General Discussion Triathlon Talk » estimated Calories burned seems way too high Rss Feed  
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2008-02-26 4:55 PM

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Subject: estimated Calories burned seems way too high
I've been keeping track of my calorie intake and burn for a couple of years and while I lost 20 pounds or so in a little of a year period, I've lately put some back on and am struggling with taking it off. I changed jobs, and while my workouts have stayed the same or increased, my daily activities are primarily sedentary.

When I use every calculator and average it all together it seems my base met. rate would be about 1400-1500 (I weigh 135 pounds, I'm 37, trying to get back to 130). To determine my daily calorie needs I summarize my workouts for the week in terms of calories, divide by 7 and add that number to 1400. When I lost weight this worked when I stuck to around 2000 calories a day.

I've struggled this time around though and then read threads telling people to eat more. WHile I don't think that is the problem (please, I could eat 3000 calories everyday and never feel full, I in love with food!!). For workouts I use the number of 100 calories per mile running, 500 per 3000 yards of swimming (a typically workout) and 400 per hour biking (I'm not that great a biker, average 17.5 on the road). When I check this against the calories burned numbers here and elsewhere they say my numbers are way to low, but I simply can't believe that the 2500 yards I swam in 47 minutes this morning burned 564 calories or that the 70 minute trainer ride burned 700! based on that I should eat a minimum of 2600 calories today to maintain my weight. I assure you if I did that I would gain.

I eat about 2000 calories a day, mosly quality. Breakfast is typically yogurt, fruit, kashi and an egg beater (I don't get enough protein, so this is a new addition). Lunch is often salad or wrap of salad with tuna, or soup and salad (all made at home). Dinner is salads, lean meats, some carbs. Snacks are plentiful but not necessarily bad for me-kashi bars, almonds, more yogurtl more fruit, but I do love popcorn and eat a minibag of lowfat kettle korn almost everyday. And between fiber one and kashi and beans (three things I love) I have more fiber than I know what to do with).

Currently my workouts total about 10 hours a week (pre IM plan). I can drop weight for a week or two and then just get hungry!! So the four pounds it took four weeks to lose has come back as 4 pounds in two weeks time.

I do think I'm eating enough, when I went over 2000 a day the weight jumped up rather quickly. I don't fuel preworkout in the AM unless its over an hour workout, always replenish with protein and carb after. PM workouts usually are within three hours of lunch so I have a little something if I'm feeling empty, but usually nothing.

What am I doing wrong?

Edited by k_hase 2008-02-26 4:57 PM


2008-02-26 7:00 PM
in reply to: #1237178

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Subject: RE: estimated Calories burned seems way too high
Are there any binges here and there? When I was on a more restricted calorie diet, I would do great for 3-4 days and then have a day in which I would blow it in one meal. This cycle would repeat itself over and over. I would encourage you to follow what the estimated calories needed is and subtract 200-300 calories. This should allow you to lose weight the right way without starving yourself. Just my 2 cemts/
2008-02-26 9:05 PM
in reply to: #1237178

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Subject: RE: estimated Calories burned seems way too high
There are many variables that can throw off these estimated calories. The intensity of a workout has not only a big influence on calories burned in a workout, but also on how long your metabolism is kicked up afterwards. Also, if you restrict your calories too much your body can adapt and slow down your metabolism. Everyone is different, so it may help to experiment.

If you keep track of your calories, maybe try 1800-2000 on a light workout day (off, recovery day < 1h easy workout), 2100-2200 on a hard day (1-2hr) , and 2300+ for really long workout days (2+ h). Weigh yourself once a week at the same time of day (first thing when you get up before any exercise) and use the change (or lack of) to add/subtract more calories accordingly. Weighing-in every day could show ups and downs because you could retain/lose water which will influence day to day numbers. The article “How to lose weight and maintain energy” in the BT Special nutrition series articles is a good start.
2008-02-27 10:59 AM
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Subject: RE: estimated Calories burned seems way too high

Slight hijack: 

I have a tendancy to disagree with weighing once a week. Your daily weight can be affected by so many things. A little extra sodium, slightly dehydrated, over hydrated, etc. You could EASILY be off by 3, 4 or 5+ pounds.

