question RE: sedentary, lightly active, etc etc

kealambert

question for my MFPer friends: for your lifestyle (sedentary, lightly active, mod. active, very active), do you or do you not log your exercise if you are including that in your lifestyle? I just switched to mod. active based on my level of working out/sports I do during the week, and wasn't sure if I'm supposed to ALSO include the cals burned from them or if that would just be doubling the output on here...

ElizabethRoad

Your exercise isn't supposed to count towards that setting. If you get extra calories because you put "active" AND you get extra calories from exercise, you're going to be eating too much.

psuLemon

question for my MFPer friends: for your lifestyle (sedentary, lightly active, mod. active, very active), do you or do you not log your exercise if you are including that in your lifestyle? I just switched to mod. active based on my level of working out/sports I do during the week, and wasn't sure if I'm supposed to ALSO include the cals burned from them or if that would just be doubling the output on here...

If exercise is in your TDEE calculation like yours, you dont eat back exercise calories. If you notice you aren't losing, then it might be under calculating but you can add 200 calories for a month to see if that jump starts the lose again.

psuLemon

Your exercise isn't supposed to count towards that setting. If you get extra calories because you put "active" AND you get extra calories from exercise, you're going to be eating too much.

Actually it can be. It's a different approach. This one works a bit better as you aren't chasing your exercise calories if you workout late at night.

And in fact, I have done this method for well over 100 people with success in losing weight.

dls06

I would not include it in your lifestyle. Add exercise when you do it. You lifestyle pertains to normal daily activity without exercise.

kealambert

the first 45 days on here, i had it at sedentary, and was eating back my calories, no progress, so I'm trying the alternative, setting it higher, and figured not to eat them back.

two conflicting responses, though

kealambert

Your exercise isn't supposed to count towards that setting. If you get extra calories because you put "active" AND you get extra calories from exercise, you're going to be eating too much.

Actually it can be. It's a different approach. This one works a bit better as you aren't chasing your exercise calories if you workout late at night.

And in fact, I have done this method for well over 100 people with success in losing weight.

this is encouraging. i had the same viewpoint as the others in here have had, and since I workout after I get home from work, sometimes 9-10pm, I really struggle to get those calories back, and also fear eating that close to when I sleep would affect my metabolism.

cmriverside

the first 45 days on here, i had it at sedentary, and was eating back my calories, no progress, so I'm trying the alternative, setting it higher, and figured not to eat them back.

two conflicting responses, though

I always was honest. I used the settings for active / sedentary, etc. Then also ate my exercise cals. All of them. The one thing I didn't do is input how many workouts a week I planned to do into the goal wizard.

I used "Lightly Active" even though I wasn't working and I'm not that busy in my life ( no kids or husband to run after ).

I lost 52 lbs in eight months. Exercised 3-5 days a week and added the exercise in separately.

I think you just pick one, if it doesn't work, change it next month.

bcattoes

I have mine set to sedentary because I have a desk job, and I log all exercise.

ElizabethRoad

Your exercise isn't supposed to count towards that setting. If you get extra calories because you put "active" AND you get extra calories from exercise, you're going to be eating too much.

Actually it can be. It's a different approach. This one works a bit better as you aren't chasing your exercise calories if you workout late at night.

And in fact, I have done this method for well over 100 people with success in losing weight.

No, what I'm saying is you have to choose one method.

ncole3

I have mine set to sedentary because I have a desk job, and I log all exercise.

I agree with this one.

violetness

question for my MFPer friends: for your lifestyle (sedentary, lightly active, mod. active, very active), do you or do you not log your exercise if you are including that in your lifestyle? I just switched to mod. active based on my level of working out/sports I do during the week, and wasn't sure if I'm supposed to ALSO include the cals burned from them or if that would just be doubling the output on here...

If exercise is in your TDEE calculation like yours, you dont eat back exercise calories. If you notice you aren't losing, then it might be under calculating but you can add 200 calories for a month to see if that jump starts the lose again.

Can you explain to me what TDEE is?

psuLemon

Your exercise isn't supposed to count towards that setting. If you get extra calories because you put "active" AND you get extra calories from exercise, you're going to be eating too much.

Actually it can be. It's a different approach. This one works a bit better as you aren't chasing your exercise calories if you workout late at night.

And in fact, I have done this method for well over 100 people with success in losing weight.

No, what I'm saying is you have to choose one method.

got it, sorry about that. I misread it.

dls06

Get yourself a food scale to see if you are eating more than you think.

kealambert

I have mine set to sedentary because I have a desk job, and I log all exercise.

this is what I've been doing, and hasn't been successful thus far (actually grew an inch in my belly/waist and 2+inches on my thighs, and an inch on my biceps) while going up in weight and BF%, so it's probalby something I was doing inaccurately, but I need to find a method that works for me

ElizabethRoad

Your exercise isn't supposed to count towards that setting. If you get extra calories because you put "active" AND you get extra calories from exercise, you're going to be eating too much.

Actually it can be. It's a different approach. This one works a bit better as you aren't chasing your exercise calories if you workout late at night.

And in fact, I have done this method for well over 100 people with success in losing weight.

No, what I'm saying is you have to choose one method.

got it, sorry about that. I misread it.

I think I was unclear, actually.

kealambert

Get yourself a food scale to see if you are eating more than you think.

it's been on my list, but budget is super tight, it's something I HAVE to hold back on (I'm not going to get a 10 dollar scale, if I can help it)

nixirain

Your exercise isn't supposed to count towards that setting. If you get extra calories because you put "active" AND you get extra calories from exercise, you're going to be eating too much.

