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Boards => Nutrition => Topic started by: thehay95 on October 30, 2018, 09:44:40 AM



Title: Does only cardio count when working out calorific needs?
Post by: thehay95 on October 30, 2018, 09:44:40 AM
I have heard conflicting theories on how to determine activity level when working out your calorific needs.

Some people say that you should only count cardio and some say that weight training should be included. Wikipedia says "intense exercise" so, to me, that should include weight training.

Depending on what calculator I use (Schofield equation is my preferred method) I get all kinds of wildly differing amounts, ranging from about 2200kcal a day up to about 3700.

What does everyone here think - should only cardio be counted?

FYI
I have a moderately active job
I lift weights intensely for 45-60 minutes 5 times a week
I do a 20 min HIIT session twice a week
I run a moderate pace 1k 5 times a week
I have 2 full rest days a week
I'm 78kg / 6 ft 1 / 8-10% body fat

What's your best guess on my caloric needs for maintaining current level of body fat with a steady gain in lean muscle?


Title: Re: Does only cardio count when working out calorific needs?
Post by: Dan94 on October 31, 2018, 09:54:20 AM
Online calculators are only estimates at best.

Most accurate way would be to take an average of all these calculations and monitor your weight. If you increase BW, decrease cals. If you decrease BW, you need to up them.

Monitor and adjust.


Title: Re: Does only cardio count when working out calorific needs?
Post by: Maximum on March 12, 2019, 05:23:47 PM
When lifting weights, I tend to work on about 300 calories per hour.

If it is a heavy lifting day with lots of rest, it's probably about 200 calories (160 lbs male) because there are longer periods of rest where you are burning even less than walking.

On high volume days with supersets and less rest, I estimate about 400 calories.

These calculations over a long period of time have been pretty accurate when calculating my caloric needs.

Hope this helps.