I  Weigh DAILY and dont get to excited or to depressed with those numbers. I log them every single day and then look at the weeks AVERAGE to see the trend. Sure over the course of a month you could start to see the trend with a weekly weigh in but then you have 6 more days to be depressed because you weekly weigh in was flawed.

2008-02-27 3:37 PM
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Subject: RE: estimated Calories burned seems way too high
idahodan - 2008-02-27 11:59 AM

p>I  Weigh DAILY and dont get to excited or to depressed with those numbers. I log them every single day and then look at the weeks AVERAGE to see the trend. Sure over the course of a month you could start to see the trend with a weekly weigh in but then you have 6 more days to be depressed because you weekly weigh in was flawed.



This is a great idea... Whatever minimizes the neg. feedback concerning your weight loss effort is the way to go...
2008-02-27 3:58 PM
in reply to: #1239596

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Subject: RE: estimated Calories burned seems way too high
shiggy - 2008-02-27 4:37 PM

idahodan - 2008-02-27 11:59 AM

p>I  Weigh DAILY and dont get to excited or to depressed with those numbers. I log them every single day and then look at the weeks AVERAGE to see the trend. Sure over the course of a month you could start to see the trend with a weekly weigh in but then you have 6 more days to be depressed because you weekly weigh in was flawed.



This is a great idea... Whatever minimizes the neg. feedback concerning your weight loss effort is the way to go...


It is amazing at the weight fluctuations you can have in one day.


2008-02-27 5:04 PM
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Subject: RE: estimated Calories burned seems way too high
I agree about weighing everyday, I find that I can catch the increase easier if I notice its been three days in a row, plus it reminds me to consider my choices in eating.

Someone asked about binges, and of course, today was one! Stress makes me eat, often without realizing I've even finished the item and when I do a long AM workout I'm starving for the rest of the day. Famished, regardless of the proper refueling. Today is a great example. I did a brick of 1:45 on the trainer and 30 minute run. Not an earthshattering pace, but consistent and slightly harder than was comfortable. Before hand I had oatmeal, during I had two gels and plenty of liquid. After I ate two eggs, a bowl of cereal and an apple. I wasn't at work an hour when I ate my snack of edamame salad (edamame, black beans, corn, sundried tomatoes, a little olive oil and what ever spices strike you). Then the office went to hell and I ate a bag of chips, a bag of nuts, and 1/2 a big cookie. The thing is I was hungry the whole time! I topped it off with a salad and some pulled pork from our cafeteria. Good lord, that's an easy 2000 for the day by 2:30.

And I'm still hungry.
2008-02-27 5:11 PM
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Subject: RE: estimated Calories burned seems way too high
k_hase - 2008-02-27 6:04 PM

I agree about weighing everyday, I find that I can catch the increase easier if I notice its been three days in a row, plus it reminds me to consider my choices in eating.

Someone asked about binges, and of course, today was one! Stress makes me eat, often without realizing I've even finished the item and when I do a long AM workout I'm starving for the rest of the day. Famished, regardless of the proper refueling. Today is a great example. I did a brick of 1:45 on the trainer and 30 minute run. Not an earthshattering pace, but consistent and slightly harder than was comfortable. Before hand I had oatmeal, during I had two gels and plenty of liquid. After I ate two eggs, a bowl of cereal and an apple. I wasn't at work an hour when I ate my snack of edamame salad (edamame, black beans, corn, sundried tomatoes, a little olive oil and what ever spices strike you). Then the office went to hell and I ate a bag of chips, a bag of nuts, and 1/2 a big cookie. The thing is I was hungry the whole time! I topped it off with a salad and some pulled pork from our cafeteria. Good lord, that's an easy 2000 for the day by 2:30.

And I'm still hungry.


