Why Tracking Works Even when Calorie Counts Are Off

 

CALORIE DEFICIT..but not losing weight? Why Counting Calories Is Not Working For You and What To Fix

Video taken from the channel: Cass DiGiovanni


 

6 Calorie Counting Mistakes SABOTAGING You (how to fix them)

Video taken from the channel: Lauragfit


 

Transitioning Away From Tracking Macros Why To Stop Counting Calories

Video taken from the channel: Team3DMJ


 

How accurate are FitBit calories burned? Let’s take a look

Video taken from the channel: ivan lol


 

Tracking Your Nutrition Why and Why Not

Video taken from the channel: Every Damn Day Fitness


 

Fitness Trackers The Truth Behind Heart Rate and Calories Burned My EPIC RANT!!!!

Video taken from the channel: Greg Doucette


 

How Calorie Counters Actually Work

Video taken from the channel: Tech Insider


 

HOW TO STOP TRACKING CALORIES

Video taken from the channel: KAYLA ROSE


 

Tracking Your Nutrition Why and Why Not

Video taken from the channel: Every Damn Day Fitness


 

6 Calorie Counting Mistakes SABOTAGING You (how to fix them)

Video taken from the channel: Lauragfit


 

CALORIE DEFICIT..but not losing weight? Why Counting Calories Is Not Working For You and What To Fix

Video taken from the channel: Cass DiGiovanni


 

How accurate are FitBit calories burned? Let’s take a look

Video taken from the channel: ivan lol


 

Fitness Trackers The Truth Behind Heart Rate and Calories Burned My EPIC RANT!!!!

Video taken from the channel: Greg Doucette


 

How Calorie Counters Actually Work

Video taken from the channel: Tech Insider


WHAT TO EXPECT FROM CALORIE COUNTING. Even though calorie counts might never be 100% accurate, tracking calories is still useful. Calorie counting is a powerful tool, especially if you’re starting out on your health and fitness journey. Here’s what you can learn from keeping track of your food: The number of calories in food. There are three reasons why calorie counting works: Tracking your calories can help you identify which eating patterns you need to modify to successfully lose weight ( 50 ).

I’m a huge fan of tracking calories in order to lose weight. This process is quite powerful with one exception. Here’s an eerie case where merely thinking about calories may nullify your. The multipliers, which Motorola refused to divulge, can’t be too big because the watch wasn’t terribly generous with the calorie counts, even during my toughest workouts. Clearly this study highlights one problem with the calories in vs. calories out equation.

Even when you’re using a tech gadget to track calories out, the results are likely too high to tie to. Calorie counting adds to the misconception you can “work off” the food you eat. One of the things that angers me most about calorie-counting apps is the impression they give that you can. I don’t count calories.

I track calories intelligently. I know how much I should eat each day, and stay within that range, give or take 100-200 calories. This is not the same as calorie restriction. I eat the right amount of calories for my weight, body composition, and activity level.

For more details, read this: The 5 Best Calorie Counter Websites and Apps. Bottom Line: Using an app or online tool to record your meals and track your food intake is a very easy way to count. On the other hand, if you’re eating out multiple days a week or even every single day, then yes, you’ll need to dial things in more closely in order to keep your overall nutrition on track. Given that a proper calorie deficit for fat loss only involves eating around 300-500 calories below maintenance – and that a proper calorie surplus. Even if the “calories in, calories out” concept worked, the math wouldn’t work because there are so many variables involved.

Counting Calories In. Let’s say the 3500 calorie rule was in fact accurate. The next step would be to accurately track what.

List of related literature:

For instance, most pedometers are only good at measuring the calories you burn from walking at a certain pace.8 If you walk faster or slower, they become less accurate.

“Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body” by Michael Matthews
from Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body
by Michael Matthews
Waterbury Publishers, Incorporated, 2019

The second problem with do-it-yourself methods of calorie counting is that they are not very accurate.

“Racing Weight: How to Get Lean for Peak Performance” by Fitzgerald Matt
from Racing Weight: How to Get Lean for Peak Performance
by Fitzgerald Matt
VeloPress, 2012

You also need to track calories in, and that’s a bit more involved because it takes time to tell Fitbit what you’re eating each day.

“Fitbit For Dummies” by Paul McFedries
from Fitbit For Dummies
by Paul McFedries
Wiley, 2019

Or maybe you tried maintaining your weight without tracking portions, it didn’t work and you want to calculate, weigh and measure everything for some period of time.

“The Rapid Fat Loss Handbook: A Scientific Approach to Crash Dieting” by Lyle McDonald
from The Rapid Fat Loss Handbook: A Scientific Approach to Crash Dieting
by Lyle McDonald
Lyle McDonald, 2005

Advanced models can “guesstimate” the number of calories the individual is burning, when body weight is entered, but the accuracy of such estimates is notoriously poor due to differences in body physiology and fitness levels.

“The Psychology of Exercise: Integrating Theory and Practice” by Curt L. Lox, Kathleen A. Martin Ginis, Steven J. Petruzzello
from The Psychology of Exercise: Integrating Theory and Practice
by Curt L. Lox, Kathleen A. Martin Ginis, Steven J. Petruzzello
Taylor & Francis, 2016

If the calorie count exceeds the predefined limit, an instant notification is sent to them.

“Soft Computing in Data Analytics: Proceedings of International Conference on SCDA 2018” by Janmenjoy Nayak, Ajith Abraham, B. Murali Krishna, G. T. Chandra Sekhar, Asit Kumar Das
from Soft Computing in Data Analytics: Proceedings of International Conference on SCDA 2018
by Janmenjoy Nayak, Ajith Abraham, et. al.
Springer Singapore, 2018

In general, pedometers are more accurate at counting steps than at estimating distance covered or calories burned, accelerometers are useful in tracking both steps taken and movement intensity, and GPS units primarily track speed and distance of movement.

“Technology for Physical Educators, Health Educators, and Coaches: Enhancing Instruction, Assessment, Management, Professional Development, and Advocacy” by Seth E. Jenny, Jennifer M. Krause, Tess Armstrong
from Technology for Physical Educators, Health Educators, and Coaches: Enhancing Instruction, Assessment, Management, Professional Development, and Advocacy
by Seth E. Jenny, Jennifer M. Krause, Tess Armstrong
Human Kinetics, 2020

Based on the number of steps taken, the pedometer calculates the number of kilocalories expended.

“Dynamic Physical Education for Elementary School Children” by Robert P. Pangrazi, Aaron Beighle
from Dynamic Physical Education for Elementary School Children
by Robert P. Pangrazi, Aaron Beighle
Human Kinetics, 2019

Patients are taught to write down everything they eat, to estimate or count calories in foods using a calorie counting book, and to keep a running total of their intake to ensure they stay within their calorie goal.

“Handbook of Obesity Treatment, Second Edition” by Thomas A. Wadden, George A. Bray
from Handbook of Obesity Treatment, Second Edition
by Thomas A. Wadden, George A. Bray
Guilford Publications, 2019

Collectively, data from the sensors is claimed to measure calorie burn with less than 10 percent error.

“Sensor Technologies: Healthcare, Wellness and Environmental Applications” by Michael J. McGrath, Cliodhna Ni Scanaill, Dawn Nafus
from Sensor Technologies: Healthcare, Wellness and Environmental Applications
by Michael J. McGrath, Cliodhna Ni Scanaill, Dawn Nafus
Apress, 2014

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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308 comments

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  • But the power meter doesn’t measure any other movement from your body. When you are biking you aren’t just moving your legs, you are moving other parts especially for stabilization. Maybe that’s what causes the discrepancy on the long ride.

