Why I don't count exercise calories

Azdak

Some of you have seen this before, but I like to repost it from time to time.

Or--why I don't count them that much.

Sometimes it seems like half the comments on these boards are concerned with estimating, tracking, and logging exercise and activity calories. At any given time of day or night one can find the topic "what kind of HRM should I buy?" on the first page of the "Fitness and Exercise" Message Board.

I am going to propose a different approach. This is in keeping with some of my other recent posts in which I am recommending a more simplified strategy for weight loss, one that has more emphasis on focusing one's efforts in a few key areas rather than getting too caught up in what I consider peripheral items.

This approach is based on my background and personal exeperience with my own weight loss; it has been reinforced by my experience with the weight loss program run by the medical fitness center where I have worked for almost two years. It is also the approached used by most Registered Dietitians when you pay for their professional expertise.

I don't mean to assert or imply that this is the ONLY approach, or even that it is the best approach for everyone. Ultimately, the overall strategy is not that different--it's another means of managing energy output vs energy intake. It is also meant primarily for those starting a program, with a high level of body fat.

Here it is in a nutshell: Increase your daily calorie intake and stop including exercise calories routinely into your eating plan (i.e. "eating back exercise calories"). REFUEL after your workouts (carb/protein snack, 150-400 calories, depending on length/intesnity/calories expended during workout), but not more than 1/2 the exercise calories and do not bother with tracking recreational or activity calories (cleaning, dog walking, yardwork, wearing high heels, golf, etc.

And get out of the 1200 calorie/day herd.

Here are some of my reasons:

1. Our methods of estimating calories expended during exercise are imprecise at best. I've explained this in detail on numerous occasions. Sometimes the number you get is no more accurate than just making one up out of thin air--at best they are no more than 75%-80% accurate. My recent experience wearing a Body Bugg only confirms this.

2. Even if you do calculate an accurate BMR and could accurately calculate exercise calories, a good 20%-50% of your daily total energy expenditure (TEE) comes from casual activty and other physical factors. And that number is not only just a rough estimate, it can also vary widely from day to day. So despite our best efforts, most of us only have a vague idea of what we are burning every day.

3. Most people starting a weight loss program can and should be eating more than 1200 calories per day. In our program, the minimum calorie expenditure recommended by our dietitians is 1600 for females, 1800 for males. I think you can be a little more aggressive than that, but anyone over 180 lbs should do just fine on 1500 calories per day.

4. If you are eating a decent number of calories (1400-1800/day), and you are starting out, and you have a high level of body fat, the chances of going into "starvation mode" are low to nonexistent, in my experience. And that is true even with calorie deficits of over 1,500 per day.

Again, this is as much an accounting strategy as anything else. One could say "well, I start at 1200 calories/day and then just add exercise and activity and get to the same place".

And if that works for you, that is fine. What I am trying to do is take away a lot of the arithmetic and research that I think is unnecessary. For beginners, there is no need to be that precise about your energy output. As long as you are eating a minimum number per day, and incurring a defict, you should have success. To me, that is a lot easier than trying for the 500th time to figure out the number of calories burned in a Zumba class. I also think that routinely trying to eat 1200 calories a day is more stressful and can be counterproductive at times.

There are reasons to track exercise calories--since calories expended during a workout can represent the total amount of aerobic work performed, tracking your calories can be used to set goals and monitor fitness improvement. I understand it can be motivating to try to "accumulate" a high number of activity calories--if tracking activity calories motivates you to be more active, then keep on going--just don't put them in your eating plan. Heart rate monitors are excellent tools for improving and maintaining the quality of your workouts and training program by tracking your intensity during a workout.

But if you want to try a more streamlined approach, consider setting your daily calories a little higher, and working out and being as active as possible. I think it is more important to focus on calorie intake than it is to count every exercise/activity calorie because you are worried about starvation mode.

stacyjbaker1010

Very interesting read! Thank you for this information.

Strive2BLean

Thank you for this recommendation. I'm going to give it a try. I have been at a plateau for the longest time (since August). I am now trying the Paleo diet which is basically only eating lean meats, fruits and veggies and NO grains. (I gave up anything made with flour 6 months ago). Even though my weight loss has stalled I continue to do my cardio workouts since it is basically good for overall health. I'm a 51 year old female who is healthy (other than overweight) and intend to remain healthy. Thank you for sharing and wish me luck.

bbbgamer

Excellent advice. I believe that eating correctly as become too complicated in most people's minds. We should not all have to mathematics majors to know what to eat.

