How many calories do you gain per day through exercise?
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I understand that exercise is more important during maintenance than it is during loss. Is this true?0
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what makes you say that?
Exercise keeps you fit. burns calories and is fun.
if you exercise during loss you will not only lose some weight but gain fitness at the same time
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Ah! That makes sense. Thanks for clarifying.For me, purposeful exercise is doing a workout video for 30-60 minutes every other day depending on how much time I have.
Me not being a lump is me pacing back and forth while watching movies/tv shows online instead of sitting on my butt. It's about 10 hours a day at a slow walk, something like 2 mph, though I expect to be told I have exercise bulimia because only a crazy person would pace around for 10 hours instead of sitting around.
My BMR is 1250ish between the info from MFP and Fitbit. If I didn't do my walking all day, I'd be stuck with 1400 - 1500ish calories a day to eat and I would probably go back to be morbidly obese.
ETA: My Fitbit walking goal is 30k steps and 10 miles. I hit them every day.
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shredcamps wrote: »what makes you say that?
Exercise keeps you fit. burns calories and is fun.
if you exercise during loss you will not only lose some weight but gain fitness at the same time
First I said "more" important meaning I don't think it's not important during loss
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Secondly I've heard this (I am researching now) because your RMR slows naturally after a deficit so making sure you exercise while in maintenance becomes a little more important. Please correct me if I'm wrong.0 -
Your BMR/RMR does not change after a deficit, its simple the amount of calories you would require to survive if you where in a coma and all your body had to do was stay warm, digest, pump blook etc.
What does change though is that as you lose weight your BMR drops, but thats because there is simply less of you.
Your Calorie use during exercise changes as well, a 200lbs person needs more calories to cycle 1 hr than a 140lbs man does.
As you lose weight your needs drop. this gives the belief that once at your target weight you need to exercise more to maintain because you need less calories its easy for people to over eat and start to gain weight again.
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For me, purposeful exercise is doing a workout video for 30-60 minutes every other day depending on how much time I have.
Me not being a lump is me pacing back and forth while watching movies/tv shows online instead of sitting on my butt. It's about 10 hours a day at a slow walk, something like 2 mph, though I expect to be told I have exercise bulimia because only a crazy person would pace around for 10 hours instead of sitting around.
My BMR is 1250ish between the info from MFP and Fitbit. If I didn't do my walking all day, I'd be stuck with 1400 - 1500ish calories a day to eat and I would probably go back to be morbidly obese.
ETA: My Fitbit walking goal is 30k steps and 10 miles. I hit them every day.
I got a $100 stationary bike for that reason - better workout than just pacing/jogging in place.. but it's true that my legs start hurting after 1.5 hour typically.0 -
shredcamps wrote: »a 200lbs person needs more calories to cycle 1 hr than a 140lbs man does.
On flat ground, weight isn't very important on a bike. Your enemies on the flat are air resistance, rolling resistance in your tires, and, to a much lesser extent, friction in the hub. Weight is important when you accelerate and stop, but to cruise along on flat ground you're not fighting gravity or inertia. (*)
If the 140 and 200 pound cyclists ride up the same hill at the same speed together, the heavier cyclist will burn more calories, by about 35 %. But if the heavier cyclist accepts a slower pace up the hill, the two of them can burn the same number of calories.
The most accurate way to determine how many calories you've burned on a bike involves measuring the amount of torque you apply, and the rate you apply it. You don't need to know the rider's weight (or the bike's), or gender or age or anything else.
Bikes are a special case in the exercise world.
* Note: Heavy people usually have heavier legs so there's some additional energy requirement even on flat ground, simply to turn your legs in circles. Also, your speed isn't perfectly constant, it fluctuates, so there are small and constant accelerations and decelerations.1 -
NorthCascades wrote: »shredcamps wrote: »a 200lbs person needs more calories to cycle 1 hr than a 140lbs man does.
But if the heavier cyclist accepts a slower pace up the hill, the two of them can burn the same number of calories.
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thats incorrect. basic physics. it takes the same energy to raise a mass slowly as it does to raise the same mass quickly.
it will always take more calories to raise 200lbs 100ft than it will to raise 140lbs 100ft no matter what speed it is raised at.
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For me, purposeful exercise is doing a workout video for 30-60 minutes every other day depending on how much time I have.
Me not being a lump is me pacing back and forth while watching movies/tv shows online instead of sitting on my butt. It's about 10 hours a day at a slow walk, something like 2 mph, though I expect to be told I have exercise bulimia because only a crazy person would pace around for 10 hours instead of sitting around.
