confused about optimal calories - weight lifting

Thisisnotadiet
Thisisnotadiet Posts: 89 Member
edited January 6 in Fitness and Exercise
I know there have already some posts about this, but could not find a specific answer to my question. After seeing all the gorgeous pics of women doing it, I am just starting weight training (also, haven't had much of a loss with cardio only). I noticed that MFP does not add exercise calories when I select the "Strength training" option from the exercise list (Am I wrong?).

Does it mean that I should eat 1200 calories (my calculated MFP daily rate with no exercise) even when I am weight lifting?

Also, the amount of calories that I burn with weight lifting is way less than the ones burned when I do cardio (I have a polar watch), so does it mean that I have to eat less?

My initial goal is to loose 10-15 pounds and being more toned. The latter is more important than the former though.

Thank you for all your suggestions!

Replies

  • AmyRhubarb
    AmyRhubarb Posts: 6,890 Member
    You can enter strength training in the MFP database under cardio and it will show a calorie burn, or just enter in manually from your HRM if you want. But you are right about weight lifting showing a lower calorie burn on the HRM than cardio - I think the HRMs aren't really designed for weight lifting, unless you're doing a kind of circuit training mix of cardio and weights. But I believe one of the benefits of weight lifting is a prolonged burn well after you've finished your workout - plus, building muscle is a good thing overall for increased calorie burn all the time.

    If you are going to do weight lifting, I would say 1200 calories per day isn't enough. Personally, I think it's too low for most women anyway. :tongue:

    Have a look at this topic: http://www.myfitnesspal.com/topics/show/654536-in-place-of-a-road-map-2-0-revised-7-2-12

    Great info there for figuring and setting your calorie goals, and your macros, for maximum fat loss while keeping your lean body mass and building in more muscle.

    And for a great example of listing heavy and eating WELL over 1200 calories, see this one: http://www.myfitnesspal.com/topics/show/709987-how-wrong-i-was-600-days-of-mfp-lotsa-pics

    Good info in both of those topics!
  • a_vettestingray
    a_vettestingray Posts: 654 Member
    I usually just log mine under cardio. However, I do not follow MFP recommendations; I set up a custom plan.

    I eat at TDEE - 15% and usually do not eat back exercise calories, so I know that I need to eat the same amount everyday, and since I like to eat a lot of the same thing - it makes it super easy.

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

    Try going to this site and calculate at anywhere from 10-20% deficit.

    Remember that with weight training, your weight might not actually go down. Use the mirror, pictures, and how your clothes fit as a true indicator of success/progress.

    In 9 months, I have only lost two pounds (thats .2lb/month!!). However, I have lost a couple of inches off my waist and hips and my clothes fit so much better - no muffin top.
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