What, exactly, counts as "exercise"? - 3 Fat Chicks on a Diet Weight Loss Community

Snoofie · 06-02-2014, 07:59 AM

OK, OK, I know the title makes me sound like a complete moron, but I promise, I'm not as dumb as I'm making myself out to be.

So here's the thing. I ran my details through IIFYM,com (one of the *myriad* calorie calculators out there) and, with my TDEE (2023) and a 15% reduction in calories, it gives me a daily intake of 1720 calories per day.

OK, fair enough.

BUT, in order to arrive at that number, I put in that I exercise 3 times per week. Which got me thinking right away: what, exactly, counts as "exercise" when it comes to these calculators? I mean, I do *something* in terms of physical activity every day...but what of those activities actually counts as exercise? Is it the whole "getting up to target heart rate for 20 minutes" thing? Do I count my daily walks? (I'm thinking no, even though I walk at a pretty good clip!)

I know I'm probably being a tad picky, but I don't want to go overestimating what I burn through exercise, you know? And if the only thing that counts in terms of the "definition" of exercise is my 3 days a week at the gym, then that's all I'll take into consideration when using these calorie calculators. (And yes, I know that no calculator is 100% accurate, but at least I can do my part in putting in the most accurate information I can, right?)

Thanks in advance for any viewpoints!

berryblondeboys · 06-02-2014, 08:07 AM

Yes, your walks are exercise. Basically, any time you aren't just puttering around is exercise.

BUT... for those calculators, I usually put in that I'm sedentary and then add in each "real" exercise I do to get a better target range and even then I don't really "count" all those calories they say I burn - maybe consider HALF. Like I walked 3 miles yesterday. My calculator says that is like 350 calories "extra" burned. I'm only "counting" about 150 of them to be "true".

You do not need to be killing yourself at the gym to call it exercise. Only exercise that gets your heart rate up there is considered heart health exercise, but for calorie burning, so is non-heart beat raising walk (though your heart beat probably gets higher than you think during walks - especially if you are a fast walker).

nelie · 06-02-2014, 08:13 AM

What did it give you if you didn't put 3 times per week? That'd be a better way to figure out what they define exercise as. I imagine to make any dent, they are calculating at least an hour of exercise.

Snoofie · 06-02-2014, 08:24 AM

Quote:

Originally Posted by berryblondeboys

Yes, your walks are exercise. Basically, any time you aren't just puttering around is exercise..

Yeah, I kind of thought that. Well, I more than *thought* it...back when I first lost the initial 65 pounds, the *only* exercise I did was walking, so obviously that does count as exercise. I was just wondering what those calculators consider exercise. Technically I suppose I could put in that I exercise every day, but the number of calories that would give me would be much higher...and an excuse to possibly overeat is definitely *not* something I need! *L*

Snoofie · 06-02-2014, 08:53 AM

I think part of my problem -- well, okay, most of my problem -- is that, frankly, I'm overeating. And I know I am. And I need to stop it, or it's not going to matter WHAT I count as exercise, or how much of it I count. For some reason, I just cannot seem to kick the junk food habit. Last time I lost the weight, I was perfectly capable of limiting my "junk night" to one a week (and even then it was just a bag of potato chips and a small chocolate bar.) But this time around, with only 20 pounds to lose, I'm finding it more difficult to resist.

And I'm finding that I'll do anything to give myself more calories, you know? Like, with this calorie calculator I used (the one at IIFYM.com), it's giving me a daily calorie intake of 1720 calories per day. That's with a setting of exercising 3 times a week. And I know myself -- what'll end up happening if I start keeping track of how many calories I'm burning, I'll use the extra calories as an excuse to, well, eat more. And I know myself -- the extra calories I'm earning will not go for healthy foods, they'll be used as an excuse for "oh, I can have that ice cream, I have the extra calories for it!" or "Oh, I can have that chocolate bar, I have the extra calories!"

