise to my diary?

ampollin
ampollin Posts: 7
in Fitness and Exercise
b/c I'm worried it may not be accurate.

M-W-F I do 11 min warm up on recumbant bike then approx 55 minutes of weight training with almost no break in between and then cool off dong 11 min on the bike.
The bike says I burn 72 calories for 11 minutes.
MFP says I burn about 330 calories for the weight training.
Do you think that's accurate at all?

On Tues-Thurs-Sat I only do 45 min on the bike and according to the bike that's approx 300 calories

I'm wondering if I just shouldn't add the cardio and weights to my diary and focus strictly on my calories.

thanks!

Replies

  • martinel2099
    martinel2099 Posts: 899 Member
    Generally speaking, when I do weight training I use MFP's estimate but I cut it in half. Reason why is because there's lots of rest time in between sets and I'd rather estimate on the lower side than risk over estimating.

    Same with the bike. I like to do cardio on an elliptical that allows me to input my age/weight/heart rate, then adjusts the difficulty based on my target heart rate. That's a better estimate but still an estimate. Consider cutting the machines estimate by 25 to 50%.

    If you under-estimate a little the worst that can happen is you add a few more calories to your deficit. If you over-estimate your calories burnt then eat them back you are really in trouble.
  • martinel2099
    martinel2099 Posts: 899 Member
    Another tip,

    Many people here highly recommend not eating back exercise calories and just account for the extra activity when you choose your calorie goal. This takes the guess work out of the equation and makes it a little easier. I still eat back my exercise calories for now but once I'm more consistent with my workout routine I'm really considering doing this myself.
  • ampollin
    ampollin Posts: 7
    Thank you.
    My concern is that I am not really resting during the my weight training and have a good sweat going the whole time. I'm not only trying to lose fat/weight but also trying to build muscle and not having enough calories won't allow me to build or maintain my muscle.

    Does anyone think 450-500 calories burned is too much when I'm doing 55 minutes of high intensity weight training and 22 minutes on a bike with my weight programmed in?
  • ampollin
    ampollin Posts: 7
    That's my question really. should I just log the workouts and not add calories?
    I'm trying to have around 240 g of protein daily

    I'm 6'1 and 264 right now and I love lifting weights again.
  • salejasmine
    salejasmine Posts: 7 Member
    I always log my activity and eat back my calories until my net is at least 1200, unless I'm honestly just not that hungry.

    It's working - really well.
  • sijomial
    sijomial Posts: 19,809 Member
    My goal when losing weight was to eat as much as possible while losing weight (fat) steadily and maintaining the absolute maximum amount of lean mass. I ate back all my exercise calories - the way this tool is designed.

    IMHO anyone doing a significant amount of exercise and not taking those calories burned into account one way or another is making a mistake.

    As for what your actual calorie count - the bike part is reasonably easy to make an educated guess (or estimate if your prefer) but weight training has too many variables. So pick a method, stick to it consistently and adjust calorie goal based on results over time. To me the "circuit training" estimate (found under cardio exercises) seemed reasonable but no practical way to verify it.
  • mymodernbabylon
    mymodernbabylon Posts: 1,038 Member
    Check out the TDEE method. It tends to work well for people who do a lot of lifting.

    http://www.myfitnesspal.com/topics/show/931670-bmr-and-tdee-explained-for-those-needing-a-guide

    I used the Scooby calculator to figure out my TDEE-15% (which is what I've used to lose 1/2 lb a week - as I have under 25 lb to lose).

    http://scoobysworkshop.com/accurate-calorie-calculator/
  • martinel2099
    martinel2099 Posts: 899 Member
    My goal when losing weight was to eat as much as possible while losing weight (fat) steadily and maintaining the absolute maximum amount of lean mass. I ate back all my exercise calories - the way this tool is designed.

    IMHO anyone doing a significant amount of exercise and not taking those calories burned into account one way or another is making a mistake.

    As for what your actual calorie count - the bike part is reasonably easy to make an educated guess (or estimate if your prefer) but weight training has too many variables. So pick a method, stick to it consistently and adjust calorie goal based on results over time. To me the "circuit training" estimate (found under cardio exercises) seemed reasonable but no practical way to verify it.

    What he said+++
  • martinel2099
    martinel2099 Posts: 899 Member
    That's my question really. should I just log the workouts and not add calories?
    I'm trying to have around 240 g of protein daily

    I'm 6'1 and 264 right now and I love lifting weights again.

    If you are concerned about your macro nutrients then I would highly recommend that you start following If it fits your macros (IIFYM). In addition to maintaining your calorie goal you will also make sure you at a minimum reach your protein and fat goals for the day, and if you go over these goals its ok just less carbs. Lots and lots of threads you can find here that talk about IIFYM in more detail.
  • ampollin
    ampollin Posts: 7
    I've looked in the IIFYM but don't want to count calories like that nor do I want to have the opportunity to cheat.

    I'm currently at 1750 calories a day and losing around 1 pound or 2 a week which I'm fine with.

    I think the fact that I'm at 1750 calories and with what I'm counting for calories burned for exercise I may be ok. I may be able to up the calories.
    It's been 10 weeks and actually down almost 30 lbs. I'm finally learning what I should eat to keep the protein up and stay within my calorie goals.
    It does mean I'm drinking Isopure Zero Carb and the GNC Amplified whey after my weight training days.

    My breakdown is about 55% protein, 25% carbs and 20% fat. So, I "customized" my daily goals for MFP daily food diary
  • AJeffRobinson
    AJeffRobinson Posts: 5
    Only focusing over your calories may not help you in reducing or maintaining your weight. For proper maintenance one should have to make a proper strategy diet as well as exercise plan that will help you in maintaining your body fats.
    After doing all the tactics in a proper manner, check your caloric deficit.
  • ampollin
    ampollin Posts: 7
    thank you! this was the most helpful. I like this method. It gives me a little more calories and I won't have to enter thus eat back exercise calories. I'm hoping it will help with the weight loss being more regular, helping keep some muscle and overall get me to my goal weight.

    According tot the calculator and my plugging in 20% I should be eating 2455 calories compared to 1750 which i'm doing now. According to MFP on days I weight train and do cardio i burn about 500 calories so I if eat back what I burned my daily intake is 2250 which is close to the TDEE.

    I'm worried that 2455 calories is too much? As I mentioned I'm 6'4, now 264 and entered goal weight at 205 with 20% TDEE. I work out 6 days a week. 3 days include 55 minutes of weightraining with little to zero rest and 22 minutes on bike.
    The other 3 days is typically 45 minutes on Bike.

    I also found this article helpful

    any thoughts and suggestions would be great!


    http://www.myfitnesspal.com/topics/show/818082-exercise-calories-again-wtf
    Check out the TDEE method. It tends to work well for people who do a lot of lifting.

    http://www.myfitnesspal.com/topics/show/931670-bmr-and-tdee-explained-for-those-needing-a-guide

    I used the Scooby calculator to figure out my TDEE-15% (which is what I've used to lose 1/2 lb a week - as I have under 25 lb to lose).

    http://scoobysworkshop.com/accurate-calorie-calculator/

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