how do you calculate exercise calories in a deficit?

[lamehack]

take today for example: this is dinner still NOT eaten. I need to be at 2600cal usually to lose weight, on a normal 'lightweight activity day'. 6.4 guy with 21% BF, currently sitting at 245LB (goal 20-25LB). the myfitnesspal smartwatch data is not included in calories left, I was told to leave it out due to lack of accuracy. but this is just walking. I also did 1h weight+15min zone 2 at the gym. How do I tweak this? go purely by weight loss week to week? which is tricky since I run 350mg test +HGH as well (and 3mg tirzepatide), so the scale is all over.

 

[Elektrobot]

View attachment 370283
take today for example: this is dinner still NOT eaten. I need to be at 2600cal usually to lose weight, on a normal 'lightweight activity day'. 6.4 guy with 21% BF, currently sitting at 245LB (goal 20-25LB). the myfitnesspal smartwatch data is not included in calories left, I was told to leave it out due to lack of accuracy. but this is just walking. I also did 1h weight+15min zone 2 at the gym. How do I tweak this? go purely by weight loss week to week? which is tricky since I run 350mg test +HGH as well (and 3mg tirzepatide), so the scale is all over.

I'm not sure what you mean with your question in the title

I've never never used fitness pal so I'm not sure if it's automatically creating a deficit in your daily calorie count or what its calculating....


Use a good accurate system to calculate your maintenance calories.

Then decide on a deficit amount, at least 500

Then eat that many calories... or less.

I like this macro calculator the most

Body Weight Planner - NIDDK

The Body Weight Planner allows users to make personalized calorie and physical activity plans to reach a goal weight within a specific time period and to maintain it afterwards.

www.niddk.nih.gov

Why are you on 350mg test if you are overweight?

 

[RockyP]

View attachment 370283
take today for example: this is dinner still NOT eaten. I need to be at 2600cal usually to lose weight, on a normal 'lightweight activity day'. 6.4 guy with 21% BF, currently sitting at 245LB (goal 20-25LB). the myfitnesspal smartwatch data is not included in calories left, I was told to leave it out due to lack of accuracy. but this is just walking. I also did 1h weight+15min zone 2 at the gym. How do I tweak this? go purely by weight loss week to week? which is tricky since I run 350mg test +HGH as well (and 3mg tirzepatide), so the scale is all over.

Some of these can be a useful guide but if you’re heavily muscled they will undershoot your caloric requirement by a good margin. The best way is to do it the old fashioned way. Meaning take a week where your activity level is constant and pick a calorie intake that you feel is suitable. Track your weight. Barring any variables like massive sodium inconsistency or other sources of water retention, you’ll be able to find your maintenance calories (adjusted for your activity level) that way. If you want to cut drop those calories by at least 10% per day (or increase output a little).

If you’re relatively sure of your BF% the online TDEE calculators that allow you to plug in your bf % and your activity level are decently accurate I’ve found.

 

[lamehack]

I'm not sure what you mean with your question in the title

I've never never used fitness pal so I'm not sure if it's automatically creating a deficit in your daily calorie count or what its calculating....


Use a good accurate system to calculate your maintenance calories.

Then decide on a deficit amount, at least 500

Then eat that many calories... or less.

I like this macro calculator the most

Body Weight Planner - NIDDK

The Body Weight Planner allows users to make personalized calorie and physical activity plans to reach a goal weight within a specific time period and to maintain it afterwards.

www.niddk.nih.gov

Why are you on 350mg test if you are overweight?

this is just higher 'TRT" which normally is 200mg for me to preserve some muscle during weight loss. the calc roughly gave me 2600 to eat. but on heavy workout/cardio day this feels much too low. i think the weigh in method is the only option here

 

[lamehack]

Some of these can be a useful guide but if you’re heavily muscled they will undershoot your caloric requirement by a good margin. The best way is to do it the old fashioned way. Meaning take a week where your activity level is constant and pick a calorie intake that you feel is suitable. Track your weight. Barring any variables like massive sodium inconsistency or other sources of water retention, you’ll be able to find your maintenance calories (adjusted for your activity level) that way. If you want to cut drop those calories by at least 10% per day (or increase output a little).

If you’re relatively sure of your BF% the online TDEE calculators that allow you to plug in your bf % and your activity level are decently accurate I’ve found.

thanks, yeah the scale seems the only reliable way to see if you deficit is at a good place

 

[HeatherSwanson]

I always did it with a note pad and then grok ai

 

[Mfras]

I use paid myfitnesspal to track calories, macros, and body weight. It’s awesome at these with the caveat that it would be reeeaaaly great if you could overlay a graph of weekly avg calories and weekly avg weight. I have to do that with pen and paper.

My workouts are consistent- pretty much exactly the same week to week same LISS warmup and 5 day lifting split. On cycle I increase volume and sometimes accelerate progressive overload due to increased recovery.

I think MFP’s steps and exercise calorie/effort trackers are a complete waste of time. It’s almost inpossible to measure these things, and pointless to try and eat more if you train hard- just always train hard.

I find that it’s much more productive to modulate total calories, usually in 4 or 6 week blocks of strict hitting goals. Then compare weight gain or loss to your lifting performance and general energy levels. From there you can make adjustments to your next block of diet goals to match your needs.

 

[wp_375]

With a SWAG, a scientific wild ass guess.

 

[eery]

You dont calculate expended calories.

 

[BigDadd7]

Exercise uses very little calories. It's not worst hassling it. One bite of a donut usually wipes them out.

 

[HeatherSwanson]

Yes big daddy

 

[bossetti]

View attachment 370283
take today for example: this is dinner still NOT eaten. I need to be at 2600cal usually to lose weight, on a normal 'lightweight activity day'. 6.4 guy with 21% BF, currently sitting at 245LB (goal 20-25LB). the myfitnesspal smartwatch data is not included in calories left, I was told to leave it out due to lack of accuracy. but this is just walking. I also did 1h weight+15min zone 2 at the gym. How do I tweak this? go purely by weight loss week to week? which is tricky since I run 350mg test +HGH as well (and 3mg tirzepatide), so the scale is all over.

Depend on activity

 

[ETliens]

+1 for not counting my exercise in my macros. I don’t understand why you would count steps or lifting towards your macros unless those two things vary wildly from week to week. Your TDEE should already include those things.

On a side note, I used MyFitnessPal for years but recently tried out MacroFactor. It’s got a two eeek free trial and I find it much easier to use.

 

[lamehack]

Depend on activity

yeah, I think that major cardio events, like a 2h hike require extra calories. according to my watch - and this might be off I am aware, I burned an extra 750cal today on a strenuous hike. the deficit will be just too large to recover properly. i think an extra 500cal is a safe bet here

 

[ETliens]

yeah, I think that major cardio events, like a 2h hike require extra calories. according to my watch - and this might be off I am aware, I burned an extra 750cal today on a strenuous hike. the deficit will be just too large to recover properly. i think an extra 500cal is a safe bet here

Absolutely! If I’m going on a long hike all bets are off food wise. Give me that PB&J and trail mix!