How much calories used during workout?
yirara
Posts: 10,424 Member
So I'm trying to not overeat, but at the same time not to get too low with calorie intake as I don't aim for a high weight loss. My little problem is that I have no idea how much calories my workouts need, and from what I read a heart-rate monitor won't help me either. I'm sure the estimates here, logging circuit training are way too high.
I'm currently working myself through this list here: http://www.dailyhiit.com/hiit-blog/hiit-workout/workout-links-so-far/ (it's 15. today) Not counting warmup, stretching and 10 second interval breaks I get about 34-38 minutes of net workout time per day, 5 times per week. If a workout is shorter than that I add a second that focuses on similar areas.
Intensity is difficult to estimate... I sweat bigtime after a short moment and lose about 300-400gr on water during the workout, while drinking about the same (thus losing twice that amount). I use weights of about 6-12 kg at the moment, but trying to get higher without injuring myself (I'm usually alone in the gym, thus it's unlikely I'll start lifting heavy). When I don't go to the gym I use kettlebells of 8 and 12 kg.
I'm 1.69m (5.5-ish), 72,8kg (160.5 lbs)
Thanks a lot
I'm currently working myself through this list here: http://www.dailyhiit.com/hiit-blog/hiit-workout/workout-links-so-far/ (it's 15. today) Not counting warmup, stretching and 10 second interval breaks I get about 34-38 minutes of net workout time per day, 5 times per week. If a workout is shorter than that I add a second that focuses on similar areas.
Intensity is difficult to estimate... I sweat bigtime after a short moment and lose about 300-400gr on water during the workout, while drinking about the same (thus losing twice that amount). I use weights of about 6-12 kg at the moment, but trying to get higher without injuring myself (I'm usually alone in the gym, thus it's unlikely I'll start lifting heavy). When I don't go to the gym I use kettlebells of 8 and 12 kg.
I'm 1.69m (5.5-ish), 72,8kg (160.5 lbs)
Thanks a lot
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Replies
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Honestly, it would be a wild guess for the most part. Many people aim to eat the same calories daily, measure weight loss over a 4+ week average and then back into their TDEE. For example, I eat on average around 2500 calories and average 1 lb per week over the last 8 weeks. This means, eat about 3500 calories below my weekly TDEE or 500 per day. So my estimate average TDEE is 3000 daily.0
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Honestly, it would be a wild guess for the most part. Many people aim to eat the same calories daily, measure weight loss over a 4+ week average and then back into their TDEE. For example, I eat on average around 2500 calories and average 1 lb per week over the last 8 weeks. This means, eat about 3500 calories below my weekly TDEE or 500 per day. So my estimate average TDEE is 3000 daily.
^^this is what I would do (and actually do), assuming some predictability in my workouts/activity levels on average.0 -
Thanks guys. I'm not sure I'll want to lose so much weight that I'm able to have data over months and months. But hey, I can still try to up the calorie intake at a certain time and see what happens. At the moment I think it's going a bit too fast. I'm used to weight losses of about 1kg a month, and currently I'm at 1.6 after 22 days (I did sport before and stopped eating sweets before signing up). If it's a simple in vs out then I *quickly builds a spreadsheet* should have lost 1kg right now, based on calorie deficit from eating alone *oopsie*. That means, sport accounts for 600 grams over 16 workouts = 262 kcal per workout? It sounds more realistic than the high 300s mfp is giving me. Best to assume 2/3 of that
edit: messed up my numbers. Next time I should have a morning tea first.0 -
Thanks guys. I'm not sure I'll want to lose so much weight that I'm able to have data over months and months. But hey, I can still try to up the calorie intake at a certain time and see what happens. At the moment I think it's going a bit too fast. I'm used to weight losses of about 1kg a month, and currently I'm at 1.6 after 22 days (I did sport before and stopped eating sweets before signing up). If it's a simple in vs out then I *quickly builds a spreadsheet* should have lost 1kg right now, based on calorie deficit from eating alone *oopsie*. That means, sport accounts for 600 grams over 16 workouts = 262 kcal per workout? It sounds more realistic than the high 300s mfp is giving me. Best to assume 2/3 of that
edit: messed up my numbers. Next time I should have a morning tea first.
The good news is, you don't have to lose weight to collection and figure out your TDEE. I could easily do the same thing if I am losing, maintaining or gaining weight. Maybe its because I am a huge math/excel geek, lol.
And 1.6kg (about 75% through the month) would probably put you on part to average a 1lb per week loss or a 500 calories daily deficit.0 -
Oh yea, nothing works without excel! I completely am with you there
One thing is certain: I'll need to eat a bit more. This deficit is a bit too big for my liking, even though I don't have a problem maintaining it. I'm not hungry at all throughout the day and don't feel like I miss anything. Well.. maybe a little beer during football (soccer for our American friends).. I might take one during the finals, if I manage to stay awake long enough. Plus working out, apart from me loving the moving around, has one great advantage: for some reason I have no craving at all for sweets or crisps. Hey I had no bag of crisps since I started mid April and I can take just 2 little sweets or 2 dates out of the pack instead of eating it all.0 -
As if I don't have better things to do. But stats fascinate me, and thus I changed all my circuit training exercises to very very brisk waking, which seems to be more in line with the weight loss I'm seeing. Lets hope it's not changing too much over time and I don't need to change everything again ^^0
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As if I don't have better things to do. But stats fascinate me, and thus I changed all my circuit training exercises to very very brisk waking, which seems to be more in line with the weight loss I'm seeing. Lets hope it's not changing too much over time and I don't need to change everything again ^^
Changing your exercise from circuit training to walking won't do anything from a fat loss perspective. That is all controlled by calories. If you did lose weight after changing your exercise, it's water weight from not breaking down your muscles. I would recommend some kind of resistance training as that is much better for muscle preservation and definition.0 -
Oh, I was being unclear. I did not change my workout routine, but the way I log it here. Logging as circuit training showed a far too high calory use. Logging it at very fast walking seems to be more in line. I could also log shorter workout times and sticking with circuit, but I like to have the correct workout length listed here.0
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