Frustrated with caloric burn calculations.
Replies
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TamzFit777 wrote: »
I use a Scosche Rhythm+ HRM arm band to track my heart rate during ALL of my workouts (weight lifting, HIIT, general cardio). They are just under $80 at most places.
I've had good results using my HRM but only after pairing it to my Active Metabolic Zones which I figured out after an assessment. Downside is that the AM assessments can be pricey and they have to be repeated as your fitness levels improve.0 -
Use a real HRM (Heart Rate Monitor) like a Garmin or Polar. I've had testing done and my Garmins have always been almost dead on for calories if my settings are right. That whole age minus max HR is nonsense and as someone said it doesn't exactly correlate to calories burned, it's just one factor, but it is the easiest one to monitor for results. At my last test my max HR was pushed to 209 and I've hit 206 during cycling races well into my 30's and according to the formula that's not possible and doesn't account for that high of a number. My resting HR is also 40-45bpm which is hardly ever mentioned but is a huge factor when utilizing HR for effort. My endurance (fat burning) zone and a person's with a 90 RHR will be vastly different because the effort we both put forth to reach say 150bpm is going to be nowhere near equal. They may hit that walking up a flight of stairs while it takes me running on a 10 incline on a treadmill. According to formulas that person is burning more kcals than me for a workout of the same time frame.
Now I'm not saying the average person should pay for vo2 and calorie burning tests, it's not necessary to be that accurate, but these days there are good deals on high quality HRM's. Make sure it has settings for weight, age, activity levels, resting/max HR, and HR zones. Garmin sponsored a team I raced with plus I've always liked their interfaces so I heavily favor them, in fact I won't use anything else. With that said, their Garmin Connect site links up with their watches and computers and enables you to punch in your info and upload data. I will say that Polar got smart and a LOT of commercial gym equipment can be linked up with their stuff so that's a huge plus for their products.
And as far as burning 225 kcals in 15 minutes - do you run (race)? Have you ever swam in an open water race? Climbed a category 1 or 2 on a bike? Stairmaster cranked up to 12+? And by race I mean race - balls to the wall everything you've got run/swim/bike/fight to crush your competition, no participation trophy's. Not a jog down the road or an easy Saturday 5k. Do I buy it for tabata, no way. But 15's a doable number if you're busting your *kitten* and not just working out to post it on your Facebook status.
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I think the biggest problem in figuring out those kinds of things is that without a measure of power all we know is how hard we worked. And in this case, even though you @TamzFit777 know how hard you worked, I have no idea how hard that was, and as such can't compare it to anything solid in terms of calorie burn.
You might want to see if you can find a MET equivalent calculation, that will give you the MET number tied into your weight, and calculate the calories from there. That would still rely on your perceived effort unless they have specific MET numbers for say jumping rope at a speed of X jumps per second. In the case of the running with your son in tow, it would seem that the closest you might find would be uphill sprints that approximate the additional drag factor of towing your son on the sled.
That being said, I think many if not most sources over estimate the impact of EPOC, and looking for sources on Google Scholar might give you a better idea of realistic calorie burn after the exercise. If the EPOC burn was as high as some sources claim, I'd be doing HIIT type workouts all the time, as it would be a huge time savings over longer workouts! I do think HIIT has it's place and I do it as part of my workouts, and often also do extended time hard intervals at varying intensities. But I think the HIIT hype has inflated the benefits in some areas, including total calories burned.
I did some true Tabata protocol HIIT on our elliptical. For my size (180 pounds) I reached the max readout of the machine in calories per minute which is 25 per minute. Heart rate rose really quick, and the last couple of intervals my LOW heart rate was in the 170 range. But here's the problem. I don't know how much you weigh, how hard you can work, or how fit you are. You might be more fit pound per pound than I am, you might not. But with any weight bearing exercise, weight is a huge factor in calorie burn. So even if you worked at equal output pound per pound as I did, I couldn't give you a number. And being I don't jump rope, I couldn't figure out how hard that was in comparison, even if I knew how fast you were jumping.
Being that I do know my output capability and not considering myself any type of super fit or elite amateur athlete, I do personally think that 15 calories a minute is well withing the range of other non elites, only possibly limited by very small people possibly having a hard time hitting that on certain types of work. In my case I have a power measure on my elliptical. You might be able to find a machine that gives you a way to gauge your output vs other workout types, and that could possibly get you in the ballpark for effort and calorie burn.