  • If you’re heart beats at 150 bpm, is it not working harder than one beating at 100bpm. Therefore the heart beating at 150bpm burns more calories than the ones beating at 100bpm.

  • I honestly use my FitBit just for the steps. I don’t care how accurate it is, it gives me a number to shoot for, which keeps me moving. Aiming for 17,000 steps a day helped me maintain, even lose, a little weight during quarantine while keeping my calories about the same.

  • Hi Laura, so, if I’m set to a 1500 kcal per day goal, will I lose weight regardless those are “healthy calories” and “not healthy calories” as long as I’m not over those 1500 kcal???

    Thanks!!!

  • Basically if your body naturally uses 2000 calories a day just to keep itself going, and you’re eating 2500 calories every day, you’ll gain 1 pound every week, thays 52lbs a year. You need to be in a caloric deficit of 500+ calories whilst doing exercise to burn an extra couple hundred maybe 3 or 4 times a week, make sure you’re naturally active anyway e.g. work, walking a pet, family activity, just going for a walk. Tracking calories can really help as well as tracking water consumption, it has a huge role to play in weight loss

  • I never knew that Calorie meant kilocalorie. Servings in EU are marked as kcal and kJ the latter being the best way to tell the energy contents of the serving.

  • I bought one recently and its says I burned 2800 calories. I did 1 hour of running, 40 minutes of biking and 10 minute jump rope, to me it seems off that i burned that much, does it seem accurate? I’m 20 5’6 143 lbs.

  • Something I feel needs addressing here, the power meter on the bike will say the same amount of calories, regardless who rides it.
    If we both road you bike at the same speed for the same distance, the power meter will claim we burnt the same. But if my heart rate is 20-30bmp higher than your I’d be burning much more than you.
    The fitbit actually tracks your heart rate and using the info you’ve given it (providing you’ve given it accurate weight, height and fat percentage) it can pretty accurately guess your calories burn.
    Not a generic reading like the power break.

    Just food for thought.

  • This is why I never try to track how many calories I’m burning, it’s too inaccurate. Much more efficient to track how many calories you’re eating, using some simple food scales and an app like MyFitness Pal!

  • İ totally agree
    But isn’t heart also a muscle so the more blood it pumps the more calories it burns?
    I know that wouldn’t be much but just sayin

  • İ totally agree
    But isn’t heart also a muscle so the more blood it pumps the more calories it burns?
    I know that wouldn’t be much but just sayin

  • I watch all your videos Greg and in general I absolutely love them. I even enjoyed this one but you’re off base. Not that anything you said was wrong but wattage is not something most of us can track on the fly. If you push more watts it stands to reason your heartrate will be up while you’re doing it. There obviously isn’t a direct correlation between heart rate and calories burned but for the average person who can afford a $200 fitness tracker it can help as a motivator. Just my two cents.

  • Anyone else notice his Fitbit data is cals (calories) and the other data is kj (kilojoules) think that’s what’s causing the discrepancies….

  • The problem is that we talk about calories when it should be kilo calories.

    A calorie is really a small unit, if you lost even 200calories it would be anything, but 200k calories isn’t the same.

    Else train not to loose wait but to feel an improvement, i eat a lot (i’m not big but i have a small fat belly, i eat about 3000-5000k calories per day) and when i trained i didn’t try to loose wait but just to have a better endurance. After 5 days of normal training i was able to go from 20mins walk to 50mins fast walk with 15km/h sprint every 4 mins during 1 min. After that i was able to do the elliptic during 40mins (before it was 15mins) and 10 mins of hard cycling (before i didn’t even last 2 mins). By doing that i lost weight, yes but i also was able to walk/run/climb with less effort, lift heavier objects etc. So yup your objectives shouldn’t be to max out the k calories burnt but to feel better, see the improvements and don’t do a diet to just eat after it, try to eat more healthy for a year and you’ll see it’s much more efficient than a temporary diet, humans aren’t made for diet as our ancestors stocked fat because for them a diet was just starvation.

  • Really good advise. Though I know exactly where my needless calories come from. I agree, a lot of people out there are unaware of how much they are actually taking in.

  • Wait I’m confused, if I have to burn more than I consume, and an average person eats 2000 calories, do I have to burn more than 2000 calories at the gym?

  • all you need is power output measurement.
    power X time transmission losses = kcal burned by kinetic chain used in exercise + energy to sustain body movement.

    so in few words: 1 KWh = 860 kcal plus energy lost on transmission and your body maintenance.

  • This is the best video I’ve watched so far that talks about the accuracy of the fitbit watch. Do you think fitbit versa is the same as charge 2? I’ve read that to be almost 94% accurate, in the fitbit don’t turn on the workouts in the watch, but when you do, there’ll be 25-30% difference in accuracy:/

  • I am 185lb 5 6
    I only need to lose 20. Should I go for a buff diet or a cutting plan? Can I convert the 20 pounds into muscle.
    Note: I am 19 and on a 1500 calorie diet and work out 6 times. Day. My nutrition is high protein, high carb low fat.

  • If you stick to the same machine in the gym you’ll just become more efficient at using that machine. Therefore your results will decrease

  • I use Myfitnesspal. I stopped tracking because work got hectic, but you’ve inspired me to get back into it. Previously it was a life changer as it showed me where all the calories were hiding and how to read product labels.

  • After a couple of years resisting the Fitbit, my other half encouraged me to have one. All along, we have considered them to be “Just a bit of fun”, as even Hospital-standard external monitors are also only as good as the skin contact! For instance, I tend to wear my Fitbit strap loose, not liking it to “clamp” my arm consequently it says half the data is missing from the night readings! Proper calorie counting of food intake is a nightmare at least you need to weigh EVERY scrap of food and drink, AND have a certified scale of calorific values to work from. Best of luck with that, but for us, we are enjoying being aware that we NEED TO MOVE MORE!

  • Another reason to track calories is because very few people even realize how small a serving size is. For example, ice cream may say 180 calories but 1 serving is 1/2 a cup. How many people actually only eat 1/2 a cup of ice cream.

  • I get they are both called calories, but do people really think 200 calories of exercise = 200 calories of food? I always used it to gauge relative progress (e.g. 400 calories on my watch means I got twice as much exercise as 200 calories on my watch).

  • I would wake up. In the morning between 7-9 AM I would burn 700-900 in my sleep. I’m getting 6 1/2 hours of sleep. If I do 8 I do feel like crap. I’m 205LB 5’11. I’ve been counting my calories and keeping up on my workouts. You would be amazed on what jump rope can do to your body. Cause I am. I’ve lost 26LB.I would do 20 min jump rope with my weight vest. Then I would do my V shred. Almost burning 3000. I woke up at nine AM I was at 756 Calories. 10:20 AM 1012 burned now ��‍♂️��‍♂️��‍♂️��‍♂️��‍♂️��‍♂️��‍♂️��‍♂️��‍♂️��‍♂️��‍♂️��‍♂️��‍♂️. I haven’t done my work out yet.

  • Hm Fitbit maybe I don’t know, it is toy, try Garmin, wear them for a month and then compare calories with your intake:-) There is avereage calories intake… and it is almost precise in my case.

