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  1. #1
    Registered User clydeashelton's Avatar
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    walking as an obese person?

    how many calories am i burning if i do 1 hour morning walks at 5mph and does that count as 'light exercise' where you add 500 calories too your overall TDEE for those specific days
    i got some calculators telling me I am burning around 1000 calories for that walk, is this accurate?
    weight: 132kg/291lbs
    height: 178cm/5'10
    age: 25
    walk speed: 5mph
    duration: 70minutes
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  2. #2
    Registered User Heisman2's Avatar
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    We've had some good discussions/debates in the nutrition forum recently regarding how much calories exercise actually adds.

    Basically, regardless of what you think is happening, measure your weight daily and then make adjustments based on how things are going. If you want more details you can look at the stickies in the nutrition forum or if you want something more thorough than that you can look at lessons 1-3 of my nutrition and weight management course: https://www.healthierwithscience.com...of-metabolism/

    All that said, you can use 500 kcal as an estimate for sure.
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  3. #3
    Registered User clydeashelton's Avatar
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    Thanks. And nice website you got there, has a lot of good information.
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  4. #4
    on probation weiss1967's Avatar
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    5 mph is fast pace, it is light jogging, not walking. Keeping this pace at your 290 pounds of BW, for 70 minutes, I find it hard to believe you are accurate in your assessment.
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    Formerly grouchyjarhead GrouchyUSMC's Avatar
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    Originally Posted by clydeashelton View Post
    how many calories am i burning if i do 1 hour morning walks at 5mph and does that count as 'light exercise' where you add 500 calories too your overall TDEE for those specific days
    i got some calculators telling me I am burning around 1000 calories for that walk, is this accurate?
    weight: 132kg/291lbs
    height: 178cm/5'10
    age: 25
    walk speed: 5mph
    duration: 70minutes
    Honestly most of those caloric calculations tend to be wrong. Eat at maintenance calories and do your regular walks, and see how your weight changes over the week. If you're not losing any weight, subtract some calories. If you're losing too much weight too quickly, add some more calories.

    Are you on a treadmill, or is this around the neighborhood? If the latter, you might be better off tracking it with a running app of some kind. I like Runkeeper.
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    Registered User bullarms's Avatar
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    Originally Posted by clydeashelton View Post
    how many calories am i burning if i do 1 hour morning walks at 5mph and does that count as 'light exercise' where you add 500 calories too your overall TDEE for those specific days
    i got some calculators telling me I am burning around 1000 calories for that walk, is this accurate?
    weight: 132kg/291lbs
    height: 178cm/5'10
    age: 25
    walk speed: 5mph
    duration: 70minutes
    Why not go for a tracking device? That will show the exact data. Calorie deficit come after that, its a simple math but gaining or losing calories must be in accordance with the goal you have and what you burnt till the time.
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  7. #7
    Registered User Darkius's Avatar
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    Originally Posted by clydeashelton View Post
    how many calories am i burning if i do 1 hour morning walks at 5mph and does that count as 'light exercise' where you add 500 calories too your overall TDEE for those specific days
    i got some calculators telling me I am burning around 1000 calories for that walk, is this accurate?
    weight: 132kg/291lbs
    height: 178cm/5'10
    age: 25
    walk speed: 5mph
    duration: 70minutes

    That counts as extremely intense exercise. I doubt it is sustainable unless you already have lots of muscle. I recommend a pool walk instead.


    Obese people can lose lots of weight by burning extra calories, but you need muscle to do it.
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  8. #8
    Registered User Darkius's Avatar
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    Originally Posted by Heisman2 View Post
    We've had some good discussions/debates in the nutrition forum recently regarding how much calories exercise actually adds.

    Basically, regardless of what you think is happening, measure your weight daily and then make adjustments based on how things are going. If you want more details you can look at the stickies in the nutrition forum or if you want something more thorough than that you can look at lessons 1-3 of my nutrition and weight management course: https://www.healthierwithscience.com...of-metabolism/

    All that said, you can use 500 kcal as an estimate for sure.

    I read that a 150 pound trained athlete burns fewer calories jogging than a 150 pound beginner. The reason is the athlete is a lot more efficient.

    So weighing scale it is. And muscle soreness dictates how much soneone can do.


    It is better to devide the sessions up to several smaller ones. You only need one 20 minute session.
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  9. #9
    Registered User clydeashelton's Avatar
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    Originally Posted by weiss1967 View Post
    5 mph is fast pace, it is light jogging, not walking. Keeping this pace at your 290 pounds of BW, for 70 minutes, I find it hard to believe you are accurate in your assessment.
    Google maps says I am walking ~4km to destination with the specific path I take +4km back home so that is 8km ~ 5miles. I came back home and checked my phone and 70min had past from when I left home so I just assume I am walking roughly 5miles/hours. So not really sure what the error is...
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  10. #10
    Registered User clydeashelton's Avatar
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    Originally Posted by bullarms View Post
    Why not go for a tracking device? That will show the exact data. Calorie deficit come after that, its a simple math but gaining or losing calories must be in accordance with the goal you have and what you burnt till the time.
    Should I get a fitbit?
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  11. #11
    Formerly grouchyjarhead GrouchyUSMC's Avatar
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    Originally Posted by clydeashelton View Post
    Google maps says I am walking ~4km to destination with the specific path I take +4km back home so that is 8km ~ 5miles. I came back home and checked my phone and 70min had past from when I left home so I just assume I am walking roughly 5miles/hours. So not really sure what the error is...
    That explains it a bit better then. Technically you were walking an average of 14:05 per mile then since it was 70 minutes instead of 60. So that's about 4.3mph, so a pretty good paced walk.
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  12. #12
    NASM-CPT xsquid99's Avatar
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    Originally Posted by clydeashelton View Post
    Google maps says I am walking ~4km to destination with the specific path I take +4km back home so that is 8km ~ 5miles. I came back home and checked my phone and 70min had past from when I left home so I just assume I am walking roughly 5miles/hours. So not really sure what the error is...
    8km in 70 minutes comes out to 4.26 miles per hour, which is still a light jog. When I dial up 4mph on the treadmill its a very fast walk/slow jog, anything above that I'm basically jogging.

    But to your original question, I would not add it to your TDEE. In fact if the goal is weight loss then I never recommend adding exercise calories back to your TDEE, you simply treat it as a bonus to your daily caloric deficit.
    All it takes is consistency, effort, proper nutrition, good programming, and TIME.
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  13. #13
    Registered User wema87's Avatar
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    I think that burning 1000 calories in one hour is a very formidable thing. I recommend using digital clocks to calculate the number of calories closer to reality.
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