doesn't the type of exercise matter when calculating the calories you're expending? surely lifting 50 pound dumbbells is burning more calories than lifting 10 pound dumbbells and surely both of those are burning a different amount of calories than running a mile. Yes, I've read the sticky. Everything I read just makes me more confused.

1. 2 weeks ago
Anonymous

Calculating the calories you burn from lifting is a fool's errand. Just keep an eye on the scale

• 2 weeks ago
Anonymous

This, the variation is negligible. i personally use a custom maintenance formula that incorporates a modification of my bmr + step count. i can maintain my bodyweight within .5lb over a 3 month period. measured daily/7 for a weekly avg. if your just trying to lose fat. use a maintenance calculator, choose sedentary, and use that as your base and drop cals or increase measured activity ( like a pedometer ) to create a deficit. weight lifting cals burned goes under the margin of error catagory.

2. 2 weeks ago
Anonymous

You are over thinking it.
Tdee gives a general idea based on averages.
Counting calories from exercise increases errors. Smart watches and other devices over estimate calories burned.
Also the 10 vs 50 lb lifting thing is accounted in the equation. That is why they ask for sex, height, and weight. A 90lbs chick can't curl 50s but a 200lbs dude could.

• 2 weeks ago
Anonymous

>You are over thinking it.
I overthink everything.

You burn almost no calories lifting compared to cardio.

so when I'm calculating how many calories I need to eat per day, do I not factor in a workout at all unless it involves cardio? that doesn't make sense to me.

• 2 weeks ago
Anonymous

Actually i think youve been underthinking it. Heres my general logic: when gaining or losing weight you will look at your scale, and record your weight, that's universal. When gaining or losing weight you will count calories and macros at least to some extent (less so the more experienced you get, as it comes naturally), that is universal. Now, you start using your little brain machine and put the two together: counting calories while measuring weight, and through that determining whether you need to increase or decrease your caloric intake. Its been that simple from the start, please try and solve problems on your own before running to daddy next time, he might not always be there for you

3. 2 weeks ago
Anonymous

You burn almost no calories lifting compared to cardio.

• 2 weeks ago
Anonymous

false

4. 2 weeks ago
Anonymous

TDEE isn't fixed, your metabolism depends on how much you eat: eat more = higher metabolism.
That's why caloric restriction is fucking stupid because you need to be 1000Kcal under your estimated TDEE for it to work.
Just fast instead, it's healthier overall, and even an idiot can do 72 hours fast.
Just do 1 day fast 2 day refeed, 2 days fast 3 days refeed, 3 day fast. Then 4 days refeed 3 days fast until you've achieved your goal.
When breaking a fast that is 3 days or more, start with a broth in the morning or you will get the shits.
Eat enough taurine to regulate your electrolytes, taurine is found in seafood, fish and meat (in that order), but you can (and probably should) supplement 4g per day. Use freeform taurine, start at 2g per day for 1 week then go with 4g.

Also don't do "cardio" (steady state exercise at moderate intensity) unless you want shitty type 1 fibers. You get better mytochondrial health and glycogen capacity increase by doing HIIT or just lifting heavy. No you won't get super big, that takes dedication (or roids), which you don't have.

• 2 weeks ago
CarbEnjoyer

>Is new to counting calories
My money's on you're doing a cut. Given that that's 99% the case, the solution is simple, but not easy:
Don't think about it. Don't factor them in at all. Take the 'sedentary' value from the calculator, eat that minus 500. Make a point to lift and do cardio.
If you're utterly inept at math (If you are I don't blame you, that shit is no fun), do what says for mostly guaranteed results (Unless you're fat-brained like me and can effortlessly down 5-digit sums of calories in a day)
Good luck, Dubs and you keep your abs after you get them (Hopefully this also happens if I don't get dubs)

• 2 weeks ago
Anonymous

>My money's on you're doing a cut.
you are correct.
checked and thank you for the kind advice. I will be blocking you, though, as I block all tripfags out of principle.

• 2 weeks ago
Anonymous

one more question, though: the stickied "beginners health and fitness guide" mentions this formula to calculate maintenance calories: [14-15*(current bodyweight in pounds)] but a couple sentences later recommends using a TDEE calculator (on a dead link, of course, so I used the unsecured link from the sticky instead: http://www.fitnessfrog.com/calculators/tdee-calculator.html), which yields a completely different number for me (2311 vs 2586). are those two calculations supposed to produce different numbers and what is the purpose of each, if so? the TDEE seems to involve more math and thus must be more correct.

• 2 weeks ago
CarbEnjoyer

Depending on your goals, as well as your level of paranoia, either take the two and average them, or use the lower number. The formula seems to be an outdated shorthand that lifters and dieters in the 80's would use in lieu of a computer. The online calculator is able to be more precise, and account for more variables, so in general I would trust it more (Though I will stress it IS still an estimate). While the spirit of more math = more good is based as fuck IMO, for something like the body where the CO part of CICO is dependent on so many different factors, a quick online calculator can't account for everything.
The best (albeit tedious as all hell) method is to eat a designated amount of calories, and weigh yourself (to the tenth if not hundredth of a pound) at the same time every day. Tracking the change in your weight over time can give you a nearly-perfect bead on your TDEE (and its changes over time)
If you lack that level of patience (If you've ever considered fasting then you lack that level of patience) then the calculator I use is this one:
https://tdeecalculator.net/
Pic related. It worked pretty well for little old me (Formerly big old me).

• 2 weeks ago
Anonymous

>mytochondrial health and glycogen capacity
what are these in simple terms?

• 2 weeks ago
Anonymous

asking for definitions is a sign of autism.

• 2 weeks ago
Anonymous

he means that doing steady state anything develops type 1 aka slow-twitch fibers. intense work develops type 2. think of a marathon athlete vs a sprinter.

• 2 weeks ago
Anonymous

Cool story anon. Weird that I've lost a bunch of weight just by eating a little less. Oh well, must suck to be you. Don't bother replying without posting body.

5. 2 weeks ago
Anonymous

Lmfao I literally ate 500-700cal under my TDEE daily and lost 15 pounds from 6/1/2022 to today
Fasters don't lift lmfaoooo

6. 2 weeks ago
Anonymous

If you're trying to lose weight set your TDEE to the 1.0 physical effort and eat at your deficit below that. You're overthinking this whole thing, it's a sign of autism when you nervously poke holes in things that are known to work. Your TDEE is a generally correct number, your tdee with lifestyle factors is a correct number with an estimate of physical exertion, it's better than guessing so it works well for most people. Not losing/gaining weight? manipulate calories in accordance

7. 2 weeks ago
Anonymous

the most energy costly things about running a body and heat production and respiration which is why your BMR is usually only about 400-600 kcal away from the maintenance at sedentary. When you do activities that utilize those systems more heavily it costs more energy relative to something that doesn't. Also the volume is higher whether you think it or not you have like 10 thousand reps even with the lightest weight is going to be more work done it doesn't produce hypertrophy because it's too low intensity though.

• 2 weeks ago
Anonymous

yeah this is basically it - this approach only breaks if you're a massive outlier - for instance (I think) it can be really wrong for women weightlifters because data on women basically assumes skinny fat so doesn't scale right if you are a 10-20% body fat varbie.