  • This was so in accurate lol I don’t think coach Greg has ever even used a smart watch to track calories. I helped my buddy lose over 100lbs, my fiance 40lbs, myself from 17% BF -11% BF and many others USING FITBITS. when I intend to lose or help someone lose X amount of fat per week, I input their stats, set their calorie intake to have the caloric deficit I want for them to lose that weight per week and then as long as they eat that deficit they lose that weight. it makes what coach Greg’s does easier. I don’t think he realized that they don’t only track heart rate lmao they use all of your stats the same way he would.��‍♂️

  • Just tighten the band, my own seems pretty accurate and I have never had the issue of it not tracking my heart rate while exercising. Nice vid btw.

  • For God’s sake, quit saying taTCHycardia! There is no “ch” sound in tachycardia. Did your teachers say tachycardia? How’d you get 3.93 GPA and a masters for that matter and can’t say tachycardia correctly?

  • I have no idea how Fitbit calculates calories burned, and for what it’s worth I don’t think it’s accurate, but can’t it do a ballpark estimate based on your resting heart rate, your heart rate while exercising, and your amount of activity? Many older heart rate monitors were only worn during exercise, whereas Fitbit recommends you wear your device all day, including while sleeping, and of course while you’re exercising. So, Fitbit theoretically can estimate how active you are and how hard you’re pushing yourself during exercise, all versus a baseline when you’re just sitting at home doing nothing.

    All that said, I think the calorie counter on Fitbit devices only serve one particularly good purpose: if it tells you you burned 3000 yesterday, and today it says 2700, then you likely burned more calories yesterday than today. Was it 300 more? I have no idea (and I’m inclined to think no), but it was more. As long as there’s a tiny amount of accuracy, and some consistency in the measurements, you have some data points, which is better than no data points at all.

  • Very interesting! Thanks for the video. I’d love it if it can be more accurate. But the point for me is that It tracks all day, and can be used for a variety of exercises. I’m sure over time the newer versions may become much more accurate and inline with what people expect.

  • Great video, thanks for the infos. Calculate my activity level is also hard for me, I’m tree climber, working 5 to 6 days a week, trying to work out in the gym 3 times a week… I would say very active but is it really objective?
    Keep up your good content!!

  • Also what can you do if you meal prep for convenience and budget saving? How can you do that and know what will fill you up? It’s not like at a buffet or dinner where you can go back for seconds if you are still hungry. That’s another reason I’m crazy about macros because I know that a 750 calorie meal of x amount of protein,fat,and carbs will satisfy me. But if I were to just eat say fast food, I could easily consume a normal meal and it be like 1500 calories and still be a bit hungry. Then to eat another meal the same day and go well over maintenance for me. Doing that every day I gain super fast. Like easily gained 15 lbs in a month when I need to LOSE fat, not gain. It’s so hard.:(

  • Wow. I’m embarrassed for you Greg. If this is the kind of education you got from wherever school you went to, get your money back! You need to take this video down ASAP!

  • Been binging his video’s for a while today, almost spit out my coffee on his comment about the school system. I wholeheartedly agree some of the people I went to uni with, shouldn’t be allowed near the building, let alone get a degree…

  • This is the first time I have heard someone reference the laws of thermodynamics to weight loss. The body is a thermodynamic system. Nice work Coach Greg.

  • Realistically. I don’t think going on the machines are the best way to do it. What u should do is go outside and run 5k and time it. And carry on trying to beat your time. Because just from that and being in a calorie deficit, you will loose fat.

  • Great review. Thank you.
    As you said, I play it conservative too. So far the Fitbit has turned my health goals into an RPG, and as a gamer I am getting addicted to the “leveling up” ��

  • Calories are a unit of energy

    Energy can be calculated by Force x distance (hence Greg gave the 1 mile jump analogy). Force = Mass x Acceleration. If acceleration is kept constant, greater mass will mean a greater force, so for the same distance two people exercise, the person who’s heavier will use up more energy aka burn more calories.

  • I have the Fitbit Ionic. One thing i have noticed is that if you select the Weight lifting activity. The heart rate will jump during an intense set. It stays up there and does not come back down. I know when my heart rate is 138 and what that feels like. This is why you get such a high rate of calories burned during your work out. If i pause the Fit bit the heart rate will come back down where it should be. Then hit play again and it will continue. I also agree with the others comment. You where it way to loose dude. The watch needs to be in firm contact with the skin. Especially during strenuous activity. You should redo your test and where the watch tight.

  • hahahaha “You are not important. Your opinion is invalid.”
    “Law of Thermodynamics” in every fucking video. I bet he cannot spell out what the 1st Law says ( I pressume he refers to that Law after all:p ).
    But in any case I like this guy, even if he is a bit rough at the edges and 90% of what he says is true.

  • I honestly use my FitBit just for the steps. I don’t care how accurate it is, it gives me a number to shoot for, which keeps me moving. Aiming for 17,000 steps a day helped me maintain, even lose, a little weight during quarantine while keeping my calories about the same.

  • Great video, thanks for the infos. Calculate my activity level is also hard for me, I’m tree climber, working 5 to 6 days a week, trying to work out in the gym 3 times a week… I would say very active but is it really objective?
    Keep up your good content!!

  • The good thing about consistency initially is you learn/memorize what you consume. So you can actually track less overtime with success.

    In general I think calorie and macro tracking to an extent is effective. But some people obsess too much over it.

  • 1. Fit trackers motivates you to do cardio.
    2. You can track everything you do, where youve been, distance etc.
    3. You can track your sleep.
    4. You can see your heart rate when resting, exercising etc. and track improvements.
    5. You can compare with friends and motivate eachother.

    Even though its not accurate, it has several benefits compared to not having a tracker at all!

  • This was so in accurate lol I don’t think coach Greg has ever even used a smart watch to track calories. I helped my buddy lose over 100lbs, my fiance 40lbs, myself from 17% BF -11% BF and many others USING FITBITS. when I intend to lose or help someone lose X amount of fat per week, I input their stats, set their calorie intake to have the caloric deficit I want for them to lose that weight per week and then as long as they eat that deficit they lose that weight. it makes what coach Greg’s does easier. I don’t think he realized that they don’t only track heart rate lmao they use all of your stats the same way he would.��‍♂️

  • I like my fitbit. I don’t expect it to give me 100% accurate data, i expect it to give me a general idea of my miles walked and general activity. Only an idiot would trust one data point or one source of data.

  • These dumbasses at planet fitness come in every morning with a sugar loaded Mcaffe latte and drink it while they walk 2 mph on the treadmil for about 15 minutes

  • I’m considered obese, and I’m slowly starting with working out on a daily basis, and slowly learning to count calories and sugar intake…your videos really give me a boost and helps me to confront myself and my excuses head on. I love your blunt attitude and absolute honesty, we need more of that in this fat world. ❤

  • The good thing about consistency initially is you learn/memorize what you consume. So you can actually track less overtime with success.

    In general I think calorie and macro tracking to an extent is effective. But some people obsess too much over it.

  • It’s been proven that the Fitbit devices worn on the wrist are not accurate as they output a hand movement for a step. The best ones are the fitbits that go in the waistband of your pants. I use the Fitbit One and don’t plan on ever upgrading unless I lose it. Most accurate.

  • I bought one recently and its says I burned 2800 calories. I did 1 hour of running, 40 minutes of biking and 10 minute jump rope, to me it seems off that i burned that much, does it seem accurate? I’m 20 5’6 143 lbs.

  • I prefer to track and it doesn’t stress me out. I work strictly night shifts. It’s been documented that night shift workers tend to consume more calories than their day-shift counterparts. If I don’t plan my meals and track my intake, I’d be in a lot of trouble. I was when I stopped tracking for a year and thought I was eating intuitively (level of activity did not change). Tracking isn’t cumbersome to me.