Justjoshin

I stopped reading when you said "Starvation mode"

CrystalFlury

Thank you for that!!

Classalete

georgiaTRIs

I do agree that we sometimes get so caught up in calories we forget that our body needs good calories and good excercise to work properly. I do not add my exercise calories into my food intake. Although i fall into your 1200 to 1300 calories per day line, I do watch what I eat. You can get lots of food if you just eat healthy.

I love excercies and appreciate your article. We need to find a way to eat healthy without having to work numbers to death. You will not stay on something and may a life style change if you wear yourself out with numbers.

Thanks for the article, I found it interesting.

UponThisRock

Other than a minor point or two, I agree with this approach. The MFP method of calculating daily intake by estimating exercise calories is unnecessary and leads to confusion and frustration for many people.

For most people, I would recommend keeping daily calories consistent and weekly activity consistent. When progress stalls, simply eat a little less and/or move a little more.

myofibril

Other than a minor point or two, I agree with this approach. The MFP method of calculating daily intake by estimating exercise calories is unnecessary and leads to confusion and frustration for many people.

For most people, I would recommend keeping daily calories consistent and weekly activity consistent. When progress stalls, simply eat a little less and/or move a little more.

Pretty much this.

Why make it more complicated than it needs to be?

MercenaryNoetic26

BEAUTIFUL! Great Thread. Thanks for putting this out there!

SergeantSunshine_reused

Other than a minor point or two, I agree with this approach. The MFP method of calculating daily intake by estimating exercise calories is unnecessary and leads to confusion and frustration for many people.

For most people, I would recommend keeping daily calories consistent and weekly activity consistent. When progress stalls, simply eat a little less and/or move a little more.

Pretty much this.

Why make it more complicated than it needs to be?

Same here. That is why I don't log my strength training any more. Consistency rocks.
If only my cardio was, then life would be easier heh

Barneystinson

*golf clap*

I have a pretty good handle on both my body fat percentage and daily caloric needs (TDEE). I've had my body fat tested via Bod Pod and also use measuring tape at home. I eat at a 15-20% deficit from TDEE on a daily basis and will generally eat more or less depending on my overall mood / energy. If my lifts or runs are struggling, that's a sign I need more fuel for the day. My aim is to get about a 1750-2200 calorie deficit for the week. This nicely allows for one higher calorie day (1800-1900) on the weekend after I have a long run or race.

I had an HRM for some time, got annoyed by it, and sold it. I like to stay at a more consistent eating level throughout the week and focus more on building a base of strength and endurance rather than simply working out to "earn" calories. I've tried the other way and it just encourages bad behavior and chronic cardio for me.

This is a very solid method for those who have a good grasp on their activity level and body composition.

cbu23

Thanks for sharing!

taso42

As Mr. "should i eat my exercise calories", I thought I should reply and say that I agree. I think people are missing the forest for the trees with all this talk about exercise cals.

Either
a) set a calorie goal that already includes an exercise and activity estimate, and don't bother counting exercise, or
b) set the minimal target and add the exercise back in

They are basically 2 ways to arrive at the same target.

I wish MFP had a setting for this to let each user choose. It might eliminate a lot of the confusion.

MissFit0101

As Mr. "should i eat my exercise calories", I thought I should reply and say that I agree. I think people are missing the forest for the trees with all this talk about exercise cals.

Either
a) set a calorie goal that already includes an exercise and activity estimate, and don't bother counting exercise, or
b) set the minimal target and add the exercise back in

They are basically 2 ways to arrive at the same target.

I wish MFP had a setting for this to let each user choose. It might eliminate a lot of the confusion.

Yes MFP should DEF have that option..

lexibelk

I stopped reading when you said "Starvation mode"

Weird! That's exactly when I stopped!