As for the HR monitor, IMO useless for HIIT type stuff. They are well suited to steady state cardio. But for HIIT the only real use would be to see an average or the high HR.
Nailing down accurate calorie burns can be tough. Even with all the devices, they read all over the place. I've just tried to find the appropriate apps that are at least close, accept that some error will exist, and go from there. Short of direct power measures and personal testing, it's the best most of us can do.0 -
TamzFit777 wrote: »If you are able to burn 15 a minute without him attached then you are obviously extremely, extremely fit. Just guess like you've been doing if it's working.
Oh no no no, I'm not extremely fit, I was a couple years ago, but then I put on 30lbs of fat after a surgery and bedrest. Trying to lose 10lbs of fat and add 10lbs of muscle and then ill decide what to do about the rest of the fat, because being at 19% bodyfat made me look too skinny and old. That being said, I am not extremely fit but I work hard when I work out, to the point of feeling like im going to throw up. Ever feel that way?
Burning 15 a minute is going at max intensity, HR up and sweat pouring ect... That is if it is true, now you got me doubting what I learned in personal trainers courses, so Ill have to do more research, but then, how do I know whats legit information and what isnt? By the looks of your profile picture, you must know what your doing so Im not discounting what you say..
Its like the vaccine wars, some resources prove they are harmful, don't work as well as they claim, and then some resources say they are good and helpful.. Each side will say that the others resources are not credible.
Except the only study to support vaccines being harmful was completely fabricated. There were charges of fraud and he was barred from practicing medicine.
Are there benefits to HIIT? Yes. But many of the claims are overblown.0 -
Look at the actual protocols used in those HIIT studies. Are you exceeding 90% VO2 max during your high intensity periods? If using perceived effort, does it pretty much feel like you want to die/puke/pass out after each intense period? If not, you're doing intervals, not HIIT.
When the Wingate Test, one of the protocols used in a study you linked, is performed at the NHL combine the players refer to it as the puke test ... with a bucket in the room to receive whatever comes up.
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TamzFit777 wrote: »I did 15 minutes of tabata, thats 225 calories at 15 cals per min. 100 is not that close to 225 when it comes to cals. I read somewhere that you count the rest because your hr is still up at rest.
A fast beating heart doesn't burn extra calories. Ask any overweight person with an anxiety problem.
Is this what you're doing? http://www.bodybuilding.com/fun/the-real-tabata-brutal-circuit-from-the-protocols-inventor.html
Otherwise, you're doing a form of interval training, crossfit, etc., so again, 100 is most likely an inflated number.
The original tabata testing was done strictly supervised in a lab, too, at 170% VO2 max. That's a crazy number and chances are very, very low that you're hitting that mark on your own. Again, something has been labeled by the fitness industry and used out of context. It happens all the time.
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brianpperkins wrote: »Look at the actual protocols used in those HIIT studies. Are you exceeding 90% VO2 max during your high intensity periods? If using perceived effort, does it pretty much feel like you want to die/puke/pass out after each intense period? If not, you're doing intervals, not HIIT.
When the Wingate Test, one of the protocols used in a study you linked, is performed at the NHL combine the players refer to it as the puke test ... with a bucket in the room to receive whatever comes up.
Yes, very close to that as I mentioned earlier.0 -
triggerpuller702 wrote: »Use a real HRM (Heart Rate Monitor) like a Garmin or Polar. I've had testing done and my Garmins have always been almost dead on for calories if my settings are right. That whole age minus max HR is nonsense and as someone said it doesn't exactly correlate to calories burned, it's just one factor, but it is the easiest one to monitor for results. At my last test my max HR was pushed to 209 and I've hit 206 during cycling races well into my 30's and according to the formula that's not possible and doesn't account for that high of a number. My resting HR is also 40-45bpm which is hardly ever mentioned but is a huge factor when utilizing HR for effort. My endurance (fat burning) zone and a person's with a 90 RHR will be vastly different because the effort we both put forth to reach say 150bpm is going to be nowhere near equal. They may hit that walking up a flight of stairs while it takes me running on a 10 incline on a treadmill. According to formulas that person is burning more kcals than me for a workout of the same time frame.