  • Thank You Kayla, I watched all your videos and 2 months and half ago I finally went full on into recovery.
    I was coming from more than 20 years of dieting, I started when I was 12 and now I am 35.
    I have been slim or fat my whole life, never something in between, that’s because I had periods of restrictions that lasted few months followed by periods of binging.. when the binging periods would end I was restricting again and then getting slim again. A never ending circle, and as I get older the easier is to gain weight and the hardest to lose it.
    So 2 months and half ago I reached the point where I said”fuck this, I am done!” You are guiding me through this and I am trusting now that at the end of the binging period I’ll just have to keep going and eventually everything will normalise and I’ll be a normal eater.
    2 days ago was the first day since I was maybe a child that I ate a beautiful pasta with cream and salmon and I didn’t reach for a second serving of it! I didn’t want it, I was so satisfied and didn’t feel the need to go on.
    Also I find myself not thinking about food for one or 2 hours and before I was just constantly thinking of food or how I do look like or when I’ll exercise.
    I gained 15 kg in those weeks and seems like it stopped now.
    I feel a bit uncomfortable but mainly because I am so bloated that sometimes I feel like I run a marathon just by walking from the living room to the kitchen.. my breath is very short.
    I was orthorexic and health freak(vegan, intermittent fasting, organic food etc) so this scares me a bit, but I know that is an uncomfort that I have to go through if I want to finally reach the other side of the river:)
    Thank you for being so brave to tell your story and to keep posting very informative videos, you are so beautiful and so precious, I love you!

  • Something I feel needs addressing here, the power meter on the bike will say the same amount of calories, regardless who rides it.
    If we both road you bike at the same speed for the same distance, the power meter will claim we burnt the same. But if my heart rate is 20-30bmp higher than your I’d be burning much more than you.
    The fitbit actually tracks your heart rate and using the info you’ve given it (providing you’ve given it accurate weight, height and fat percentage) it can pretty accurately guess your calories burn.
    Not a generic reading like the power break.

    Just food for thought.

  • It’s always good to track calories, whether you need it or not, it sets the foundation for good habits and helps remind you to stick to good habits

  • This is a good breakdown. I still track mine because I’m afraid of regaining my weight. I lost over 200 lbs and I don’t want to go back, unfortunately I also have the bad habit of eating too lean at times because of that fear so maybe I should not for a day or two. This video definitely has me thinking

  • I wanna stop calorie counting but I’m just so scared �� I’m now weight restored but still count. The thing is I’m fine with eating 2,500+ calories but I need to know exactly how much I’m eating. I also have a fear if I want to eat more than 3,000 calories I won’t let myself. I used to eat 400 calories a day and struggled to go over 400 calories but now I’m scared to go over 3,000 calories �� it’s so stressful and dumb because I’m really not restricting like I used to even though it feels like I am restricting.

  • 5:19 if fitbits are wrong and only work on heart rates how can 2 people walk 1km at the same pace yet get diff results? fitbits are not 100% correct but they are a apx. but similar to food data i bet theyre not 100% correct either. i walk with a friend daily, i am fitter than he is yet weigh more as im taller. During our walk my heart rate is lower than his, we walk the same distance, yet my fitbit says i burn more, but this is wrong to your theory yet also right in your same theory, how can it both? fitbits DONOT work solely off heart rates it goes by weight age heart rate distances and time. Sometimes it uses all these things sometimes maybe only 4 of them, ie a workout vs a run, no one ever said fitbits were 100% but theyre a ball park, just like food data.

  • I believe my Fitbit Versa underestimates my calories burned. I think I burn more calories than it says I do.
    I don’t think anything can be super accurate. But it’s nice to have a decent ball park figure on things.
    Today I walked on treadmill for 35 minutes, my Fitbit only picked up 10 minutes!!

  • If you’re heart beats at 150 bpm, is it not working harder than one beating at 100bpm. Therefore the heart beating at 150bpm burns more calories than the ones beating at 100bpm.

  • If you stick to the same machine in the gym you’ll just become more efficient at using that machine. Therefore your results will decrease

  • My versa is not accurate at all. On a lifting day I workout for 1hr 15min. It will say I burned anywhere from 500-600 calories. According to a Harvard study an hr of weight lifting for someone 185 is 266 calories and I’m only 176.

  • Hey Cass!! Super vid! Found you through Cathrin’s comments section and wanted to stop in and say hi! Wishing you tons of success on YouTube! Blessings! ^_^

  • it doesnt matter how accurate they are,,,they do give very close day to day numbers right or wrong which is all you need,,if your daily calories average 2000 calories a day on fitbit,,then increase your activity to get those numbers up to 2500 to 3000 and now you know you are burning more calories and the weight will fall off,,it really is that easy,,2000 calories was your base,,, right or wrong,, fitbit or any cheap calorie counter will work in this way,,

  • I hate myself… I count calories of everything that I eat in a day even I also count the calories of small bites ughhhhh!!
    I’m 18 years old and I’m 5’1 tall and I weight about 37kgs or 38kgs. I feel so tired all the time. My muscles hurt and so my bones. Please give me some advice ��
    Edit: BTW I eat about 800-950 calories a day

  • Last year my average heartbeat while resting was 85 this year it is 68. I burned more calories on my fitbit last year than this year, and I am stronger and more in shape now.

  • Been binging his video’s for a while today, almost spit out my coffee on his comment about the school system. I wholeheartedly agree some of the people I went to uni with, shouldn’t be allowed near the building, let alone get a degree…

  • I will stick to using my phone…even though it too isn’t accurate. Not spending $150 on something that is that inaccurate. Would you spend that amount o on anything else if it was 10% incorrect? Noooooooo!!!!!!

  • what about the online calculators where u input your weight, distance travelled, time taken ect to track cals? Do u think they’re accurate? Or at least better than fitbits?

  • I believe my Fitbit Versa underestimates my calories burned. I think I burn more calories than it says I do.
    I don’t think anything can be super accurate. But it’s nice to have a decent ball park figure on things.
    Today I walked on treadmill for 35 minutes, my Fitbit only picked up 10 minutes!!

  • I just read a bunch of articles talking about official studies that have been done on fitness wearables. They’ve all been proven inaccurate by as much as 30% off.

  • Meh.. I never have. It’s not about the calories.. or even the food itself, it’s about the quality OF the calorie or food.
    calorie and weight counting causes unnecessary anxiety, especially for women.
    People get obese from eating crap, not just from eating tooo many calories.
    The strongest, prettiest and healthiest I have ever been was when I went High Raw Vegan, no oils, NO sugar, no fruit, and supplemented with enzymes.

  • The bike is only measuring energy output to the bike. Other calories are used to perform normal body processes like breathing, pumping blood, and digesting food.

    Let’s say his basal metabolic rate is 1800 calories a day. That’s 1800 calories burned throughout the day regardless of added activity. If he bikes for 8.5 hours, that’s 8.5/24 * 1800 = 637 calories burned. Add that to the calories used toward the bike. 637 + 4431 = 5068 calories burned during his bike ride.