My BMR is 1250ish between the info from MFP and Fitbit. If I didn't do my walking all day, I'd be stuck with 1400 - 1500ish calories a day to eat and I would probably go back to be morbidly obese.
ETA: My Fitbit walking goal is 30k steps and 10 miles. I hit them every day.
I got a $100 stationary bike for that reason - better workout than just pacing/jogging in place.. but it's true that my legs start hurting after 1.5 hour typically.
Money and space are issues for me. Walking costs nothing.0 -
I gain about 400 calories a day between 70 monies of walking and my normal daily activity. I average 14500 steps a day.
My maintenance is about 2000 calories at 165 lbs ( 5 ft 8 in, scoliosis shrinking from 6' 1") with that activity.
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and either way, 1 kg of muscles burn more calories than 1 kg of fat. That is a fact. So, lift something heavy from time to time
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I'm very new to maintenance after losing 70#. MFP gives me about 1600, then I consistently earn an additional 400-500 per day that I eat back. So, I'm eating, on average 2000 calories a day. It's been just a few weeks, but so far so good. I'm 5-7" and 150#s.
Edited to add: I only eat back purposeful exercise from my morning run (400 cals) and evening walk (100cals) as reported by my Apple Watch.0 -
Usually between 400-800 calories... According to Fitbit0
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Interesting responses, and good to see so many active people!
I have a concern though, I am supposedly burning 1000+ cals a day according to the fitbit adjustment (I believe about 60% is accurate just in case when it's that high) and while I eat I don't get anywhere near the total calorie 'goal' meaning I'm eating at a deficit almost daily - but I'm not losing weight. Not that I really want to but the fact I am not and am maintaining makes me worried that if I cut my exercise which I want to (in pain and as I am not an athlete, I do not want to train for hours a day) and eat what MFP/calculators tell me I will gain weight. Any advice?0 -
300-500 calories a day for the last 5 years from walking.0
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shredcamps wrote: »Your BMR/RMR does not change after a deficit, its simple the amount of calories you would require to survive if you where in a coma and all your body had to do was stay warm, digest, pump blook etc.
What does change though is that as you lose weight your BMR drops, but thats because there is simply less of you.
Your Calorie use during exercise changes as well, a 200lbs person needs more calories to cycle 1 hr than a 140lbs man does.
As you lose weight your needs drop. this gives the belief that once at your target weight you need to exercise more to maintain because you need less calories its easy for people to over eat and start to gain weight again.
No, this is incorrect, adaptive thermogenesis is real so you will have an actual, although minor, decrease in BMR/RMR after a weight loss for a few reasons related to changes in your body to make it more energy efficient. This is just something you have to account for during your maintenance.
Of course, your last statement is correct and reverting to old habits, and not adaptive thermogenesis, is the real reason people regain.0 -
shredcamps wrote: »NorthCascades wrote: »shredcamps wrote: »a 200lbs person needs more calories to cycle 1 hr than a 140lbs man does.
But if the heavier cyclist accepts a slower pace up the hill, the two of them can burn the same number of calories.
.
thats incorrect. basic physics. it takes the same energy to raise a mass slowly as it does to raise the same mass quickly.
it will always take more calories to raise 200lbs 100ft than it will to raise 140lbs 100ft no matter what speed it is raised at.
* In a vacuum; not considering air resistance or frictional resistance.1 -
Interesting responses, and good to see so many active people!
I have a concern though, I am supposedly burning 1000+ cals a day according to the fitbit adjustment (I believe about 60% is accurate just in case when it's that high) and while I eat I don't get anywhere near the total calorie 'goal' meaning I'm eating at a deficit almost daily - but I'm not losing weight. Not that I really want to but the fact I am not and am maintaining makes me worried that if I cut my exercise which I want to (in pain and as I am not an athlete, I do not want to train for hours a day) and eat what MFP/calculators tell me I will gain weight. Any advice?
I hate to be "that guy" but your diary is closed. how confident are you in your logging? How big is your perceived deficit? It is possible that fitbit is over adjusting for you but its also possible that you are eating more than you think or some combination of the two. All I can say is that I eat pretty much exactly (over the course of the week) what fitbit and MFP give me and I have maintained the same weight for 7 months. I do keep a 250 cal deficit as my buffer zone in my diary so that I can log lazily and go over sometimes but it all averages out.0 -
shredcamps wrote: »thats incorrect. basic physics. it takes the same energy to raise a mass slowly as it does to raise the same mass quickly.
it will always take more calories to raise 200lbs 100ft than it will to raise 140lbs 100ft no matter what speed it is raised at.