Now I'm not saying the average person should pay for vo2 and calorie burning tests, it's not necessary to be that accurate, but these days there are good deals on high quality HRM's. Make sure it has settings for weight, age, activity levels, resting/max HR, and HR zones. Garmin sponsored a team I raced with plus I've always liked their interfaces so I heavily favor them, in fact I won't use anything else. With that said, their Garmin Connect site links up with their watches and computers and enables you to punch in your info and upload data. I will say that Polar got smart and a LOT of commercial gym equipment can be linked up with their stuff so that's a huge plus for their products.
And as far as burning 225 kcals in 15 minutes - do you run (race)? Have you ever swam in an open water race? Climbed a category 1 or 2 on a bike? Stairmaster cranked up to 12+? And by race I mean race - balls to the wall everything you've got run/swim/bike/fight to crush your competition, no participation trophy's. Not a jog down the road or an easy Saturday 5k. Do I buy it for tabata, no way. But 15's a doable number if you're busting your *kitten* and not just working out to post it on your Facebook status.
Yes, full force, and if I wasn't busting my *** I wouldn't say it was Tabata.0 -
TamzFit777 wrote: »I did 3 sets of tabata (10 repetitions, 25 sec work, 10sec rest) fast skipping. how do you calculate that? MFP gave me like 100 calories and I KNOW it was way more than that!
Also, I tied my backpack to a sled and took my son (40lbs) for a run around the school soccer field, 3 laps (tabata style) plus walking to and from field, 14 mins work. How do I calculate that?
So you were working for 3x10x25 secs? So 750 secs = 12 mins and you think that should be more than 100 calories ? Why?0 -
Mischievous_Rascal wrote: »TamzFit777 wrote: »I did 15 minutes of tabata, thats 225 calories at 15 cals per min. 100 is not that close to 225 when it comes to cals. I read somewhere that you count the rest because your hr is still up at rest.
A fast beating heart doesn't burn extra calories. Ask any overweight person with an anxiety problem.
Is this what you're doing? http://www.bodybuilding.com/fun/the-real-tabata-brutal-circuit-from-the-protocols-inventor.html
Otherwise, you're doing a form of interval training, crossfit, etc., so again, 100 is most likely an inflated number.
The original tabata testing was done strictly supervised in a lab, too, at 170% VO2 max. That's a crazy number and chances are very, very low that you're hitting that mark on your own. Again, something has been labeled by the fitness industry and used out of context. It happens all the time.
Great article, yes i have done jump lunges and frog jump, one thing not mentioned was kettlebell swings which are great too.
Anyway, even if I only burned 100 calories or less as many have said, I didnt eat them back so still good to go.0 -
Wow lots of posts suddenly appeared, never change MFP0
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TamzFit777 wrote: »brianpperkins wrote: »Look at the actual protocols used in those HIIT studies. Are you exceeding 90% VO2 max during your high intensity periods? If using perceived effort, does it pretty much feel like you want to die/puke/pass out after each intense period? If not, you're doing intervals, not HIIT.
When the Wingate Test, one of the protocols used in a study you linked, is performed at the NHL combine the players refer to it as the puke test ... with a bucket in the room to receive whatever comes up.
Yes, very close to that as I mentioned earlier.
So you put your child on a sled and worked out to the point of puking
I don't think so
No mother would do that to her child0 -
TamzFit777 wrote: »brianpperkins wrote: »Look at the actual protocols used in those HIIT studies. Are you exceeding 90% VO2 max during your high intensity periods? If using perceived effort, does it pretty much feel like you want to die/puke/pass out after each intense period? If not, you're doing intervals, not HIIT.
When the Wingate Test, one of the protocols used in a study you linked, is performed at the NHL combine the players refer to it as the puke test ... with a bucket in the room to receive whatever comes up.
Yes, very close to that as I mentioned earlier.
Very close means not reaching a target.
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TamzFit777 wrote: »I did 3 sets of tabata (10 repetitions, 25 sec work, 10sec rest) fast skipping. how do you calculate that? MFP gave me like 100 calories and I KNOW it was way more than that!
Also, I tied my backpack to a sled and took my son (40lbs) for a run around the school soccer field, 3 laps (tabata style) plus walking to and from field, 14 mins work. How do I calculate that?
So you were working for 3x10x25 secs? So 750 secs = 12 mins and you think that should be more than 100 calories ? Why?
I answered that in other comments
But to save you time, (in a nutshell) because thats what I learned in Personal Trainer school.