Is it my attention span? Or something more....Hmmm....

alyssamiller77

I've read your blog before and I get the point your making. However, the most useful part of what you said is "And if that works for you, that is fine". Yes your method works, people have followed that method for years. However, by the same token, setting a calorie goal based on normal activity and then adding calories for extra activities (i.e. working out) also works for many. In the end it's a matter two paths that lead to the same destination. Here's a real-life anecdotal example:

I lost 31 pounds in under 3 months following the MFP style of tracking to Net calories. Worked great for me. After hitting my goal I decide to switch to adding lean mass which of course requires a calorie surplus. I did a lot of research to try and determine what my daily calorie goal should be. I took your approach, I also took the MFP approach and I followed a few other guides. In the end, all of them came up with a target of 3,000-3,200 calories per day to meet my goals. Indeed, using MFP's net calories method and adding in my lifting workouts, I'm consistently eating in the range of 3,100 calories per day (varies a bit based on the intensity of the workout).

So it really comes down to what method is easiest for you to follow. For me, I like the MFP method because I can track my intake all day long real-time and it provides more mental context for me. I find that I'm more focused when working out and hitting an appropriate intensity to maximize the number of calories I "can" eat that day. For others, I'm sure it's just much easier to set a total calorie goal and skip all the math. Again whatever works for you is what is important.

solpwr

Some of you have seen this before, but I like to repost it from time to time.

Or--why I don't count them that much.

Sometimes it seems like half the comments on these boards are concerned with estimating, tracking, and logging exercise and activity calories. At any given time of day or night one can find the topic "what kind of HRM should I buy?" on the first page of the "Fitness and Exercise" Message Board.

I am going to propose a different approach. This is in keeping with some of my other recent posts in which I am recommending a more simplified strategy for weight loss, one that has more emphasis on focusing one's efforts in a few key areas rather than getting too caught up in what I consider peripheral items.

This approach is based on my background and personal exeperience with my own weight loss; it has been reinforced by my experience with the weight loss program run by the medical fitness center where I have worked for almost two years. It is also the approached used by most Registered Dietitians when you pay for their professional expertise.

I don't mean to assert or imply that this is the ONLY approach, or even that it is the best approach for everyone. Ultimately, the overall strategy is not that different--it's another means of managing energy output vs energy intake. It is also meant primarily for those starting a program, with a high level of body fat.

Here it is in a nutshell: Increase your daily calorie intake and stop including exercise calories routinely into your eating plan (i.e. "eating back exercise calories"). REFUEL after your workouts (carb/protein snack, 150-400 calories, depending on length/intesnity/calories expended during workout), but not more than 1/2 the exercise calories and do not bother with tracking recreational or activity calories (cleaning, dog walking, yardwork, wearing high heels, golf, etc.

And get out of the 1200 calorie/day herd.

Here are some of my reasons:

1. Our methods of estimating calories expended during exercise are imprecise at best. I've explained this in detail on numerous occasions. Sometimes the number you get is no more accurate than just making one up out of thin air--at best they are no more than 75%-80% accurate. My recent experience wearing a Body Bugg only confirms this.

2. Even if you do calculate an accurate BMR and could accurately calculate exercise calories, a good 20%-50% of your daily total energy expenditure (TEE) comes from casual activty and other physical factors. And that number is not only just a rough estimate, it can also vary widely from day to day. So despite our best efforts, most of us only have a vague idea of what we are burning every day.

3. Most people starting a weight loss program can and should be eating more than 1200 calories per day. In our program, the minimum calorie expenditure recommended by our dietitians is 1600 for females, 1800 for males. I think you can be a little more aggressive than that, but anyone over 180 lbs should do just fine on 1500 calories per day.

4. If you are eating a decent number of calories (1400-1800/day), and you are starting out, and you have a high level of body fat, the chances of going into "starvation mode" are low to nonexistent, in my experience. And that is true even with calorie deficits of over 1,500 per day.

Again, this is as much an accounting strategy as anything else. One could say "well, I start at 1200 calories/day and then just add exercise and activity and get to the same place".

And if that works for you, that is fine. What I am trying to do is take away a lot of the arithmetic and research that I think is unnecessary. For beginners, there is no need to be that precise about your energy output. As long as you are eating a minimum number per day, and incurring a defict, you should have success. To me, that is a lot easier than trying for the 500th time to figure out the number of calories burned in a Zumba class. I also think that routinely trying to eat 1200 calories a day is more stressful and can be counterproductive at times.

