Calories and Exercising

(runner1974) #1

Ok… I have been doing this WOE since 1/1/2018… I have not always been strict but that is life… My question is this… I run daily averaging 3+ miles a day… I also have starting weight training 5 days a week (upper or lower or full body) depending on the day. Those workouts can vary from 20-40 min… My question is do I keep my calories at what I have them set at (1500) and just eat those or can I add in my workout calories?

(LeeAnn Brooks) #2

What’s your height and weight?

I would say depending on that, start at LEAST say the 1500 then add to reach satiety.

(charlie3) #3

I walk 5-6 miles 5-6 days a week (about 85 calories per mile). I do 3 70 minute resistance sessions a week (about 200 calories per session). I do 3-4 30 minute cardio sessions on an Airdyne at 70% of max heart rate (267 calories per session). My resting metabolic rate is about 1430 calories per day. On average the exercise and walking are 30% of calories burned per day.

(runner1974) #4

So if my tracker has 1500 (even though I burned some) I should stay at 1500? sorry not trying to sound ignorant.

(LeeAnn Brooks) #5

It’s okay. You are looking at this from a calorie in vs calories out perspective. That’s how all trackers are set up too.
Keto doesn’t really work that way, and you have to get it out of your head. It’s hard to do at first.

Use it to track carbs. Don’t go over 20g net. Also watch protein, though there’s more flexibility with it. Try to stay around 1% lean body mass. And then eat fat to satiety. Just watch calories to make sure you aren’t going too low that your body will go into starvation mode. If you start to feel full too soon, then you can play around with what you are eating, switching out for more fat dense foods to get more calories in without the extra volume. But don’t ever go hungry. If hungry, eat more fat.
And don’t worry about CICO.

(Robert C) #6

Definitely rethink the CICO thing @runner1974.

When a treadmill says you burned 500 calories in an hour - you probably did, the first week.
But, the body adapts really well and after a couple of months, that same hour of running is 200 calories - but - the meter still shows 500. So you allow that in your food intake and your stuck going up and do not know why. You could run longer or faster or both but you’ll just keep getting more efficient.

Instead think of insulin (the fat storage hormone) as what you really want to focus on. Meal timing (few meals, no snacks) keeps it low, sleep and low stress help (running too much is a stress), stay below 20 grams of carbs etc.

Then, you can move your calorie intake up a lot - drop the cardio - and focus on real toning with the strength training.

(charlie3) #7

I track with cronometer which allows me to enter calories burned by walking and exercising. May be we get a biit more efficient with practice but there can’t be much difference. I believe keto is leveraged a lot by exercise. To burn as many calories as I do someone who is the same age and height as me but sedentary would have to weight 288 pounds, exactly twice as much as me. Most of my calories burned come from walking. Those calories are increasing, even though walking time is staying the same, because the pace is increasing as I get stronger. The informed commentary and research I’ve found does not mention that practice drastically reduces calories burned.

(runner1974) #8

I run daily… I use a heart rate monitor… I know my heart rate and body has become more conditioned but I still reflect a pretty significant calorie burn… My question is that I am not sure if I am just consuming too little calories and do I eat the calories that I would burn during exercise.

(runner1974) #9

Ah ok… Because I have been watching my calories and I fear that I do not consume enough…I have dropped inches but the scale has not moved for a bit. My stomach is still an issue but I understand there isn’t target training and everyone is different…