Title: The Challenges of Tracking Calories and Exercise for Weight Loss
Introduction:
Maintaining a healthy weight requires a balance between calorie intake and expenditure through exercise. However,
many individuals who diligently track their calories and engage in regular exercise may still struggle to lose
weight. This article aims to explore such challenges by referencing a Reddit post where a user shares their
experience with calorie tracking and seeks explanations for their lack of weight loss progress.
The Case Study:
The Reddit post describes a female individual, 5’10” tall and weighing 183 lbs. According to an online calculator
they used, their estimated daily calorie intake for weight maintenance with moderate activity is 2490 calories.
However, when the user inputs their stats with a sedentary activity level, the calculator suggests a daily
caloric intake of 1930 calories.
Exercise and Caloric Expenditure:
The user mentions exercising 3-4 times per week, with each session lasting an hour (30 minutes of weight training
and 30 minutes of cardio). According to the calculator, these workouts would result in an additional 560 calories
burned per day. However, the user disputes this calculation, as their fitness watch indicates that each workout
only burns 300-450 calories. They conclude that, at most, they burn 1800 calories per week through exercise,
approximately 250 calories per day.
Calorie Intake and Weight Loss:
The user’s goal is to consume around 2200 calories per day for gradual weight loss. However, despite their
efforts, they fail to see any significant progress. They question whether the calculator they used might be
inaccurate, as they have also attempted to consume fewer than 2000 calories per day but found it unsustainable
due to hunger.
Discussion and Possible Explanations:
Weight loss is a complex process influenced by various factors, and discrepancies between estimated calorie intake
and expenditure can lead to frustration. Several explanations could account for the user’s lack of progress:
- Inaccurate Calorie Calculations: Online calculators provide estimate values that may not be precise for every
individual. Factors such as metabolism and hormonal variations can influence actual calorie needs. - Underestimation of Caloric Intake: Despite tracking their calories, the user may unknowingly consume more
than they realize, resulting in an overall caloric surplus. - Adaptation to Exercise: Over time, the body may adapt to consistent workouts, resulting in reduced calorie
burn during the same duration of exercise. - Individual Variations: Each person’s response to calorie intake and exercise may vary, making general
calculations less applicable. - Muscle Gain: The user’s weight loss may be hindered by simultaneous muscle building. As muscle is denser than
fat, their body composition might be changing positively despite minimal change seen on the scale.
Conclusion:
Tracking calories and exercising for weight loss can present challenges, as evidenced by the Reddit user’s
experience. It is crucial to keep in mind that weight loss is not solely determined by calorie intake and
expenditure. Consulting a healthcare professional, a registered dietitian, or a fitness expert can provide
personalized guidance to address individual needs and challenges. Remember that sustainable weight loss takes time
and patience, and finding a balance that works for each individual is key.
Personal Struggle:
I have been monitoring my caloric intake and exercise (CICO) for several months now, but I am struggling to lose
weight. According to the TDEE calculator (https://tdeecalculator.net/)
and my current statistics, I should be consuming 2490 calories per day to maintain my weight with moderate
activity (which is defined as working out 3-5 times per week). However, if I select the sedentary activity level
(defined as having an office job, not including BMR), the calculator suggests a daily intake of 1930 calories.
I am a female, standing at 5’10” and weighing 183lbs. I work out 3-4 times per week, with each session consisting
of 30 minutes of weight lifting and 30 minutes of cardio.
According to the website, my workouts alone burn approximately 560 extra calories per day. However, when I track
my workouts using a fitness watch, I find that I am only burning 300-450 calories per session. At most, I am
burning a total of 1800 calories through workouts per week, which averages out to around 250 calories per day.
Clearly, there is a discrepancy between the calculations.
I have been aiming to consume around 2200 calories per day, hoping for a gradual and sustained weight loss.
Unfortunately, this approach does not seem to be yielding the desired results. I have even tried consuming fewer
than 2000 calories per day, but I find it extremely difficult to manage. My job in healthcare requires me to be
partially on my feet, and this often leaves me feeling hungry.
I am wondering if the calculator is inaccurate. Regardless, I am struggling to find a calorie intake that works
for me. Any advice or suggestions would be greatly appreciated. Thank you.