Post # 1
I am trying to lose weight and I have my calorie intake logged with MFP. Im also exercising more and more every week – yay!
Im just wondering about how many calories I should aim to burn off a day?
I eat the calories back anyway, but how many do you think is a good number to aim to burn every day?
On my working days I usually top a minimum of 500, but today I topped almost 1000 🙂
I have a girl on my facebook who is going through her own transformation and she always posts about whether or not she “reached her 1000” – I didn’t realise what that meant until not long ago, but she aims to burn 1000 calories per day. Obviously our goals are WAY different, but she stays at this 1000 goal no matter her weight, so I suppose that means she automatically must do more to burn the same amount, keeping her on top of her workouts.
Is this an attainable and good goal?
For reference my stats:
20 year old female
231lb starting weight
221lb current weight
150lb wedding goal
121lb future goal
sedentary lifestyle, physical job 2-3 hours 5 nights a week but workouts added throughout the week (with a rest day), no current calorie burn goal
Please give me a rough goal you think will help me lose my 71 pounds by September next year! I suspect “more is better” might come up, but Im the kind of person that really needs a goal to reach and/or exceed to keep me on track! 🙂
Post # 3
You burn 500 calories through exercise or through regular daily activity? If it is through regular daily acticity I would not eat those back- MFP automatically factors those in when calculating your calorie deficit.
The amount of calories burned varies greatly based on weight. For me, a 5k run only burns 300 calories. 30 minutes on the eliptical is roughly 200, and a Jillian Michaels workout is 150. It would take me an hour minimum to burn 500 calories. Unless I am ggoingfor an all day hike or something od that sort I doubt I would ever burn o ver 500 from exercise in one day.
Post # 4
The thing is you can’t know how many calories you’re burning off. Caloric burn rate varies very much from person to person, even for the same excercise and same intensity. Keep track of how much time you’re logging and what intenstity and dial it up every week or two.
Post # 5
- Wedding: November 2013 - St. Augustine Beach, FL
@FutureMrsHallam: Rather than looking strictly at calories, I would recommend at least an hour of cardio 3 days per week and 2 days per week of weight training; better yet cross training which mixes cardio and weight lifting. Adding in weightlifting will help because as you’re building muscle, the muscle will help burn off more fat.
A good cross training program that is easy to toss into your routine would be the BeFit in 90 program which is free on YouTube. Make sure to give yourself at least one day off per week for recovery. And drink lots of lots of water to help flush your system.
A good diet is alo important so toss out all of the processed crap and sweets if you haven’t already and start preparing your own meals using fresh or frozen ingredients; try to avoid pre-packaged and canned foods as much as possible because they contain preservatives and sodium which are bad for weightloss. Weight Watchers is a great addition to an exercise program, just make sure to check that you are in fact consuming at least 1400 calories per day otherwise you may end up in starvation mode which prevents weightloss.
Post # 6
@MissTatas: No my lifestyle is set to sedentary ^^ so I only eat the 1200 MFP allows me due to my sedentary lifestyle, and any exercise on top of that I try to “eat back”
My work isn’t a daily or even day-long thing, so I don’t like to count it in my lifestyle (especially because if I don’t do that job my other is a desk job so that is definitely sedentary haha!)
Because I am so big, with the examples you gave:
5k run (if I could run, let alone run for 5 kilometres… ha!) – 600
30 mins on the elliptical – 450 cal
One erm, “plus”? of being big? Hah!
Post # 7
@beachbride1216: When it comes to adding weightlifting and weight training, is there much I can do with just a small set of weights? Like to “weightlift” do I need something heavier than 3kg (my biggest dumbell)?
Also, would it be best to split into:
cardio, weight training, cardio, weight lifting, cardio, weight training, rest day
Is that enough space between one and the other? Though I get cardio almost every day anyway, my job is nothing but cardio but I would add more on those “cardio designated” days 🙂
Post # 8
don’t they say that 45 minutes of activity a day is healthy?
i’d double that, to be an hour and a half. then once the weight starts coming off, do 2 hours a day. or, so 45 minutes of walking/running, and 45 of something else. or 45 of walking/running in the morning, and an hour of something else at night.
Post # 9
- Wedding: November 2013 - St. Augustine Beach, FL
@FutureMrsHallam: That schedule should be good but again, I highly recommend doing cross training on your weightlifting days so you are getting in extra cardio as well. 3 kg is a good place to start but I would plan to pick up some 4 or 5 kg weights in the near future because as you get stronger, the 3’s just won’t cut it.
Post # 10
For me personally, I’d just stick to the 1200 calories and exercise for 30 minutes to an hour a day. That’s what I did and I lost 50 lbs for my wedding, and have still kept it off. It seems counter productive to me to eat back all those calories and still exercise for 2 hours a day….
Post # 11
I would just aim for an hour a day, 5x a week. Mix up what you do and make sure you’re doing weights. Maybe do 1.5 hours a few days if you want to increase.
Calories you burn will go down as you lose weight.
I normally weigh around 160 and according to most of my references I burn about 120 calories per mile (running) and I burn about 300-400 in 30 min on the elliptical depending on the machine (I do to set my resistance fairly high). I can burn up to maybe 800 calories an hour I think. Normally though it would be between 600-800.
I’ve gone on long runs/bike rides though and all day hikes and that is probably the only times I’ll get way over the above amounts.
I don’t know how trustworthy the numbers are but if it helps to make a goal, go for it! If it gets easy for you, you probably aren’t burning off as much as you think you are…no matter what the machine says. I don’t eat back all my calories though.
I’ve used so many machines over a decade that I know what they normally should be saying. As a warning, I’ve come across a few machines (all in one place, so it was the brand or model) that were wildly innacurate. Like saying I burned 600 calories in an easy 30 min on the elliptical. It was very very off.
Post # 12
Keep in mind cardio machines are notorious for overewtimating calories burned… and MFP is even worse. For instance an elliptical oberestimates by about 20% (and MFP is higher) so I always subtract 20% and add those calories in. I would not rely on MFP by selecting the activing and typing in the time.
The only way to accurately estimate calories burned is using a heary rate monitor. Otherwise you should b only eat back 1/2 of what MFP is telling you…
Post # 13
I LOVE MFP, but when I type in my exercise I constantly find myself reducing the calories burned by at least 20%. I usually burn 600 calories a day on the elliptical (60 minute workouts) plus maybe 50 or so calories (but I never count those to reduce the error a bit), but when I go to type that into MFP it always says 800 if not more so I have to make sure to reduce it.