calorie intake to output ratio
ttate121
Posts: 7 Member
I have been doing this for this for about 11 days now and I'm noticing after inputing all food and exercises ive been -400 to -1000 at the end of the day. for example today I only ate 1300 calorie (and no I'm nowhere near hungry) and did 2356 in exercise calories.... am I setting myself up for a slow metabolism.. or do I need to cut back on the exercising... I work out anywhere from 1 1/2 to 3 hours a day..
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Replies
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Are you using a fitbit to calculate these calories? That's probably the problem. No way you burned 2356 in just exercise...even in three hard hours.
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That calorie burn may be accurate if you ran a marathon today. Otherwise, probably nah.3
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...and did 2356 in exercise calories.... I work out anywhere from 1 1/2 to 3 hours a day..
What exactly did you do to burn 2356 calories?
What I would have to do to burn that would be ...
Walk for 11 hours and 45 minutes, or
Cycle or run for about 6 hours, or
Climb nearly 400 flights of stairs.
So what did you do?
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Yeah, that exercise burn seems, to understate the matter, wildly optimistic.
For comparison, 5 days a week I run about 9.5km in about 47 minutes. MFP and many other online calculators tell me I burn about 750 calories each time I do that. (These are higher end estimates. Some are lower.) Those same calculators tell me I'd have to run 30 km (about 18.6 miles) in a hour and a half to burn about what you're saying here.
Exactly what kind of exercise are you talking about? And where did you get that number from?0 -
It it not going to slow your metabolism. Metabolism does not work that way.0
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Are you looking at what Fitbit reports for calorie burn - that's the day's total so far.
Are you looking at what MFP calls Fitbit Adjustment - that's Fitbit total minus MFP estimated total daily burn.
Are you looking at the details of that adjustment - that's the Fitbit total burn at last sync used for math.
If that was from 3 hrs of workout - it would have to be pretty intense to burn at that rate - and that usually doesn't happen on average for a full 3 hrs. That long times means you can't be that intense generally. Some do, it is possible, but takes lots of training to get there.
Unless Fitbit was using HR-based calorie burn and you had inflated HR, and therefore calorie burn too.
Also - the way MFP works - if you already selected a weight loss goal amount weekly - then your eating goal already has you eating less than you burn.
You don't attempt to go under yet another big block amount.
If you have it set to maintenance, then fine. It's a method that some use. Create some form of deficit daily, let it vary, don't stress about how much.1 -
I am thinking that the 2356 calories would be much closer to your TDEE rather than calories burned by exercise alone.3
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Lillymoo01 wrote: »I am thinking that the 2356 calories would be much closer to your TDEE rather than calories burned by exercise alone.
Yeah, that's what i was thinking.
OP are following mfp or Fitbit for calories?
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I've had days when I burned that many calories and more with exercise. I can assure you that I ate a lot more than 1300 calories on those days. So, i don't really believe that you burned that many calories with exercise. But for the sake of argument, let's assume you did. A "slow metabolism" is the least of your worries. First, burning about 4,000 calories in a day isn't "slow" by anyone's measure. But more than that, you have to have burned through your glycogen while doing that and you are putting yourself at risk of falling into a coma or even worse. If you are going to exercise for more than an hour and a half, you need to eat carbs while you are exercising. You also need to eat before and after you exercise.2
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cmriverside wrote: »Are you using a fitbit to calculate these calories? That's probably the problem. No way you burned 2356 in just exercise...even in three hard hours.
