So... im eating about 1500 calories a day which is a pretty good range im in, im already tiny (50kg 152cm) and im working on just trimming down the extra jiggles and toning my muscles but when i complete a workout on here it sais im burning total 18 kcal. So question is, is that 18,000 calories or is kcal a unit of its own and how do i convert it to the true calorie amount?
Working out does not burn a lot of calories compared to what we need to eat in a day, and that's why losing weight through working out only is close to impossible. The amount of calories you burn while working out depends on your age, size, what shape you're in etc. In an app like this the calorie burn is only an estimate. To know exactly how many calories you burn you need to monitor your pulse.
On 1500 calories a day you're probably on a small deficit already. Check out Scotty K's post Want to lose or gain weight to learn more about calories.
Thanks for the suggestion/advice. I used to eat far less than 1500 cals a day and im working on getting to a good healthy medium. I eat healthy naturally because if u ask me, un healthy food just tastes like s**t lol. Ive worked it out that im actually burning 400 cals a day with the workout im doing which is only a "casual" workout since im only on week 2 lol and will probably be adding more intensity and time to this once i find my feet in the exercise world.
Yeah well im currently eating between 1200 and 1500 cals. Which im actually struggling to get to 1500. And i would burn about 350 in my 50 minute workout everyday. But if i actually account for all the cals i burn in my hour n half work shift id burn another 400. But i just dont understand if im eating 1500 cals should i be aiming to burn 12% of my intake or burning enough so i only have 12% of my intake left? When i work out how many cals im burning its Not that hard to clock up close to 1000 cals burned in a typical day for me, so at the moment would i need increase my intake or increase the amount burned ?
Vanessa, those 12% are just my personal number at the moment - no need to take this as a rule!
If I get your post right, your intake is 1500 and you work out daily to burn about 750 cals. Without doing any maths your daily balance is definitely negative with these numbers and you will lose.
To get more exact numbers read Scotty K's post on calculating the BMR resp. the TDEE. As it's a little hard to decide on the activity factor I'd use the BMR, the amount your body burns in rest, as a basis. This is the minimum amount your body will burn with basic functions (breathing, digestion, pumping blood). Thus, this is also the amount you can eat without gaining. As soon as you are working our (or even moving), you will burn more.
Example: when your BMR is 1300, your intake is 1500 and you work out for 750 cals, you're 550 cals 'short' in your balance. To be short is the area you want to reach when you want to lose.
And then it's another simple mathematics: you need to lose or cut down about 7500 cals to lose 1kg of fat, in the above example it would take you about 15 days for this kilo. Knowing this you can easily control your intake to lose it the healthy way (1 to max 2 pounds a week is a good and healthy pace).
I read through scotty k's posts and worked out my BMR and TDEE but for some reason the equasions i got was like 2000+ cal intake to maintain weight and burning 700+ cals a day. But when i compared my current intake and cals burnt daily they were both 39% lower than what the equasion gave me. So not exactly sure on if its related to my specific body type etc on why it came out like that but i also msgd scotty k and gave him my details and how i worked everything out so he can check it for me and see if its correct or not. Im just waiting to see if he can shed some light on what the go is
Thanks, before i started exercising and counting cals i ate healthy anyway and have always been "naturally slim build" #blessed lol. Im doing it for 100 other reasons like sleeping better and feeling more energised and less lazy and just trying to lead a more consiously healthy lifestyle. Thats why i do yoga daily aswell, its such a stress relief and the stretches physcially feel amazing. I swear its my new addiction lol. Any mucle toning or weight loss is a bonus really. So i figured it i add some goals to loose 5kg and tone up it will help the confidence and give me a solid thing to keep me motivated seeing real changes aswell as feeling natural changes like better sleep and better moods :)