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by Matthias247
3246 days ago
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I wasn't sure how big that "larger TDEE" really is, so I googled around for some values. I found some claims for between 10 and 30kcal per day for each extra kg of muscle mass. If we assume that most people will not build up more than 10kg of extra muscle mass that will not be a lot (but neverthless it's a nice effect). Cardio training can burn lots of calories. But you have to take it seriously and should not assume that moving around for 20minutes was already a big workout. My current personal workout is about 10hours of biking on average per week. Calculating with ~500kcal/h of energy consumption that sums up to 5000kcal/h. That's a quite nice number, which can also be interpreted as: Enough to lose nearly 1kg of fat if calory intake stays constant. Or at least enough to compensate for a lot of non-perfect meals. In the end it's a compromise between ones diet and the amount of workout. One can lose weight by increasing consumption or by reducing intake. For some people the first thing works better, for others the second. |
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I complete agree here. I don't think popular advice seems to be doing a good job of explaining this.
Going on anecdotal data. On my wrist HR monitor I seem to be easily hitting around 500 Kcal per weight training session. Assuming on the worst case that the monitor is off by about half, I have burned 250 Kcal per session. This in addition to a easily achievable cut of 250 Kcal with my diet leads me to ~500 Kcal a day. Which would fall in the realm of the calculation you make with biking. I find this easier to perform than an hour of biking :) Plus an additional goal is to increase muscle mass. So as a tradeoff it seems to work.