This looks more like total burned to me. Without stats and context, it's hard to tell for sure, but would be easy to misconstrue based on the terminology of the OP.0 -
That's more exercise calories than I burn in a week, and I'm training for the 10K!1
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@ttate121 As you can see there's incredulity about your calorie burn. I've got a 400+ lb friend who burns numbers like that walking around, but you have to be quite large to burn such calories in active exercise. Moreover, your active exercise is too much. Do your active exercise for an hour, or less. Then rest and refuel. Then if you want to exercise again later in the day, you can. Be cautious though. I was maintaining 320 lb once with an hour of raquetball in the morning, an hour of weight lifting at noon, and an hour of aerobic dancing after work. I also had an hour of eating after each of those exertions.0
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I'm typing in the exercises and getting the amounts from what mfp says. for yesterday doing 45 min of Zumba (first time too) is 877 calories 54 min of the stair treadmill,general is 1096 (went two different times 24 min=478 30min=598) and byclyceled 33 min at 10-12mph and it said 438... so do I not need to go off of what mfp says... also keep up with google fit and for the month to date ive have burned 71,745 (it adds the calories 930 for basically body functions).0
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I started this app just twelve days ago .. but starting this process on nov 21 2016 weighing 318 pounds. ive lost 25 pounds to date. last weighed 3/18.. so what am I doing wrong if I'm going off of these apps0
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Those calorie burns are at least double what they should be in my opinion.0
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i have mfp set for weight loss.. im not purposily eating below ive actually eaten more food since doing mfp and keeping up with my intake0
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MFP calories burned is grossly exaggerated. I actually went down pounds when I started eating more1
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Okay, the fact that you are over 300 pounds kind of skews your calorie needs. Those calories for exercise are really high...I think they get skewed as well. Yes, you use more calories than a thin person when you exercise, but you have a lot of body fat to be used as energy, so you don't need to be eating 4500 calories a day.
What are your basic calorie settings for "Lose 2 pounds per week"?
I would say, keep exercising for an hour a day, but don't eat over 2500 calories per day (unless you're really tall.) Your body is going to use your body fat as energy.
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i eat the same breakfast 2eggs with spinach cheese and onion 480 calories and 4 butterball everyday turkey links.180 calories(i was always bad about eating breakfast so this is a huge improvement had the 86 oz of water for the day and two slices of papa murphy chicken garlic pizza that was 640 calories i wasnt hungry at all1
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So do you have a question?0
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im just making sure im not throwning my body into starvation mode with the intake to output. im trying to prevent that. so basically you guys are saying im not eating enough still or not use use the mfp amonuts for what im burning. am i correct0
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I'm typing in the exercises and getting the amounts from what mfp says. for yesterday doing 45 min of Zumba (first time too) is 877 calories 54 min of the stair treadmill,general is 1096 (went two different times 24 min=478 30min=598) and byclyceled 33 min at 10-12mph and it said 438... so do I not need to go off of what mfp says... also keep up with google fit and for the month to date ive have burned 71,745 (it adds the calories 930 for basically body functions).
These numbers look like the numbers I was getting when I was around 220 lb doing similar activities for similar times. Being also a bicycler, I use mapmyride.com to determine the distance of my route, as well as a stopwatch to determine the time of my excursion. I use a mountain bike on a paved city bike trail. My MPH , and I work it hard, is half that.
You're still new at this, so proceed with caution believing what the MFP exercise database says about your exercise. It awards many very generous values. Many very experienced and very successful users of this site log their exercise and eat back some fraction of their exercise calories to avoid the foot shot of eating back all of the too generous exercise award, and then gaining weight. Should you choose to eat back only a fraction of your exercise calories, pick a fraction and stay close to it. Watch your weight carefully over time. If in a month your losses aren't what you expect, the first likely suspect is your exercise log. Eat back less of your earned calories.0 -
im just making sure im not throwning my body into starvation mode with the intake to output. im trying to prevent that. so basically you guys are saying im not eating enough still or not use use the mfp amonuts for what im burning. am i correct
Don't worry about "starvation mode." It doesn't apply, it doesn't exist, don't worry about it. It's a made-up fear.
How many calories a day are you eating?
Log your food on this site, use about half of those exercise calories, keep good records for a month. The biggest thing you need to worry about if you are eating low calories is malnutrition. Make sure you are hitting those protein numbers and get some vegetables and fat every day.2 -
cmriverside.. i do use the mfp app to track calories that's thee reply when i put what my food diary was for yesterday and the calorie amounts0
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cmriverside.. i do use the mfp app to track calories that's thee reply when i put what my food diary was for yesterday and the calorie amounts
HOW MANY calories a DAY are you supposed to be eating according to your food page??????????????????????????