So I think my best bet may be to say, "OK, I have my daily allotment of 1720 calories, and that's it." I'm probably better off not even trying to track my exercise calories, because I'll just eat them all back (and probably more besides.) I'm not the kind of person who can track exercise calories and then say to myself, "Oh, I'll just eat half of them back."

I think that's my best bet. (I actually just realized that the method used on IIFYM.com is the TDEE method, which is best for me anyway because it's set up to include exercise and you don't eat back your exercise calories then.)

.....Does this make any sense to anyone else, or am I just rambling? *L*

Michou · 06-02-2014, 10:47 AM

I am using also the tdee way minus 25%, but I set my lifestyle as sedentary. I do walk every day and try do do more exercises but I prefer to track them separatly. This way I plan my meal around the tdee -25%. I should say also that all of the only calculator are just estimation and leave a lot to desire.

I do not trust the numbers given for exercises that we get from web site, i do not think they are accurate and I do not have a heart monitor that would be more accurate. I am sure if I was using a method where the exercises calories would be calculated within my daily goal that I would probably overestimate the number.

Mind you that is just my opinion of the whole thing and whatever I am doing is working and it might be different for you. Try changing your activity level and see if it fits your own lifestyle.

rich8ames · 06-05-2014, 05:35 PM

I was told that you need to elevate your heart rate 20% over your resting heart for at least 30 minutes in order to gain and exercise benefit. So I just that would be the minimum to be call exercise?

Koshka · 06-06-2014, 01:56 AM

I find that most of the TDEE calculators way overestimate my calorie burn. I use a Fitbit and the actual calorie burn shown by Fitbit is less than those calculators say. So I would be conservative with them.

rich8ames · 06-06-2014, 02:18 PM

From what I understand, Fitbit is not the most accurate either.

The review on burnthefatinnercircle said it's within 100 calories of the most popular method of calorie calculation called the Harris-Benedict Equation.

So 100 cal is not accurate, but it close enough for most peoples uses.

Dottington · 06-06-2014, 08:01 PM

Quote:

Originally Posted by Snoofie

I think part of my problem -- well, okay, most of my problem -- is that, frankly, I'm overeating. And I know I am. And I need to stop it, or it's not going to matter WHAT I count as exercise, or how much of it I count. For some reason, I just cannot seem to kick the junk food habit. Last time I lost the weight, I was perfectly capable of limiting my "junk night" to one a week (and even then it was just a bag of potato chips and a small chocolate bar.) But this time around, with only 20 pounds to lose, I'm finding it more difficult to resist.

And I'm finding that I'll do anything to give myself more calories, you know? Like, with this calorie calculator I used (the one at IIFYM.com), it's giving me a daily calorie intake of 1720 calories per day. That's with a setting of exercising 3 times a week. And I know myself -- what'll end up happening if I start keeping track of how many calories I'm burning, I'll use the extra calories as an excuse to, well, eat more. And I know myself -- the extra calories I'm earning will not go for healthy foods, they'll be used as an excuse for "oh, I can have that ice cream, I have the extra calories for it!" or "Oh, I can have that chocolate bar, I have the extra calories!"

So I think my best bet may be to say, "OK, I have my daily allotment of 1720 calories, and that's it." I'm probably better off not even trying to track my exercise calories, because I'll just eat them all back (and probably more besides.) I'm not the kind of person who can track exercise calories and then say to myself, "Oh, I'll just eat half of them back."

I think that's my best bet. (I actually just realized that the method used on IIFYM.com is the TDEE method, which is best for me anyway because it's set up to include exercise and you don't eat back your exercise calories then.)

.....Does this make any sense to anyone else, or am I just rambling? *L*

It makes sense to me! I don't do well when I count exercise calories bc I too have used it in the past as an excuse to eat. I really like the TDEE method for myself since its a stable number. I figured "times per week" meant hours per week. So I count my hours. Some weeks are more though and on hard exercise days I give myself some leeway with eating a bit more but I don't try and figure out my calories burned anymore because, yeah I would be too tempted to eat them all! Also on less active days I tend to eat a little under, so I think it all probably evens out. I find TDEE method to be pretty accurate for myself easier to manage