The binges can kill you. That is what was the hardest for me. If you ever let yourself get too hungry, you will binge! There is a fine line between eating the perfect amount and not eating enough. It seems like the days when you get really hungry, you can never get caught up.
2008-02-27 8:12 PM
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Subject: RE: estimated Calories burned seems way too high
This may not be the best of ideas, but when I am starving and I want to avoid a high calorie binge I take a whole 1 lb bag of frozen veggies and microwave them and start with that. There is so much volume and so few calories in a whole bag (and it takes a while to eat) that it helps me to eat less after that. Not a good thing to do all the time though, I think that too much fiber may make it harder for your body to pick up certain vitamins/minerals.
2008-02-28 12:44 PM
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Subject: RE: estimated Calories burned seems way too high
See I've found the exact opposite. Because I've upped my activity level so much I find binges don't bug me at all. I had fried fish, french fries, hush puppies and 3 beers last Saturday night and then Sunday morning I had Cracker Barrel breakfast of OJ and 3 hugh blueberry pancakes with turkey sausage. I didn't gain any weight at all and yesterday I was down 2 lbs from where i was a week ago.
2008-02-29 11:22 AM
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Subject: RE: estimated Calories burned seems way too high
Big John, Is it okay to say that I hate you?

I like the veggie idea, except that I'm more than certain I would say to myself, 'self, you are not yet satisfied, just full, why don't you eat that cake'


2008-03-03 2:04 PM
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Subject: RE: estimated Calories burned seems way too high
No problem but if I stopped working out and ate like that I'd probably gain 8 to 10 lbs in a month
2008-03-04 7:10 AM
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Subject: RE: estimated Calories burned seems way too high

I think your estimates for workout calories are pretty dead on. I too find calculators overestimate calories a lot especially for women.

I have a power meter on my bike that shows how many KJ I produced that can be backed into how many calories I burned. I'm by far best on the bike and a hard workout is 9 cal/minute but most average rides are 7.5 cal/minute which is 450 an hour. I have heard the 100 calories per mile figure for running as well. Swimming is always tough for me to estimate as I seems it should be less than the other two per hour.

Easiest thing to do since you are weighing you and counting calories is cut them down by say 200 a day from what you are currently estimating and see what happens. If that doesn't do it cut it down a little more. I can't tell if you do this or not but alter how much you eat based on workouts so if you have long ride or run day that day your calories will be higher than say an easy one a day workout day.

 

2008-03-05 9:41 AM
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Subject: RE: estimated Calories burned seems way too high
Again, disagree. I did an indoor workout last night on a stationary and a treadmill. I biked 20.1 miles in 65 minutes and then ran 3.1 miles in 26:45. Taking the readings frm the bike and the treadmill they, in total, said I only burned 980 Calories and I know I burned at least 1,300.
2008-03-05 12:09 PM
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Subject: RE: estimated Calories burned seems way too high
Perhaps that you are Big John and I am not so big Kim makes the difference there. Based on past weight loss, holding patterns while training and weight gain, Kathy's numbers are very similar to mine. I also don't trust the machines, I know that they are calibrated for men, even when I'm on the treadmill and tell it I weigh 115 (20 pounds less than I do) it tells me far more than 100 per mile.

I'm trying to stay just under 2000 a day, its working, but somedays I'm just plain hungry. Not stomach hungry, deep in my bones hungry. Water doesn't stop it, only food makes it go away.
2008-03-06 10:14 AM
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Subject: RE: estimated Calories burned seems way too high
I didn't think about that. I guess a 195 lbr would burn/use more calories than a 135 lbr - right?


2008-03-08 8:32 AM
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Subject: RE: estimated Calories burned seems way too high
Protein,protein,protein! Eat it at every meal. Protein powder mixes great in applesauce or oatmeal, or make a smoothie. I have found a bit of success recently with eating much heavier in the morning and lunchtime and slowing down after that. So I may have 650 calories in me by 10AM.
I try to stay between 1400-1800 calories a day and I am ok with that. I m not hungry. I don't eat much processed food, and I eat a lot of protein, fruits, and veggies. And black coffee.
I think you are possibly battling hunger because you aren't eating enough protein. Lack of protein will also cause you to crave sweets.
2008-03-10 3:16 PM
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Subject: RE: estimated Calories burned seems way too high
Does anyone know a good website to determine how many calories I should intake? I have found some but they seam like a lot.
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