  • Does anyone know how to alter the calories on Fitbit. I’m 6″2 and 87kgs. When I go on a 10k run I burn a little over 1000 calories according to the treadmill. Fitbit says more like 4000 calories. I’ve entered my weight correctly but it still thinks I’m about 50 stones…

  • I think fitbit overestimates the kcal that I burn. On average I burn between the 22.000 kcal  and 20.000 kcal a week according to fitbit, so which is around 3142 and 2857 kcal a day. (On some days i go to the gym and do a cardio workout and on other days i just walk around or go for a stroll, but on a weekly basis it is quite stable). Maybe around Christmas i’m able to eat that many kcal, but I’m watching my food intake i think im usually around 2000 some days around 1500 and some days around 2200. If the fitbit is accurate then I should have lost so many kg already. 657 kcal a day at least (2857 low kcal burn day high kcal intake day2200 ) = 657 I would have lost around 6 kg in three months at least, which did’nt happen. I’m kind of dissappointed about the kcal burn feature on these wearables, but i do like the heart rate information and stuff. I think as company if you ‘re estimates aren’t accurate or way off then you should be more open and clear about it or even not showing at all, untill the algorithm is good enough. I think 10% less or more kcal burn estimation is already a lot.

  • The roasting videos are good for entertainment when they’re occasional but I find that you do a very good job of breaking down the science behind working out in a concise way. Although I already knew most of the information you said it was still a well put together summary.

  • calm down, your resting heart rate is out of control:D
    also, Watt is a unit of power. Joule or calorie is a unit of energy. Power = energy / time.

  • Hi, because of information provided by EDDF I purchased some DHEA, and I turn 41 next month. Am I not natural anymore? According to Alan’s opinion I am not natural anymore which is fine. In reference to the video, I started to track my nutrition back in Jan 2016. Today it is 18 March, 2018. I lost 50 lbs and I lowered my BF from 24% to 12%. My lowest BF has been 9 or 10%. I still track my nutrition too at the weight of 146lbs. Thank you, Alan. I love you, brother!

  • I can tell from just looking at how you wear ypur fitbit that it needs to be A LOT tighter! Mine never doesn’t get the heart rate and i make sure to tighten it before i workout. It needs full contact with your skin!

  • Great video but did anyone mention how your technically supposed to wear the Fitbit different when doing an exercise vs. everyday wear. Also an average out of three rides of similar types would have been nice.:)

  • Why do you wear the Fitbit so lose fitting? I’m surprised you get any heart rate reading at all. I’m using a Garmin Forerunner 735XT for running and it doesn’t move around the slightest. Instructions say for accurate reading it has to be snugg.

  • This is why I never try to track how many calories I’m burning, it’s too inaccurate. Much more efficient to track how many calories you’re eating, using some simple food scales and an app like MyFitness Pal!

  • Can you help me? I’m 5’2 155 lbs I wanna lose weight but all the calculators are confusing they say different numbers you think 1500 is too high for me? I’m kinda short I really wanna get back to 110 ish

  • I think fitbit overestimates the kcal that I burn. On average I burn between the 22.000 kcal  and 20.000 kcal a week according to fitbit, so which is around 3142 and 2857 kcal a day. (On some days i go to the gym and do a cardio workout and on other days i just walk around or go for a stroll, but on a weekly basis it is quite stable). Maybe around Christmas i’m able to eat that many kcal, but I’m watching my food intake i think im usually around 2000 some days around 1500 and some days around 2200. If the fitbit is accurate then I should have lost so many kg already. 657 kcal a day at least (2857 low kcal burn day high kcal intake day2200 ) = 657 I would have lost around 6 kg in three months at least, which did’nt happen. I’m kind of dissappointed about the kcal burn feature on these wearables, but i do like the heart rate information and stuff. I think as company if you ‘re estimates aren’t accurate or way off then you should be more open and clear about it or even not showing at all, untill the algorithm is good enough. I think 10% less or more kcal burn estimation is already a lot.

  • why is this surprising? the number of calories you burn depends on your weight, if you’re heavier you will burn more calories every minute then compared to a leaner person. that’s why you lose weight really easy why you start working out but as you get leaner it gets harder because your body has to do less work since you weightless.

  • Best thing I’ve done is to track my food intake. I’ve finally started to lose weight and broken the sneaky snack habit. I also found that my metabolic rate is slower than the calculation.

  • The problem is that we talk about calories when it should be kilo calories.

    A calorie is really a small unit, if you lost even 200calories it would be anything, but 200k calories isn’t the same.

    Else train not to loose wait but to feel an improvement, i eat a lot (i’m not big but i have a small fat belly, i eat about 3000-5000k calories per day) and when i trained i didn’t try to loose wait but just to have a better endurance. After 5 days of normal training i was able to go from 20mins walk to 50mins fast walk with 15km/h sprint every 4 mins during 1 min. After that i was able to do the elliptic during 40mins (before it was 15mins) and 10 mins of hard cycling (before i didn’t even last 2 mins). By doing that i lost weight, yes but i also was able to walk/run/climb with less effort, lift heavier objects etc. So yup your objectives shouldn’t be to max out the k calories burnt but to feel better, see the improvements and don’t do a diet to just eat after it, try to eat more healthy for a year and you’ll see it’s much more efficient than a temporary diet, humans aren’t made for diet as our ancestors stocked fat because for them a diet was just starvation.

  • Personally I find my charge 3 to be very reliable when it comes to calorie counting, and here’s why.

    I’m 6’2, 225 lbs, 38 yo male BMR 2050 cal.

    On a day of doing absolutely nothing (was ill) I tallied up 1300 steps and my charge 3 calculated 2399 cal burned that day. A very reasonable result if you ask me since BMR is based on sleeping all day, awake and sitting upright you burn slightly more cal.

    On a typical day including my workout, I will tally about 15000 steps which includes a 30-40 min run which burns approx 600 cal. My charge 3 will usually calculate 3200-3400 cal burned for those days.

    I have been eating roughly 1000 cals per day under what my charge 3 calculates and have steadily lost at an average of 1.5 lbs per week.

    My weekly caloric deficit being 7000 cal, should equate to 2 lbs weight loss as 1 lbs = 3500 cal.

    So I’m losing half a pound less than I should which = 1750 cal ÷ 7 days = 250 cal per day more than i’m actually burning. My average cal burn is around 3300 per day according to charge 3, 3300 ÷ 250 = 13.2%.

    So there we have it. My charge 3 is over calculating by 13.2%. This will obviously vary from person to person and it’s also assuming that I’m counting cal intake with 100% efficiency.

    Anyway, hope this helps.

  • I think I won’t focus on it much since long after youre done working out your body will still keep a higher fat burner bpm. So it evens out.

  • I never knew that Calorie meant kilocalorie. Servings in EU are marked as kcal and kJ the latter being the best way to tell the energy contents of the serving.

  • Do you burn calories based on heart rate alone? I noticed that my step count is extremely sensitive and sometimes it goes up by simply scratching my head. If I ignore the steps and just focus on heart rate BPM, would that determine my calories burned?

  • Great video Alan but what about the age I know if you are in the puberty you grow really fast and you need sometimes a lot of food like me im 18 years old training for about 2 years now fitness 6 times a week,around maybe 19 % bodyfat so my question is should I really need to count my calories everysingle day or no?

  • What I find interesting is that I see a problem here. The auto detect function will not give a distance during a bike ride. Fitbit is getting its bike data somewhere else.

  • It’s been proven that the Fitbit devices worn on the wrist are not accurate as they output a hand movement for a step. The best ones are the fitbits that go in the waistband of your pants. I use the Fitbit One and don’t plan on ever upgrading unless I lose it. Most accurate.

  • I wish I could figure out how many calories I burn swimming. I found some sites that give you the amount for lap swimming in a pool. I’m pretty sure I burn more calories Open Water swimming in Lake Superior. Even if I and just submerged in it I am burning more than just sitting in a pool.