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TamzFit777 wrote: »TamzFit777 wrote: »I did 3 sets of tabata (10 repetitions, 25 sec work, 10sec rest) fast skipping. how do you calculate that? MFP gave me like 100 calories and I KNOW it was way more than that!
Also, I tied my backpack to a sled and took my son (40lbs) for a run around the school soccer field, 3 laps (tabata style) plus walking to and from field, 14 mins work. How do I calculate that?
So you were working for 3x10x25 secs? So 750 secs = 12 mins and you think that should be more than 100 calories ? Why?
I answered that in other comments But to save you time, (in a nutshell) because thats what I learned in Personal Trainer school.
It wouldn't0 -
TamzFit777 wrote: »That is if it is true, now you got me doubting what I learned in personal trainers courses, so Ill have to do more research, but then, how do I know whats legit information and what isnt?
So presumably on your course they taught you how to evaluate sources and identify how to extract information from them?
Don't your textbooks talk about the differing training effects of different modes of training and how a range of modalities bring wider benefit, rather than focusing on one piece of data that has limited utility, and high error potential?
Whilst true HIIT has considerable benefit the net effect on fuel sourcing and gross expenditure is negligible in most circumstances. That's fairly easily discernible following a critical review of the available literature.0 -
TamzFit777 wrote: »TamzFit777 wrote: »I did 3 sets of tabata (10 repetitions, 25 sec work, 10sec rest) fast skipping. how do you calculate that? MFP gave me like 100 calories and I KNOW it was way more than that!
Also, I tied my backpack to a sled and took my son (40lbs) for a run around the school soccer field, 3 laps (tabata style) plus walking to and from field, 14 mins work. How do I calculate that?
So you were working for 3x10x25 secs? So 750 secs = 12 mins and you think that should be more than 100 calories ? Why?
I answered that in other comments But to save you time, (in a nutshell) because thats what I learned in Personal Trainer school.
You did say that you "read somewhere" that you could count rest periods because your HR is up ... which is wrong. Your posts here are encapsulating how little trainers really understand things such as caloric burn.0 -
MeanderingMammal wrote: »TamzFit777 wrote: »That is if it is true, now you got me doubting what I learned in personal trainers courses, so Ill have to do more research, but then, how do I know whats legit information and what isnt?
So presumably on your course they taught you how to evaluate sources and identify how to extract information from them?
Don't your textbooks talk about the differing training effects of different modes of training and how a range of modalities bring wider benefit, rather than focusing on one piece of data that has limited utility, and high error potential?
Whilst true HIIT has considerable benefit the net effect on fuel sourcing and gross expenditure is negligible in most circumstances. That's fairly easily discernible following a critical review of the available literature.
Of course they did, but for this topic we are discussing HIIT and Tabata. HIIT was one of many exercises we were taught and also did in practice to show what it really actually was.
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brianpperkins wrote: »TamzFit777 wrote: »TamzFit777 wrote: »I did 3 sets of tabata (10 repetitions, 25 sec work, 10sec rest) fast skipping. how do you calculate that? MFP gave me like 100 calories and I KNOW it was way more than that!
Also, I tied my backpack to a sled and took my son (40lbs) for a run around the school soccer field, 3 laps (tabata style) plus walking to and from field, 14 mins work. How do I calculate that?
So you were working for 3x10x25 secs? So 750 secs = 12 mins and you think that should be more than 100 calories ? Why?
I answered that in other comments But to save you time, (in a nutshell) because thats what I learned in Personal Trainer school.
You did say that you "read somewhere" that you could count rest periods because your HR is up ... which is wrong. Your posts here are encapsulating how little trainers really understand things such as caloric burn.
I read that on a website, not in school. You don't have to diss Personal Trainers, I may not be the smartest one but there are great trainers out there.0 -
TamzFit777 wrote: »MeanderingMammal wrote: »TamzFit777 wrote: »That is if it is true, now you got me doubting what I learned in personal trainers courses, so Ill have to do more research, but then, how do I know whats legit information and what isnt?
So presumably on your course they taught you how to evaluate sources and identify how to extract information from them?
Don't your textbooks talk about the differing training effects of different modes of training and how a range of modalities bring wider benefit, rather than focusing on one piece of data that has limited utility, and high error potential?
Whilst true HIIT has considerable benefit the net effect on fuel sourcing and gross expenditure is negligible in most circumstances. That's fairly easily discernible following a critical review of the available literature.
