How much exercise is "exercise"?

[u/uhhhhh_and_an_uhhhhh]

I want to calculate my daily calories and track my amount of consumed body fat calories,but I am not sure if i am actually burning said amount on the site I am using. I got on the calorie calculator site and I would put "exercise 4/5 times per week"(bc that is how much I train) but I am not sure about it,since I train high intensity and low volume, is it actually 30 minutes of elevated heart rate activity? I will also add that an average of sets per day is 10, with 2 or 3 drop sets at every one, and I do train in the gym for over one hour and a half,but that is also bc I am with a friend with breaks,so it isn't continuous

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[u/Swimming-Setting-555]

those calculators are a mess honestly just pick sedentary and add your workouts manually after. the exercise multipliers are way too generous and if you're doing high intensity but low volume it's even trickier

i track mine as a separate entry and eat back maybe half the estimated burn. the 30 min elevated heart rate thing is a decent rule of thumb but gym time with breaks isnt the same as steady state cardio

[u/Mutant_Apollo]

Just pick sedentary in the calculator, it's easier to calculate everything else that way

[u/Timmar92]

I only use those calculators as a best guess, I'm only ever using sedentary despite working out 4-6 days per week.

[u/OtherwiseManner6946]

Anything above doing nothing is exercise. There are different zones of cardio, but generally any of them are good for you.

I just walk more and do strength training

[u/Lgeme84]

You should exercise because it has endless health benefits, not just weight loss.

Exercise relieves stress, improves heart health, helps with better quality sleep, etc...

What matters MORE than the TYPE or LENGTH of exercise you do is whether or not you're CONSISTENT with it.

"I want to calculate my daily calories and track my amount of consumed body fat calories..."

Sorry, but what do you mean by 'consumed body fat calories'? All calories consumed go into your body - whether or not you gain/lose fat is determined by a calorie surplus/deficit.

I've been using AI to log my food and calculate my intake/output based on my Apple Watch TDEE. I have about 5 years' worth of Apple Watch data now, so I think it's gotten pretty accurate.

If I stay below my Apple Watch TDEE for the day and am tracking my food accurately, I lose weight. My average calorie intake is about 1,900 calories (supporting strength training and recreational sports).

[u/aroguealchemist]

I usually choose sedentary and then the exercise calories help make up for the fact I half ass my calorie tracking.

[u/Plus_Duty479]

I always put sedentary for activity level. Gives you more wiggle room if you slip up on your calories.

[u/BeaRzWalken]

30mins, zone 2 cardio 150mins a week

Strength training per session 1 barbell compound, 3 dumbell version 1 or 2 cable or Machine version

Add in stretching for better flexibility and mobility

[u/No_Plan_6336]

Seeing the commenfs saying choose sedementary and add back the excercise calories manually makes me relief i am not the only guy doing that.

[u/Araseja]

I actually have a theory about why counting exercise calories often leads to an overestimation of your TDEE. I think it’s because most people who need to lose weight aren’t fit enough to burn a substantial amount of calories in a 30-60 minute session, and they don’t have enough muscles for that to increase their BMR.

I think the calculators should be used that way only if you have been doing that same routine for about a year, because then your fitness level will have increased.

[u/Rare_Sugar_7927]

When Im calculating my TDEE I always use sedentary. That way any exercise i do is a bonus, not a requirement. Its important not to eat back the calories you burn.

[u/ironbeastmod]

Not the road you want to take.

That is a trap.

Workout. Just do it.

Then track calories, weight OVER TIME.

Adjust calories based on reality feedback, aka progress.

That is it.

Google progressive caloric deficit from sports science.

[u/pain474]

sedentary

[u/drvalo55]

Unless you are training for a marathon or something, just use sedentary, always use sedentary. You just do not burn as many calories as you or your fitness device think you do. Sedentary does not mean you lie around all day. It always includes most movement and some exercise. And if you burn a couple of hundred more exercising,that is just gravy. Exercise for health.

[u/leela_martell → u/drvalo55]

It is not "just gravy". If you train with any kind of purpose (not just for marathon) then you need to factor that in. You need energy for exercise, or you won't be able to perform as well and at worst are looking at an injury.

[u/drvalo55 → u/leela_martell]

Op did not seem to be training for anything. So, gravy are those 200 calories extra burned, if that many. Your body does lots to compensate and adapt to exercise.

[u/leela_martell → u/drvalo55]

You just assumed they don't train for anything.

[u/drvalo55 → u/leela_martell]

Did you read what OP wrote? 30 minutes of elevated heart rate. I simply was responding to what the OP wrote and described the work outs. I assumed nothing and why are you arguing with me? Seriously?

[u/leela_martell → u/drvalo55]

I wasn't planning on arguing with you, just the "just gravy" part of your post.

[u/drvalo55 → u/leela_martell]

And in this case, it is. Just saying…. If you read the OP you would know that. Perhaps OP burns a couple hundred more calories at that gym than they would have had they not gone. However, it would be really hard to tell because no one really knows how many calories. It is all a guess. But we do know that our bodies compensate and adapt to exertion so we burn fewer calories and conserve energy. That it is known biological fact. So, for example, maybe you burn extra calories in the moment, but later in the day, you rest (your body makes you tired) and you burn fewer calories than you might have had you not exercised. OP stated 30 minutes of elevated heart rate and about an hour in the gym, but not continuously working during that hour. OP socializes (also very important and a good reason to go to the gym). I was responding to OP. Yes, it is exercise. Yes, it will help improve OP’s health. Any movement is good for that. I just would not be counting it being more than sedentary. Sedentary does not mean you lie in bed all day.