  • Truthful and extremely smart. Our bodies need to be our guide. I have always been more of an intuitive eater. Even during my preps I knew that my body was needing more. After prep, I was moving into a reverse diet but calories were still so low that my body became even hungrier because of the two days I “let myself go” after my show. Metabolism shot up so high and that’s when I started the reverse…I was hungrier after my competition than when I was during prep. I decided to allow myself the food I needed but slowly. It takes a lot of mental work to do this. Consequences of restriction are extreme. Our bodies forget how to handle normal healthy foods and yes, our metabolism slows during restriction. It’s not the best way to do life. Thank you so much for your time and love for everyone!!! ❤️

  • The fitbit is measuring continuously based on heart rate while your power meter is only measuring when you are actually pedaling. The power meter is measuring how much energy goes into your stroke, but that doesn’t measure the work your elevated heart rate is doing. So, for example, you crest the top of the hill and decide to coast down rather than power down it. Your heart rate won’t drop back to resting on the descent, so you’ll be burning more calories during the descent then if you were on your couch at rest, but your power meter won’t pick up any of this. Similarly, if you hop off to take a photo of the scenery, the fitbit is continuing to register the additional work your heart is doing which does burn more calories even if you aren’t converting those calories directly to wattage on the bike. Its not surpising to me, then, that the fitbit registered higher on the long ride because the power meter can only measure calories actually put into the bike, but not these other systems. It is surpising to me that it measured lower on the short ride, but this could simply be gaps in the data or the fitbit filling in the details.

  • I know for a fact that if I track my calories, and hit my targets, I lose weight. It should be simple. My issue is I get tired and stressed and I stop doing it even though I know it works. Weights going down over time, but slower than it should.

  • Do you burn calories based on heart rate alone? I noticed that my step count is extremely sensitive and sometimes it goes up by simply scratching my head. If I ignore the steps and just focus on heart rate BPM, would that determine my calories burned?

  • hahahaha “You are not important. Your opinion is invalid.”
    “Law of Thermodynamics” in every fucking video. I bet he cannot spell out what the 1st Law says ( I pressume he refers to that Law after all:p ).
    But in any case I like this guy, even if he is a bit rough at the edges and 90% of what he says is true.

  • My versa is not accurate at all. On a lifting day I workout for 1hr 15min. It will say I burned anywhere from 500-600 calories. According to a Harvard study an hr of weight lifting for someone 185 is 266 calories and I’m only 176.

  • Hi Laura, so, if I’m set to a 1500 kcal per day goal, will I lose weight regardless those are “healthy calories” and “not healthy calories” as long as I’m not over those 1500 kcal???

    Thanks!!!

  • Calorie counting only makes me sad because I can’t figure out a way to eat enough… and I’m not even joking. I can eat 1600 calories in a day and feel like that was plenty of food, even when I did a workout. I try to force myself to eat more sometimes but it doesn’t feel good. Like my insides don’t want more food because they have enough to digest. I guess this makes me one of those rare “hardgainers”…

  • I would wake up. In the morning between 7-9 AM I would burn 700-900 in my sleep. I’m getting 6 1/2 hours of sleep. If I do 8 I do feel like crap. I’m 205LB 5’11. I’ve been counting my calories and keeping up on my workouts. You would be amazed on what jump rope can do to your body. Cause I am. I’ve lost 26LB.I would do 20 min jump rope with my weight vest. Then I would do my V shred. Almost burning 3000. I woke up at nine AM I was at 756 Calories. 10:20 AM 1012 burned now ��‍♂️��‍♂️��‍♂️��‍♂️��‍♂️��‍♂️��‍♂️��‍♂️��‍♂️��‍♂️��‍♂️��‍♂️��‍♂️. I haven’t done my work out yet.

  • I trust you Kayla and it’s hard because I’ve followed the fitness gurus and keto gurus and I believed in their messages too! This is different though and I don’t have even 1 more diet in me anymore. I’m uncomfortable but Im in 100 percent weight gain and all and I’m afraid but it’s not going to stop me! I’m embarrassed because of the weight but who cares im taking my life back so thank you ��

  • I’m doing 1200 a day. 5 weeks in, I’m 30 pounds down. I lightly workout. 5’10” 260lbs. This is the most effective and understandable weight loss program I’ve ever been on.

  • In reality you have to remember that the Fitbit is on your wrist, not your foot. So an even more accurate thing would be to wear a Fitbit on your ankle or waist perhaps? That would be a good experiment to try.

  • FitBit seems to over estimate by 35% in both calories and distance when walking. Compared to online calorie burn calculator, and mapped out walks with Google Earth. For a quick estimate multiply your FitBit result by 0.7.

  • You also forgot to mention caloric density. Fat is 9cal/g where as proteins and carbs are 4cal/g. I based my diet around that. High protein and fiber to keep me full with some carbs from fruits, pasta, or cereal. Only fat I get is from the meat I eat. It’s helped me a ton.

  • the watch doesn’t move around if you put it a little tighter. the number of reviews i have watched where people complain about the fitbit counting steps they didn’t do but then have the watch 2 notches too lose smh, anyway good review

  • I was one of those Suckers that would keep track with daily Cal. with a Fitbit. One day I would burn 3500 so I would eat 2500 and so on. I ended up gaining weight and gave up on counting calories, then I discovered Greg’s Channel. Getting an Education here and weight is finally falling off. I still use my Fitbit but only to keep track with what I eat and to log my weight.

  • I seriously had to stop counting calories during recovery, because I was constantly checking if I ate enough! I had this fear of eating too LITTLE again which I’ve learnt destroys and slows my metabolism, so I always calculated everything to reach that recovery minimum amount during recovery. It was sick. My fear of eating too much flipped to the fear of eating too little. I wanted to fix my metabolism so much that I developed this obsessive habit. I still find intuitive eating quite hard and challenging, because I’m scared of the what ifs… What if I unintentionally undereat and slow my metabolism? What if I eat too little and I get the water retention and intolerances back? I guess this fear can be considered a trauma caused by my eating disorder.

  • hei kayla! i love you and your channel, you have inspired and helped my recovery so much! Ever since i started my recovery it looks like im losing weight (ive never been underweight in my ed tho) how is that possible?

  • I use a Fitbit to track my activity level but I’m not sure how accurate it is… sometimes when doing an hour and a half of both cardio and weights it will tell me that I burned about 1400 calories…not sure if I should trust it.

  • I’m at 23% body fat right now. 6’1” 209 lbs. Down from 285. I have a goal of 15% body fat. It’s a struggle every day. I have lost and given back probably hundreds of pounds over the last decade or so. Finally making it stick this time around. 18 months or so. Working through knee injuries bumps in the road etc… I track what I eat daily. I use the ‘lose it’ app. I find when I do this I lose that 1.5-2 lbs a week as is my goal. When I don’t track, things can get a bit out of hand. It is draining and gets annoying to track everything that goes in your body but it must be done. I want to be one of the winners against the obesity epidemic. I don’t want to be a part of the problem. Have found a love for lifting weights and believe it or not, boot camp classes at the YMCA. Putting in the work to get the results I want. Best of luck to everyone on a similar path.

  • Maybe an analogy for people to better understand heart rate‘s connection with calory burn: How well can you infer your car‘s fuel consumption based on rpm alone? Not very well. Yes, they are connected, but a larger or turbocharged engine can run the same speed at lower rpms. Also, as with cars, a heavy person will need more energy to achieve and to maintain the same speed as a lighter one and hence, will also need a larger or more turbocharged engine. Only that turbocharging euqals greater VO2max for people.