Of course they did, but for this topic we are discussing HIIT and Tabata. HIIT was one of many exercises we were taught and also did in practice to show what it really actually was.
So I'm confused. You've got text books, yet ask the question here?
I'd also observed that HIIT is a protocol, not an exercise.0 -
brianpperkins wrote: »TamzFit777 wrote: »TamzFit777 wrote: »I did 3 sets of tabata (10 repetitions, 25 sec work, 10sec rest) fast skipping. how do you calculate that? MFP gave me like 100 calories and I KNOW it was way more than that!
Also, I tied my backpack to a sled and took my son (40lbs) for a run around the school soccer field, 3 laps (tabata style) plus walking to and from field, 14 mins work. How do I calculate that?
So you were working for 3x10x25 secs? So 750 secs = 12 mins and you think that should be more than 100 calories ? Why?
I answered that in other comments But to save you time, (in a nutshell) because thats what I learned in Personal Trainer school.
You did say that you "read somewhere" that you could count rest periods because your HR is up ... which is wrong. Your posts here are encapsulating how little trainers really understand things such as caloric burn.
Hey now, don't generalize
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TamzFit777 wrote: »brianpperkins wrote: »TamzFit777 wrote: »TamzFit777 wrote: »I did 3 sets of tabata (10 repetitions, 25 sec work, 10sec rest) fast skipping. how do you calculate that? MFP gave me like 100 calories and I KNOW it was way more than that!
Also, I tied my backpack to a sled and took my son (40lbs) for a run around the school soccer field, 3 laps (tabata style) plus walking to and from field, 14 mins work. How do I calculate that?
So you were working for 3x10x25 secs? So 750 secs = 12 mins and you think that should be more than 100 calories ? Why?
I answered that in other comments But to save you time, (in a nutshell) because thats what I learned in Personal Trainer school.
You did say that you "read somewhere" that you could count rest periods because your HR is up ... which is wrong. Your posts here are encapsulating how little trainers really understand things such as caloric burn.
I read that on a website, not in school. You don't have to diss Personal Trainers, I may not be the smartest one but there are great trainers out there.
There are some good ones ... but there are quite a few that are at best dangerous. Those in the middle of those extremes make up the majority and their misinformation spreads like wildfire.0 -
MeanderingMammal wrote: »TamzFit777 wrote: »MeanderingMammal wrote: »TamzFit777 wrote: »That is if it is true, now you got me doubting what I learned in personal trainers courses, so Ill have to do more research, but then, how do I know whats legit information and what isnt?
So presumably on your course they taught you how to evaluate sources and identify how to extract information from them?
Don't your textbooks talk about the differing training effects of different modes of training and how a range of modalities bring wider benefit, rather than focusing on one piece of data that has limited utility, and high error potential?
Whilst true HIIT has considerable benefit the net effect on fuel sourcing and gross expenditure is negligible in most circumstances. That's fairly easily discernible following a critical review of the available literature.
Of course they did, but for this topic we are discussing HIIT and Tabata. HIIT was one of many exercises we were taught and also did in practice to show what it really actually was.
So I'm confused. You've got text books, yet ask the question here?
I'd also observed that HIIT is a protocol, not an exercise.
My question was about a 40lb load on a sled, and about Tabata calories burned per minute, because websites claim 15cals, and even 20cals for kettlebells swings per minute. The textbooks dont specify number of calories burned because so many other variables factor in, they are more focused on what exercise works what muscle, terms such as cardiorespiratory capacity, muscular capacity, power, strength, body composition, VO2 max, injuries, nutrition ect. The tabata was taught as a higher caloric burn than steady state cardio, and then we went to the gym and did it.0 -
I am going to throw this out here. Regardless of the number of calories burned I think with or without the sled the burn is the same.
If you normally do intervals at >90% VO2max why would adding the sled allow you to do 90%+++. You will be doing your intervals at a lower speed much like cranking the treadmill incline to get the rate up with a lower speed. If your sled interval is burning more at maximum effort then you aren't putting max effort on the treadmill.
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TamzFit777 wrote: »MeanderingMammal wrote: »TamzFit777 wrote: »MeanderingMammal wrote: »TamzFit777 wrote: »That is if it is true, now you got me doubting what I learned in personal trainers courses, so Ill have to do more research, but then, how do I know whats legit information and what isnt?
So presumably on your course they taught you how to evaluate sources and identify how to extract information from them?