This does not answer the question...i eat the same breakfast 2eggs with spinach cheese and onion 480 calories and 4 butterball everyday turkey links.180 calories(i was always bad about eating breakfast so this is a huge improvement had the 86 oz of water for the day and two slices of papa murphy chicken garlic pizza that was 640 calories i wasnt hungry at all
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That intake you posted...is that 1240 calories?
Eat more.0 -
I have been doing this for this for about 11 days now and I'm noticing after inputing all food and exercises ive been -400 to -1000 at the end of the day. for example today I only ate 1300 calorie (and no I'm nowhere near hungry) and did 2356 in exercise calories.... am I setting myself up for a slow metabolism.. or do I need to cut back on the exercising... I work out anywhere from 1 1/2 to 3 hours a day..
Given that you weigh close to 300 pounds and are exercising 1.5 - 3 hours per day, you should be eating a lot more than 1300 calories per day.
However, you may be setting yourself up for burnout or injury with that intense schedule. I get wanting the weight off NOW, but it is healthier to think of weight loss as a marathon, not a sprint.
Do eat back at least 50% of the calories you earn from exercise. If you are finding this difficult, eating nutrient dense foods like peanut butter or nuts can help. There's a thread with a list; I'm sure someone will be along to post it or perhaps it is in the stickies.1 -
kshama2001 wrote: »I have been doing this for this for about 11 days now and I'm noticing after inputing all food and exercises ive been -400 to -1000 at the end of the day. for example today I only ate 1300 calorie (and no I'm nowhere near hungry) and did 2356 in exercise calories.... am I setting myself up for a slow metabolism.. or do I need to cut back on the exercising... I work out anywhere from 1 1/2 to 3 hours a day..
Given that you weigh close to 300 pounds and are exercising 1.5 - 3 hours per day, you should be eating a lot more than 1300 calories per day.
However, you may be setting yourself up for burnout or injury with that intense schedule. I get wanting the weight off NOW, but it is healthier to think of weight loss as a marathon, not a sprint.
Do eat back at least 50% of the calories you earn from exercise. If you are finding this difficult, eating nutrient dense foods like peanut butter or nuts can help. There's a thread with a list; I'm sure someone will be along to post it or perhaps it is in the stickies.
This one?
community.myfitnesspal.com/en/discussion/10142490/a-list-of-calorie-dense-foods/p11 -
Those exercise amounts look off to me too.I'm typing in the exercises and getting the amounts from what mfp says. for yesterday doing 45 min of Zumba (first time too) is 877 calories
Zumba calories are going to vary a lot, and depend on intensity, and what feels intense if you are just starting and are out of shape is way less than what MFP tends to assume. I'd cut that in half.54 min of the stair treadmill,general is 1096 (went two different times 24 min=478 30min=598)
I'd cut this in half too, same reason, basically.byclyceled 33 min at 10-12mph and it said 438... so do I not need to go off of what mfp says...
Machine counts are usually off, and for stationary bike if you are new to it I'd use stationary bike light intensity. You burn more calories biking outdoors, so have to be careful about what entries you use. Half for this seems reasonable too.
Good rule of thumb is to cut exercise calories in half unless it's something that can be more accurately calculated (like running a certain distance in a certain amount of time). If you are losing too rapidly (more than you expect), you can adjust.
As for calories, yeah, definitely -- with that much exercise you should be eating quite a bit more than 1300, especially at your current size.
As others asked, what activity level do you have MFP at (sedentary?) and what does it say you should eat to lose at your goal (2 lb/week)?0 -
Unfortunately, estimations of caloric burn during exercise vary drastically, depending on your gender, age, muscle mass, body fat %, NEAT levels, etc... which is why using fit bit trackers to estimate caloric burn is a bad idea. They should be used to give you a general idea of how active you are and nothing more.0
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