  • Yes he is true
    On treadmill I run 5kms in 18 minutes
    But when I run on playground 5 kms, it took around 30 mins.
    I was shocked.
    So I used to run around 3 kms on treadmill but it showed 5kms.

  • In reality you have to remember that the Fitbit is on your wrist, not your foot. So an even more accurate thing would be to wear a Fitbit on your ankle or waist perhaps? That would be a good experiment to try.

  • I’ve been watching your videos since last year and you really are an inspiration to me. Thanks so much for the comedy as well as the no-bs info.

  • buy a note book and write your eating history with each food calories then you get total energy consumption at end of the day. next day try to correct your intake by 5% one day you get 100% and you start to lose fat. stay at your ideal body fat.

  • Wow. I’m embarrassed for you Greg. If this is the kind of education you got from wherever school you went to, get your money back! You need to take this video down ASAP!

  • not hard to know whether youre eating too much. if youre fatter than you want, eat a lot less than you do currently. if youre too skinny, eat more. easy.

  • I always plug it in as sedentary, because my job is very sedentary and if I feel like I need to eat more on the 3 days a week I work out, then I add a couple hundred calories. Reality is I am a very petite woman and I just can’t eat as much as other people and my body does feel satiated by balanced meals that are between 400-600 calories each. My biggest issue is getting in enough protein for muscle recovery and protein powder is good for me for treat. When I was dancing ballet 6 days a week, I mostly ate veggies, fats, and proteins. Nuts, meat, and veggies were the easiest way for me to meet my nutrition needs…as much as I love carbs.

    I think the best part of getting into fitness early in life, is that you know your body better. It’s a bit more intuitive.

  • I’m considered obese, and I’m slowly starting with working out on a daily basis, and slowly learning to count calories and sugar intake…your videos really give me a boost and helps me to confront myself and my excuses head on. I love your blunt attitude and absolute honesty, we need more of that in this fat world. ❤

  • Awesome video and I’ve loved all your content so far on transitioning away / autoregulated eating. One question I have is how this applies to someone who pre-cooks (meal preps) their food for a day. The idea of “eat enough until you are full, trust your hunger cues” sounds like it only works for someone who is home all the time and has enough food.

    If I underprepare food, say only 2200 calories on a day where I would need 2800, the “intuitive” approach doesn’t help. If i prepare 3200 calories of food and stop when I’m full, some of that food would be wasted.

    Thanks so much in advance for your help!

  • Nice job. Fitness people might think this is common knowledge, but you’d be surprised how many obese people don’t understand what calories are

  • I’ve been tracking my progress for a little over a year now using the Fitbit Charge 2. I find that it overestimates my TDEE by about 10%. I am a 5’10” 190 lb male.

  • Well the exercise machine being wrong is whatever, but the watch being wrong is a big deal because people buy them for exactly that purpose and they are meaningless otherwise

  • Really good advise. Though I know exactly where my needless calories come from. I agree, a lot of people out there are unaware of how much they are actually taking in.

  • I could learn guitar but I’m not guaranteed to be a rockstar, I could go to school but im not guaranteed a career, but if I focus on nutrition and excercise and do it right I am guaranteed to be healthier and look better.
    I know it’s obvious but it’s worth thinking about.

  • Honestly combining one of the free apps with recording weight and body composition for a few weeks should give everyone a pretty good idea of their requirements, from then on it’s so easy I’ve never seen a reason not to do it even though I sit at about 13-14% unless I cut/bulk, why wouldn’t you want to be sure you hit your macros for recovery

  • the instructions say when working out you need to tighten the fit bit. i would like to see what the reading is when you have the fitbit tightened as directed by the manufacturer.

  • I care for heart rate monitor on my watch because I like knowing my resting heart rate. The steps and calories burned are BS but you can just ignore those.

    Fitbit is also a smart watch that alerts you of texts and stuff. It’s also a watch. These are the reasons to get a Fitbit.

    Some smart watches have gps as well.

  • Its a hard process to keep track of what your eating but it pays off. In the pass 9 months believe it or not i lost 60lbs. Weight before 240lb now 180lb. Just wanted share and motivate people who are struggling out there. Never give up����

  • The bike is only measuring energy output to the bike. Other calories are used to perform normal body processes like breathing, pumping blood, and digesting food.

    Let’s say his basal metabolic rate is 1800 calories a day. That’s 1800 calories burned throughout the day regardless of added activity. If he bikes for 8.5 hours, that’s 8.5/24 * 1800 = 637 calories burned. Add that to the calories used toward the bike. 637 + 4431 = 5068 calories burned during his bike ride.

  • This is a good breakdown. I still track mine because I’m afraid of regaining my weight. I lost over 200 lbs and I don’t want to go back, unfortunately I also have the bad habit of eating too lean at times because of that fear so maybe I should not for a day or two. This video definitely has me thinking

  • hey alan, i agree 100% track your calories. how do you suggest we calculate how many calories we burn in a day? cardio machines that tell you how much you burn dont seem to be accurate.

  • so glad i found this channel. i’ve been on a calorie deficit for over a month and a half, and doing 40 min hiit videos from online for six days a week. i didnt understand the whole ‘calorie deficit’. i used an online BMR calculator and i was around 1,280 so i thought i would have to deficit minus 500 calories from that. so everyday since i began i’ve only been eating 780 calories:( at first i was happy because i was losing weight really fast, and i had just realized what i was doing was really wrong. im maximizing my protein right now and making sure i can hit it or go close to my protein goal each day. hope i get to learn more from you:)

  • why is this surprising? the number of calories you burn depends on your weight, if you’re heavier you will burn more calories every minute then compared to a leaner person. that’s why you lose weight really easy why you start working out but as you get leaner it gets harder because your body has to do less work since you weightless.

  • fitness trackers are not great for calories burned, my fit bit tells me i burned over 4,400 calories each day.
    I do think they are great to measure time and distances of your runs or rides.

  • I do and do not track calories. That is to say, I’ve been reading food labels my whole life and I generally know the caloric and macronutrient value of what I’m eating so even thought I’m not using FitDay or whatever tracking every little data point, it’s important to know I’m getting enough calories (or not too many) and hiting protein goals. Most important thing is that good nutrition happens at the point of sale. If you prepare 80% or more of your own meals and don’t bring the garbage food home in the first place, the rest falls in line a lot easier. Leave the beer and sodas and other garbage you don’t need to be eating right where they are on the grocery store shelf. After a while of counting calories and nutrient in healthy food, it becomes second nature. Just because you’re not writing it down and tracking it to the exact 100 calories doesn’t mean you can stop doing it right. If you aren’t meeting your goals you’re off track, go back to writing it down every meal until you know the energy value of what you are eating.

  • Meh.. I never have. It’s not about the calories.. or even the food itself, it’s about the quality OF the calorie or food.
    calorie and weight counting causes unnecessary anxiety, especially for women.
    People get obese from eating crap, not just from eating tooo many calories.
    The strongest, prettiest and healthiest I have ever been was when I went High Raw Vegan, no oils, NO sugar, no fruit, and supplemented with enzymes.

  • Hm Fitbit maybe I don’t know, it is toy, try Garmin, wear them for a month and then compare calories with your intake:-) There is avereage calories intake… and it is almost precise in my case.

  • so proud of greg, his latest bpm record was 190-ish and in this video he said that 170 would be his perfect best
    goes to show you can never stop getting better

    HARDER THAN LAST TIME BUDDY

  • I use a Fitbit to track my activity level but I’m not sure how accurate it is… sometimes when doing an hour and a half of both cardio and weights it will tell me that I burned about 1400 calories…not sure if I should trust it.

