Activity Level vs. Logging Exercises

fortinfitness

I'm thinking of switching my calorie/activity goals.

Right now, I have my daily calorie goal based on my resting metabolism and sedentary lifestyle (I work at a desk all day). I then add what I eat *AND* what I do (e.g., exercises, cardio, weight training, housework, errands, cleaning, etc).

Obviously, it's different every day, and I try to eat my calories based on my activities.

But, I'm thinking of switching to what some do and/or suggest, which is to not log my activity but increase my activity level to, say, moderate of heavy (I work out 6 days a week, which includes at least 60 minutes weight and 20-30 minutes of cardio).

That way, it makes my daily calorie goal the same every single day and streamlines everything (plus, I don't have to add all my activities, too).

What do you guys think?

P.S.: The problem with logging activities is that on days when I overdo it on the food, I try to make it up with extra exercises -- or on days I work heavy, I feel I have to eat my calories all the time. This is a constant struggle.

But if I were to streamline everything, I figure I only have to meet my daily caloric goal, regardless of what I do. Less stress, less risk of cheating, less "juggling" numbers around. But I may be wrong. Suggestions? Thoughts?

fortinfitness

Well, I started my new regimen using the Katch-McArdle calorie expenditure algorithm, basing it on my goal weight, not the weight I have now. No need to record activities or calories burned. Just food. And I love it! So much simpler. FYI, I used the Scooby calculator at http://scoobysworkshop.com/accurate-calorie-calculator/ althrough some people recommended the freedieting.com. Either way, this is so much better.

Chief_Rocka

Makes a lot more sense then the MFP method

WendyTerry420

My advice is to switch to lightly active and log only exercise. Most people think they are sedentary and are actually lightly active.

fortinfitness

Actually, Wendy, there is a tool that calculates this a lot more precisely -- it asks your day job activity, and how many workouts (and time of those workouts), which gives the factor for TDEE. It's the Body Weight Simulator: http://bwsimulator.niddk.nih.gov/ (this is also because I do all the housework, errands, cooking, groceries, cooking, etc, so my NEAT is high too).

sammys1girly

After logging as you have been doing for over a yr and a half, I just switched to the TDEE method and am only a couple weeks in, so I can't give you any results. But it sure takes off the stress of trying to work hard some days to eat more. I just plugged in my average hours of exercise on Scooby's tdee calculator and have the same calorie goal every day. I do miss entering some big workout numbers, but it allows me to not feel starved on my rest days.

fortinfitness

Yes, precisely. That's a big benefit PLUS your total calorie deficit or surplus is truly calculated on a weekly basis -- not daily. Look at the "average" bar at the end of your weekly summary in your MFP app. Awesome stuff.

3foldchord

Originslly I was set at whatever MFP has, obviously. then I tired the method of using the BMR then logging everything, but it got complex, like you said.
Now I use the 'exercise 3xs a week number from aTDEE site.
I workout (Bodyweight stuff) 3 times a week and don't log that, but I do log "intents for exercise bike rides and brisk walks", non exercize activity I just count as part of my lightly active setting.
So the intentional exercise minus Bodyweight workouts is all I log. I have found this works well for me.

Similar to what you proposed, but you workout 6 days a week. So, I think your plan will be a good one.

edit to say:
I use the app for my 'how much can I eat today? How many cals do I have left?" By using the weekly results chart. I go by my weekly calorie/macro results, not my daily. This too, made it less stress and has been working well.

jacksonpt

There seem to be 3 approaches to all this:

1) set activity level to sedentary and log EVERYTHING (sounds like what you are currently doing)
2) set activity level such that it includes your lifestyle activity, but not your exercise so you don't have to log all the "little stuff" (walking the dog, vacuuming, etc).
3) set activity level such that it includes everything, including workouts.

My thoughts on each of them:
1) if you're good at measure calorie burns, this is going to be the most accurate. It's also the most tedious. IMO, not necessary for people who have reasonably consistent levels of "lifestyle activity" - recommended for people who live for details, but don't get obsessed over them.
2) The best balance, and accurate enough for 90% of people 90% of the time - recommended starting point for all of MFP
3) The easiest, but has the most gray area as most people's TDEE fluctuates fairly significantly on rest days vs exercise days - recommended for people with pretty consistent routines (workout 5+ days a week, similar workouts each day, similar daily lifestyle day in and day out, etc).

readthat

So is this more of a weekly way of tracking calories? Your overall average for the week? I kind of like this idea if it works. I get used to eating more on days I work out, then it's harder to downsize on the days I don't. I would like to hear if anyone has been using this method and how it's working as far as continuing to lose.

caseythirteen

I use TDEE minus a slight deficit and don't track exercise and I like it so much more! It's just easier and consistent which are two things that will make it easier for me to keep up with long term. I like food and the thought of eating less on rest days was not good for me. I feel like I get enough each day and it all evens out. Glad you're liking this method. I would highly recommend it!

sammys1girly

Yes, precisely. That's a big benefit PLUS your total calorie deficit or surplus is truly calculated on a weekly basis -- not daily. Look at the "average" bar at the end of your weekly summary in your MFP app. Awesome stuff.

Exactly! I hate feeling so hungry and tired on rest days, simply b/c I am "not allowed" to eat more than my rest day calories.
With the TDEE, I can fuel and not feel bad about it

readthat

I am still toying with this weekly calorie idea. I like it much better to eat the same calories every day, BUT I keep reading everywhere how important it is that you eat more on the days you work out. I think for muscle building/repair. If you are accounting for the higher amount of exercise calories, but just spreading it out on an average all week, will I still be ok on work out days?

fortinfitness

I heard the same, and I heard from others that science backs up the fact that it doesn't matter. It's the same "postworkpout meals/shakes" debate. They say there's a window after working out within which you must consume your postworkout. More and more science is proving this is wrong.

Weekly is fine. There's no difference if you eat more on workout days, unless you workout more than you calculated in your activity level. Use this scientific calculator to calculate the activity level for work AND with workouts:

http://bwsimulator.niddk.nih.gov/

The only case where this might (and it's a big "might") be important is when you do high intensity training (HIT) as opposed to days when you do LISS (low-intensity steady state cardio).

On those days, you don't need to eat more because you're working out. That still doesn't matter. But it's important that you don't have a tremendous caloric deficit, meet your caloric target (even if it's average), so that your macros (fats, proteins, and carbs) are met for muscle repair and recovery, and that you do have some of it after your workout.

Take Myth #4:

http://lifehacker.com/5895140/10-stubborn-exercise-myths-that-wont-die-debunked-by-science

Here's a podcase that discusses this...

http://www.fat2fitradio.com/2012/03/fat-2-fit-141-eating-your-exercise-calories/

Hope this helps.