That would be true if there were no such thing as opposing forces.
Air resistance is proportional to speed, which means faster cyclists must overcome more resistance from the air.
Doing more work requires more energy (calories).0 -
NorthCascades wrote: »shredcamps wrote: »thats incorrect. basic physics. it takes the same energy to raise a mass slowly as it does to raise the same mass quickly.
it will always take more calories to raise 200lbs 100ft than it will to raise 140lbs 100ft no matter what speed it is raised at.
That would be true if there were no such thing as opposing forces.
Air resistance is proportional to speed, which means faster cyclists must overcome more resistance from the air.
Doing more work requires more energy (calories).
Doing more work does. but as i tried to explain. a 20 stone person walking up a hill. will burn exactly the same amount of calories as that same person running up it.
simple in the running, those calories are expended faster.
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For maintainers/former crazy exercisers, how many calories do you 'gain' from your daily exercise and/or just walking about?
For those who exercised liked crazy during weight loss but calmed it back when they hit maintenance, how did you do it? (I'm struggling with this currently)
I actually do more exercise in maintenance than I ever did losing weight because I actually train for various events...when I was losing weight I found it much easier to control calories just doing some light to moderate exercise.
I don't really know how many calories I burn...and it would totally depend on what the training protocol for the day was...I'd guess anywhere from 250 - 1,500...probably average is around 600ish, but I stopped caring about that a long time ago and I just follow whatever my current training protocol is.1 -
I have a very physical job. Tons of lifting and my Fitbit logs 15k-17k steps a day. Today I was just shy of 1000 calories gained.0
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shredcamps wrote: »NorthCascades wrote: »shredcamps wrote: »thats incorrect. basic physics. it takes the same energy to raise a mass slowly as it does to raise the same mass quickly.
it will always take more calories to raise 200lbs 100ft than it will to raise 140lbs 100ft no matter what speed it is raised at.
That would be true if there were no such thing as opposing forces.
Air resistance is proportional to speed, which means faster cyclists must overcome more resistance from the air.
Doing more work requires more energy (calories).
Doing more work does. but as i tried to explain. a 20 stone person walking up a hill. will burn exactly the same amount of calories as that same person running up it.
simple in the running, those calories are expended faster.
No, absolutely wrong. Running expends twice as many calories as walking per mile. Humans are not perfect machines and energy return on running is far less efficient than on walking.0 -
@shredcampsshredcamps wrote: »NorthCascades wrote: »shredcamps wrote: »thats incorrect. basic physics. it takes the same energy to raise a mass slowly as it does to raise the same mass quickly.
it will always take more calories to raise 200lbs 100ft than it will to raise 140lbs 100ft no matter what speed it is raised at.
That would be true if there were no such thing as opposing forces.
Air resistance is proportional to speed, which means faster cyclists must overcome more resistance from the air.
Doing more work requires more energy (calories).
Doing more work does. but as i tried to explain. a 20 stone person walking up a hill. will burn exactly the same amount of calories as that same person running up it.
simple in the running, those calories are expended faster.
Different movements have different efficiency ratios so same distance running (when you are losing energy with the up/down movement) as same distance walking (where you have one foot on the ground at all times) do not burn the same amount of energy.
Here are commonly used formulae.....
Net Running calories Spent = (Body weight in pounds) x (0.63) x (Distance in miles)
Net Walking calories Spent = (Body weight in pounds) x (0.30) x (Distance in miles)
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I exercise the same in maintenance if not more than when I was losing. If I didn't my TDEE would be low - I move more so I can eat more. If I didn't I'd be looking at 1500 calories or I'd gain - with exercise I can earn up to 600 extra calories a day . 1
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250-500 but to me it's just bonus because without the exercise I barely stay within my calorie goal and go over sometimes.0
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I usually burn between 300 and 400 for 60 minutes of cardio and strength training exercise.0
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If your trying to maintain your loss, a recent report indicated that individuals who lose 10% of their body weight need to eat 20% fewer daily calories than a person who naturally is the same weight. The national weight control registry study of 10,000 people who had lost at least 66lbs, showed that individuals who exercised moderately to intensely for at least 200 minutes a week, ate 1380 calories a day for a woman, and 400 more for a man, weighed weekly and tracked their food intake were able to keep it off for at least 5.5 years. The study also revealed that participants who stopped recording their food intake started gaining weight back within two months0
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300-500 on a workout day, depending on time/energy.0
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