Actually it can be. It's a different approach. This one works a bit better as you aren't chasing your exercise calories if you workout late at night.

And in fact, I have done this method for well over 100 people with success in losing weight.

I am considering changing my numbers to include the amount of exercise I do. Like you said, I tend to "chase" my exercise calories since I work out at night mostly which makes me eat too little during the day and have a massive amount of calories to eat in the evening. I know that I can balance it out by eating more the next day, but it makes it harder to track/messes with your mental balance of eating. Thanks for that!

To the OP, I would do whatever way is the best for you. If having a set number of calories including exercise is the best way for you to lose, then I would set your activity level to how much you are working out. If you want to lose even without exercise and "earn" the extra calories, then I would set it to your everyday level ie: sedentary for desk job, lightly active for a sales/retail job etc.

rileysowner

Go to http://www.fitnessfrog.com/calculators/tdee-calculator.html and figure out your TDEE including exercise, they take off 20% and eat that amount but don't eat extra for the exercise you do. That is what I am doing, and I am losing just fine. Much easier for me. You will likely find you are eating a fair amount more.

Jade17694

I put mine at lightly active because of all the walking i do and i'm currently doing the shred so i guess that's my lifestyle. I eat 1340 + most of my exercise calories...will see if it's done me any good come monday weigh in i guess, i have to say though i definitely feel fitter and not stuffed nor hungry so can't be doing any harm.

Jade17694

Go to http://www.fitnessfrog.com/calculators/tdee-calculator.html and figure out your TDEE including exercise, they take off 20% and eat that amount but don't eat extra for the exercise you do. That is what I am doing, and I am losing just fine. Much easier for me. You will likely find you are eating a fair amount more.

Crikey just done mine on there and i'm supposed to be eating 2231 i don't even eat 2000 on a daily basis with exercise calories

dls06

Get yourself a food scale to see if you are eating more than you think.

it's been on my list, but budget is super tight, it's something I HAVE to hold back on (I'm not going to get a 10 dollar scale, if I can help it)

http://www.rd.com/slideshows/what-does-a-serving-size-look-like/
This may help and it doesn't cost anything.

kgraham101

Can you explain to me what TDEE is?
[/quote]

Total daily energy expenditure.

marbly

Your exercise isn't supposed to count towards that setting. If you get extra calories because you put "active" AND you get extra calories from exercise, you're going to be eating too much.

Actually it can be. It's a different approach. This one works a bit better as you aren't chasing your exercise calories if you workout late at night.

And in fact, I have done this method for well over 100 people with success in losing weight.

No, what I'm saying is you have to choose one method.

got it, sorry about that. I misread it.

Is my method correct?

My BMR is around 1300, I'm eating NET 1350 per day. So, on active days when I burn a lot, I eat back all my exercise cals and on non-work out days, I eat less obviously which means that my gross cals per day could range anywhere from 1300 up to 2500.

OR is your method of using TDEE more successful for weight loss? I can't tell because I have just started lifting and I have gained weight. I suspect it has been water weight though as I was doing a lot of cardio as well.

kealambert

Get yourself a food scale to see if you are eating more than you think.

it's been on my list, but budget is super tight, it's something I HAVE to hold back on (I'm not going to get a 10 dollar scale, if I can help it)

http://www.rd.com/slideshows/what-does-a-serving-size-look-like/
This may help and it doesn't cost anything.

great, I'll look at this when I'm at home, thank you

rileysowner

Go to http://www.fitnessfrog.com/calculators/tdee-calculator.html and figure out your TDEE including exercise, they take off 20% and eat that amount but don't eat extra for the exercise you do. That is what I am doing, and I am losing just fine. Much easier for me. You will likely find you are eating a fair amount more.

Crikey just done mine on there and i'm supposed to be eating 2231 i don't even eat 2000 on a daily basis with exercise calories

Did you take off the 20%? Just making sure.

psuLemon

question for my MFPer friends: for your lifestyle (sedentary, lightly active, mod. active, very active), do you or do you not log your exercise if you are including that in your lifestyle? I just switched to mod. active based on my level of working out/sports I do during the week, and wasn't sure if I'm supposed to ALSO include the cals burned from them or if that would just be doubling the output on here...

If exercise is in your TDEE calculation like yours, you dont eat back exercise calories. If you notice you aren't losing, then it might be under calculating but you can add 200 calories for a month to see if that jump starts the lose again.

Can you explain to me what TDEE is?

TDEE is the total amount of energy you expend throughout the day. So it's your metabolic rate + lifestyle + exercise.

http://www.shapefit.com/basal-metabolic-rate.html

psuLemon

Your exercise isn't supposed to count towards that setting. If you get extra calories because you put "active" AND you get extra calories from exercise, you're going to be eating too much.

Actually it can be. It's a different approach. This one works a bit better as you aren't chasing your exercise calories if you workout late at night.

And in fact, I have done this method for well over 100 people with success in losing weight.

No, what I'm saying is you have to choose one method.

got it, sorry about that. I misread it.

Is my method correct?

My BMR is around 1300, I'm eating NET 1350 per day. So, on active days when I burn a lot, I eat back all my exercise cals and on non-work out days, I eat less obviously which means that my gross cals per day could range anywhere from 1300 up to 2500.

OR is your method of using TDEE more successful for weight loss? I can't tell because I have just started lifting and I have gained weight. I suspect it has been water weight though as I was doing a lot of cardio as well.

Whats your deficit set at? It's hard to tell without more information.

Generally though, for you it should be BMR * lifestyle + 50-75% of exercise calories (if MFP is calculating) - 250 (1/2 lb deficit) = total calories needed.