Don't your textbooks talk about the differing training effects of different modes of training and how a range of modalities bring wider benefit, rather than focusing on one piece of data that has limited utility, and high error potential?
Whilst true HIIT has considerable benefit the net effect on fuel sourcing and gross expenditure is negligible in most circumstances. That's fairly easily discernible following a critical review of the available literature.
Of course they did, but for this topic we are discussing HIIT and Tabata. HIIT was one of many exercises we were taught and also did in practice to show what it really actually was.
So I'm confused. You've got text books, yet ask the question here?
I'd also observed that HIIT is a protocol, not an exercise.
My question was about a 40lb load on a sled, and about Tabata calories burned per minute, because websites claim 15cals, and even 20cals for kettlebells swings per minute. The textbooks dont specify number of calories burned because so many other variables factor in, they are more focused on what exercise works what muscle, terms such as cardiorespiratory capacity, muscular capacity, power, strength, body composition, VO2 max, injuries, nutrition ect. The tabata was taught as a higher caloric burn than steady state cardio, and then we went to the gym and did it.
So I'm still surprised that training as a PT didn't encompass how to work out calorie expenditure from first principles.0 -
I am going to throw this out here. Regardless of the number of calories burned I think with or without the sled the burn is the same.
If you normally do intervals at >90% VO2max why would adding the sled allow you to do 90%+++. You will be doing your intervals at a lower speed much like cranking the treadmill incline to get the rate up with a lower speed. If your sled interval is burning more at maximum effort then you aren't putting max effort on the treadmill.
The sled pulling was HIIT, not tabata. Sorry I did correct myself further down in the thread, The skipping was "Tabata" style.
So, I ran until I felt like I was going to pass out and keel over, then I walked (instead of stopping which is what you do in tabata)... the walking part still accounted for some calories burned, but not as many as the run.
I was mostly having trouble entering the data (HIIT/Tabata) into MFP im new on this site but Im figuring things out now.0 -
Ok as an MFP rule I would suggest
Enter 50-75% of the closest approximation to your activity
So running
Or calisthenics
Monitor your weight over 6-8 weeks, if you lose more than you expected, eat back a higher percentage
Rinse and repeat
It's all just estimates0 -
MeanderingMammal wrote: »TamzFit777 wrote: »MeanderingMammal wrote: »TamzFit777 wrote: »MeanderingMammal wrote: »TamzFit777 wrote: »That is if it is true, now you got me doubting what I learned in personal trainers courses, so Ill have to do more research, but then, how do I know whats legit information and what isnt?
So presumably on your course they taught you how to evaluate sources and identify how to extract information from them?
Don't your textbooks talk about the differing training effects of different modes of training and how a range of modalities bring wider benefit, rather than focusing on one piece of data that has limited utility, and high error potential?
Whilst true HIIT has considerable benefit the net effect on fuel sourcing and gross expenditure is negligible in most circumstances. That's fairly easily discernible following a critical review of the available literature.
Of course they did, but for this topic we are discussing HIIT and Tabata. HIIT was one of many exercises we were taught and also did in practice to show what it really actually was.
So I'm confused. You've got text books, yet ask the question here?
I'd also observed that HIIT is a protocol, not an exercise.
My question was about a 40lb load on a sled, and about Tabata calories burned per minute, because websites claim 15cals, and even 20cals for kettlebells swings per minute. The textbooks dont specify number of calories burned because so many other variables factor in, they are more focused on what exercise works what muscle, terms such as cardiorespiratory capacity, muscular capacity, power, strength, body composition, VO2 max, injuries, nutrition ect. The tabata was taught as a higher caloric burn than steady state cardio, and then we went to the gym and did it.
So I'm still surprised that training as a PT didn't encompass how to work out calorie expenditure from first principles.
Not specifically, I'm a level 2 PT with some CECs, I'm still learning. For more info, I have to pay more money for more courses and I dont have the money.0 -
Ok as an MFP rule I would suggest
Enter 50-75% of the closest approximation to your activity
So running
Or calisthenics
Monitor your weight over 6-8 weeks, if you lose more than you expected, eat back a higher percentage
Rinse and repeat
It's all just estimates
I've lost 7lbs since I got here. I do (im scared to call it "Tabata") 2x week, and 3 x strength training with calorie counting. (although 10 days ago i ate like 2800 calories)0
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