There are reasons to track exercise calories--since calories expended during a workout can represent the total amount of aerobic work performed, tracking your calories can be used to set goals and monitor fitness improvement. I understand it can be motivating to try to "accumulate" a high number of activity calories--if tracking activity calories motivates you to be more active, then keep on going--just don't put them in your eating plan. Heart rate monitors are excellent tools for improving and maintaining the quality of your workouts and training program by tracking your intensity during a workout.

But if you want to try a more streamlined approach, consider setting your daily calories a little higher, and working out and being as active as possible. I think it is more important to focus on calorie intake than it is to count every exercise/activity calorie because you are worried about starvation mode.

I agree with several of your suggestions, and disagree with a few of them. I am not lettered like you claim to be, so my input should be evaluated with that in mind.

I agree with all 4 of your reasons for coming to the conclusions you have, yet I disagree with the conclusion. Here are my reasons for disagreeing with your conclusion.

1) Many first time dieters - those who are coming to grips with their obesity for the first time in their lives - have never ever been accountable for the fuel of their bodies. They've no idea what 300 calories looks like, ingested or expended. They eat what they want, and are as active as they want to be. Genetically this may not be a problem for some, but for the obese, its a problem. They need an education about fuel. As the 2010 Dietary Guidelines for Americans says, "Calorie balance over time is the key to weight management. Calorie balance refers to the relationship between calories consumed from foods and beverages and calories expended in normal body functions (i.e., metabolic processes) and through physical activity." Your suggestions gloss over the eating plan part of the equation. I'm assuming you still are suggesting that it is appropriate to log calories ingested, correct? First time dieters also need to establish a feel for calories expended. Over time, your strategy may be a reasonable alternative, but for first timers, tracking exercise calories is essential, in my opinion.

2) Many athletic individuals enjoy - and rely upon - quantifying their performance as a metric for their progress. But that is not the only metric they like to track. Speaking for myself here, I enjoy tracking many metrics that help give me a true picture of my physiological condition. One of these metrics is calories expended. Frankly, its not a primary metric, but I do track it. You acknowledge that, but then say, "don't put that into your eating plan". That statement is incongruous with the Dietary Guideline, which points out simply that "calorie balance over time is the key to weight management". Your alternative strategy is a reasonable approach, but for those of us who keep fairly "granular" records, its a little too nebulous. Which brings me to:

3) Your concluding paragraph I believe does apply to a large segment of individuals who use MFP. But I don't think you could be any more nebulous when you say "consider setting your daily calories a little higher, and working out and being as active as possible". I wouldn't dare do that, set at 2,300 calories per day. I am training for a backcountry ski trip next month where I will be climbing 5,000-10,000 vertical feet every day for a week. Being "as active as possible" is not going to get it. Granted, I'm not typical. I would submit to you that there is probably a little more diversity among MFP'ers than many of us realize, and while your approach may fit the majority, one size does not fit all.

My conclusion is use the tool. Count calories ingested and expended. Don't sweat it on a day to day basis. Weekly or even monthly balance is a good way manage your weight strategy. And yes, quit crash dieting. Don't eat the minimum. My advice doesn't have to do with "counting back exercise calories". Here's my advice:

You have a vision now of what your physical health goal is. I would encourage you to adjust your lens to even a wider scope, that includes finding the lifestyle, adjusting every single thing in your life - that will result in your health goal as a consequence of that lifestyle. Doing that will make The Result fall out of The Process of adhering to that lifestyle.

The reason I suggest this is because we can get mired down from time to time, losing sight of the goal. Distracted. That's when you need to just focus on The Process. If your goal is The Process rather than The Result, you just have to get through that day, maybe even that moment. The Result ends up being a consequence of adhering to your goal. The goal is now the lifestyle you've chosen. This approach takes time out of the equation as well. You pronounce each day as a day you achieved your goal. The Big Goal. Most of us who have stuck with using MFP for even years have ended up adjusting their health goals at least twice through their progression. That health goal may change, but if the process becomes your goal, that doesn't change.

MFP gives you the tools to reach the goal. It is all about NET calories and accountability. Using the diary facilitates accountability. The more detail, the more you can fine tune your approach. That aspect of the lifestyle.