Accurately calculating calories burned walking
I have a reasonably healthy diet (working on keeping the protein levels at about 1.0-1.5 grams per lb bodyweight) with goals of losing bodyfat and gaining muscle. I want to smash the bodyfat loss now (get to 10% or so) and then leave that final couple of percent down to good eating.
I was 21% in January and got down to about 15% this month, all this while adding muscle mass (Tanita scales). I hit a bit of a plateau and went up to 16% fat though. I think this is because I have been inaccurately calculating the calories burned from exercise and over-eating because of hunger. Before then I had plenty of fat to burn as energy but I guess I'm getting closer to the raw amount I need to survive (although obviously still a way off). From reccommendations I use MyFitnessPal to monitor food and exercise, but I realised my cardio and exercise is probably over estimated.
I thought I walked 1km in 12.5mins, but actually I do it in about 8 mins, so I get 50% more calories burned. Plus, those things seem to base calories burned on weighing 60kg and I weigh more, so in total I have been doing about 580 calories per hour walking when it only said I was doing 244. On a calorie deficit, that many calories added on is probably putting me close to starvation and not enabling me to do optimal fat loss and muscle gaining (losing >700 calories per day when I only wanted to lose 500. I'll probably reduce it to 200-300 calories when I reach my 10% goal so I can really focus on muscle mass).
So I'm wondering how best to calculate this stuff so I can still to a very accurate calorie reading. Obviously it won't be ideal, but being over 200 calories out (and that's on a good day) means I might not be doing the best I can. Should I multiply values to include my bodyweight or are there more accurate methods available? I tried a few days with higher calories and the increased energy really helped my gym performance.
Ta
I was 21% in January and got down to about 15% this month, all this while adding muscle mass (Tanita scales). I hit a bit of a plateau and went up to 16% fat though. I think this is because I have been inaccurately calculating the calories burned from exercise and over-eating because of hunger. Before then I had plenty of fat to burn as energy but I guess I'm getting closer to the raw amount I need to survive (although obviously still a way off). From reccommendations I use MyFitnessPal to monitor food and exercise, but I realised my cardio and exercise is probably over estimated.
I thought I walked 1km in 12.5mins, but actually I do it in about 8 mins, so I get 50% more calories burned. Plus, those things seem to base calories burned on weighing 60kg and I weigh more, so in total I have been doing about 580 calories per hour walking when it only said I was doing 244. On a calorie deficit, that many calories added on is probably putting me close to starvation and not enabling me to do optimal fat loss and muscle gaining (losing >700 calories per day when I only wanted to lose 500. I'll probably reduce it to 200-300 calories when I reach my 10% goal so I can really focus on muscle mass).
So I'm wondering how best to calculate this stuff so I can still to a very accurate calorie reading. Obviously it won't be ideal, but being over 200 calories out (and that's on a good day) means I might not be doing the best I can. Should I multiply values to include my bodyweight or are there more accurate methods available? I tried a few days with higher calories and the increased energy really helped my gym performance.
Ta
Quick Reply
Related discussions
- Calories
- how to lose weight healthily???
- How to lose weight?
- Eating 1,100 calories and losing 1,100 calories
- What does it mean when you eat more calories than you burn?
- My Football Calories
- How to shape/tone body
- fat but what to make a change
- i'm skinny ish? but have the biggest double chin and chubby cheeks
- Can I take protein shakes if I mainly do cardio?
- Gaining weight
- eating way too much during exam season !!
- in need of srs chem help - A-level
- Will the calories effect my growth
- Weight loss
- How to deal with disordered eating without speaking to someone
- Any ideas on nutritional sensory friendly meals?
- how can i loose weight?:(
- Exercise
- Is a chicken donner kebab healthy
Latest
Trending
Last reply 1 week ago
is it possible to go from a size 16 [L] to a size 12 [M] in five months?Trending
Last reply 1 week ago
is it possible to go from a size 16 [L] to a size 12 [M] in five months?
