How can I figure out my daily burn?

WarmDontBurn
WarmDontBurn Posts: 1,253 Member
edited November 15 in Fitness and Exercise
For years I have trusted my fitbit but since it has been giving me some issues I am hesitant on what to trust. I know it is all a guessing game but I want to get back to basics without trusting a device that isn't accurate.

I walk mostly for my exercise so the step counting was great and I thought I could rely somewhat on the calories burned but when I have it saying that I burned 2186 calories walking 13,000+ steps and 5.9 miles then a week later says I burned 2200 calories for walking 8,504 (3.6 miles) makes me wonder how I can burn more for doing less.

My goal each day is 10,000-12,000 steps. Even though the fitbit info isn't accurate is there a way to use that data to average out what I burn per day? How do I guesstimate my calories burned for casual walking?

Any help would be appreciated. I am determined to drop some pounds and this mess with fitbit isn't helping me at all :neutral:
I need a plan!!

Replies

  • L1zardQueen
    L1zardQueen Posts: 8,753 Member
    Are you losing now? Have you been tracking your calories? And how long have you been tracking your intake? All the info is in your diary.
  • WarmDontBurn
    WarmDontBurn Posts: 1,253 Member
    I have lost a little this time around and I track everything I eat. My intake isn't the issue it's now getting away from fitbit and figuring out on my own what I burn. Since it's walking I do most I am not sure how to figure out what 10,000 steps or 12,000 steps actually burns or a rough estimate since fitbit is so off day to day.
    I lost over 30lbs last time with just using my fitbit and mfp. Since my fibit is defective I cannot trust the data.
    I know my BMR but I am just not sure if I should stick to 1700 calories a day or more or less. I just am not sure where to start -- again :/

    With MFP I never logged exercise (fitbit has done that for the last 3-3.5 years) . I did in the past (before fitbit) when I was doing something like the 30 day shred and used my HRM but since all I am doing is walking (for now) I don't know what to add.
  • DevilsFan1
    DevilsFan1 Posts: 342 Member
    edited February 2017
    As a rule of thumb, calories burned walking are about (0.3)x(miles walked)x(body weight in pounds). (0.61)x(miles run)x(body weight in pounds) for running. So for me (190 pounds), I burn 57 calories per mile walked and about 116 per mile run.
  • WarmDontBurn
    WarmDontBurn Posts: 1,253 Member
    DevilsFan1 wrote: »
    As a rule of thumb, calories burned walking are about (0.3)x(miles walked)x(body weight in pounds). (0.61)x(miles run)x(body weight in pounds) for running. So for me (190 pounds), I burn 57 calories per mile walked and about 116 per mile run.

    Thanks I think I will try 1700 for a bit and see how I do :smiley:
  • DevilsFan1
    DevilsFan1 Posts: 342 Member
    WarmDontBurn wrote: »
    DevilsFan1 wrote: »
    As a rule of thumb, calories burned walking are about (0.3)x(miles walked)x(body weight in pounds). (0.63)x(miles run)x(body weight in pounds) for running. So for me (190 pounds), I burn 57 calories per mile walked and about 116 per mile run.

    Thanks I think I will try 1700 for a bit and see how I do :smiley:

    You're welcome. It looks to me like you are severely overestimating your calories burned while walking. I just calculated 5.9 miles of walking at my weight and it came out to around 323. Your estimate above is almost 2200. There's no way that's correct. I recommend you use the formula I gave you above as a baseline.
  • Azchange
    Azchange Posts: 110 Member
    I think he was saying that's what FitBit told him he burned which was the cause of his post. I wonder if FitBit calculates TDEE instead of just calories burned while walking though..
  • DevilsFan1
    DevilsFan1 Posts: 342 Member
    Azchange wrote: »
    I think he was saying that's what FitBit told him he burned which was the cause of his post. I wonder if FitBit calculates TDEE instead of just calories burned while walking though..

    Could be. I didn't interpret it that way.

    BTW, there is an error in my running formula. It is actually (0.63)x(miles run)x(body weight in pounds)
  • WarmDontBurn
    WarmDontBurn Posts: 1,253 Member
    Yes that is what I was saying that fitbit gave me a burn of 2200 for the day not just walking - it's accumulative based on bmr and activity and whatever else it throws in there.

    With such discrepancies from day to day with fitbit even though I may walk the exact same steps/miles my burn is off so I want to elminate the fitbit and figure it out on my own. It (fitbit) averages me walking about 5 miles a day. Not sure if that lines up with 10-12 thousand steps or not but at least now I have a starting point.

    And I am a she :D
  • DevilsFan1
    DevilsFan1 Posts: 342 Member
    In that case, you should determine your TDEE and then build a meal plan around it. You can then determine your caloric burn from walking and know exactly (or nearly) how many calories you are expending daily. Log your food accurately and track your progress for one month. Adjust as needed.
  • marrrisa
    marrrisa Posts: 44 Member
    Yes Fitbit calculates your TDEE. So even if you walk 0 steps, it assumes you burned 1400 (or whatever) it takes for your body to just survive (assumed) based on the height, weight, etc. that you entered.

    So any walking/flights of stairs you do will just be adding calories burned EXTRA on top of what your body burns to live each day.
  • marrrisa
    marrrisa Posts: 44 Member
    WarmDontBurn wrote: »
    Yes that is what I was saying that fitbit gave me a burn of 2200 for the day not just walking - it's accumulative based on bmr and activity and whatever else it throws in there.

    With such discrepancies from day to day with fitbit even though I may walk the exact same steps/miles my burn is off so I want to elminate the fitbit and figure it out on my own. It (fitbit) averages me walking about 5 miles a day. Not sure if that lines up with 10-12 thousand steps or not but at least now I have a starting point.

    And I am a she :D

    Just as an extra note - I would keep in mind that the more you walk, the more efficient your body gets at it (or any exercise) meaning you'd burn less calories for the same distance over a period of time.

    So just make sure you're mixing it up a bit or adding hills, etc! :)
  • WarmDontBurn
    WarmDontBurn Posts: 1,253 Member
    Thanks so much for all your help!!
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