  • Great video but did anyone mention how your technically supposed to wear the Fitbit different when doing an exercise vs. everyday wear. Also an average out of three rides of similar types would have been nice.:)

  • I can tell from just looking at how you wear ypur fitbit that it needs to be A LOT tighter! Mine never doesn’t get the heart rate and i make sure to tighten it before i workout. It needs full contact with your skin!

  • Great video Alan but what about the age I know if you are in the puberty you grow really fast and you need sometimes a lot of food like me im 18 years old training for about 2 years now fitness 6 times a week,around maybe 19 % bodyfat so my question is should I really need to count my calories everysingle day or no?

  • A lot of people think that your calories burned is dependent upon your heart rate, but that in fact has NOTHING to do with how much energy you are actually expending. Does anyone remember the equation “work done = force x distance” from middle/high school physics?

    Energy expenditure is determined by the distance a force is applied for. So in other words, your calories burned is ONLY determined by how FAR you can move a given amount of WEIGHT. A 154 lb person burns roughly 100 calories for every mile they travel, and it doesn’t matter whether they walk or sprint that mile, the calories burned would be identical. The only difference would be that sprinting completes that mile in a shorter time, and therefore burn those calories in a shorter time.

    Your heart rate ONLY measures how efficiently you can burn those calories. The more trained you are, the longer you can train, the faster you can go, the further you can go, and the more calories you can burn.

  • Coach,

    I am looking for a answer in the “Metabolic Field”.

    Usualy when I brisk walk, or ride a bike, my average hear rate be around 90BPM, always.

    But, if I take Cafeine + Ephedrine or Cafeinne + Yohimbine the BPM increase for about: 100BPM.
    Also, if I use cannabis, the Heart Rate during moving increase 10 up to 20%.

    My resting BPM is about 45/50.

    I am 37 years, good aerobic conditioning, light weight 1,78 with 65kg.

    The increase in Heart Rate, also increase Calorie Expenditure?

    I track by Polar H10 and FitBit.

    Thanks

  • I think I won’t focus on it much since long after youre done working out your body will still keep a higher fat burner bpm. So it evens out.

  • Great video. I track my calories about 80% of the time. Thanks to MyFitnessPal I also adjust accordingly on heavier activity days. I teach tennis 6 days a week and workout 6 x a week lifting 3x a week. I actually enjoy measuring my food and being held accountable for my food choices.

  • Honestly combining one of the free apps with recording weight and body composition for a few weeks should give everyone a pretty good idea of their requirements, from then on it’s so easy I’ve never seen a reason not to do it even though I sit at about 13-14% unless I cut/bulk, why wouldn’t you want to be sure you hit your macros for recovery

  • One thing I stick to religiously is making sure I have some fibre with every meal. If I happen to eat something low in fibre I always eat a fibre rich snack straight after just to make sure my guts work properly. Every dump has been the exact same since I started, clockwork toilet habits.

  • new to fitbit not sure what I believe says I burned 3,900 calories, I did 16,000 steps but no real exercise today, I am 200lbs about 50lbs over weight, good video

  • Amazing message. I’ve been on this IE journey for 4 months now and I love the freedom of choosing what I want and need for my body to recover after moderate bulimia and orthorexia. However, I am not liking the weight I have gained and how heavy I feel.
    I am hoping it will start balancing itself better soon. Right now I am not feeling well in balance.

  • Its a hard process to keep track of what your eating but it pays off. In the pass 9 months believe it or not i lost 60lbs. Weight before 240lb now 180lb. Just wanted share and motivate people who are struggling out there. Never give up����

  • This is so…very…true. I had to lose the defensiveness and put the effort into tracking calories and activity using consistent measuring techniques. MyFitnessPal helped me, even though it’s not always perfect, it at least got me thinking and realizing how much SUGAR I was ingesting. The fitbit I have also vibrates to remind me to get up and walk around every hour. All the things together did not make a miracle but it did make a difference and for once, I did NOT let myself down at the end of a few months.

  • I get they are both called calories, but do people really think 200 calories of exercise = 200 calories of food? I always used it to gauge relative progress (e.g. 400 calories on my watch means I got twice as much exercise as 200 calories on my watch).

  • Calorie counting only makes me sad because I can’t figure out a way to eat enough… and I’m not even joking. I can eat 1600 calories in a day and feel like that was plenty of food, even when I did a workout. I try to force myself to eat more sometimes but it doesn’t feel good. Like my insides don’t want more food because they have enough to digest. I guess this makes me one of those rare “hardgainers”…

  • Conclusion,if you eat healthy and it motivates you to exercise, who cares how much calories you are burning as long as you feel good.

  • Basically if your body naturally uses 2000 calories a day just to keep itself going, and you’re eating 2500 calories every day, you’ll gain 1 pound every week, thays 52lbs a year. You need to be in a caloric deficit of 500+ calories whilst doing exercise to burn an extra couple hundred maybe 3 or 4 times a week, make sure you’re naturally active anyway e.g. work, walking a pet, family activity, just going for a walk. Tracking calories can really help as well as tracking water consumption, it has a huge role to play in weight loss

  • Does anyone know how to alter the calories on Fitbit. I’m 6″2 and 87kgs. When I go on a 10k run I burn a little over 1000 calories according to the treadmill. Fitbit says more like 4000 calories. I’ve entered my weight correctly but it still thinks I’m about 50 stones…

  • so you can’t trust the machines and you also can’t trust the nutrition facts on food because they are never checked, so just don’t count your calories and count your weight

  • I tested my gym machine with no one standing on. It automatically said something burned 1 calorie, so I figured the machine was lying.

  • This is the best video I’ve watched so far that talks about the accuracy of the fitbit watch. Do you think fitbit versa is the same as charge 2? I’ve read that to be almost 94% accurate, in the fitbit don’t turn on the workouts in the watch, but when you do, there’ll be 25-30% difference in accuracy:/

  • One thing I stick to religiously is making sure I have some fibre with every meal. If I happen to eat something low in fibre I always eat a fibre rich snack straight after just to make sure my guts work properly. Every dump has been the exact same since I started, clockwork toilet habits.

  • Wait I’m confused, if I have to burn more than I consume, and an average person eats 2000 calories, do I have to burn more than 2000 calories at the gym?

  • Thank you so much for this video. Calorie count was stressing me completely out. I feel so release now and motivated than ever now. I learned from this video is to take it one day at a time and as longs I eat the right foods everything will be good. ����

  • Best thing I’ve done is to track my food intake. I’ve finally started to lose weight and broken the sneaky snack habit. I also found that my metabolic rate is slower than the calculation.

  • I don’t understand the whole obesity thing. I have no understanding of how people can let their bodies go so bad. Some people’s idea of good health is being able to go out to the kitchen to get some more cookies and ice cream on their own without help.

  • eye greg, question. When I was learning about HR in my kin class we did some tests and my resting was about 40bpm. I could only ever get it up to like 140. I was also struggling a lot more with anorexia, I was so not in good shape but I had a low HR and Bp measure. of course a lot of people credited this to my fitness, cool but I couldn’t even like get my head off the pillow in the am. I’m assuming its just the body shutting down, but is there any other explanation the two polar opposites can mirror each other like that? ps I love your videos. though my recovery I’ve worked with so many obese dietitians, one of which worked on a dairy farm:) loved recommending her cheese line to the diabetic patients who needed to loose weight. sad to see how many health professionals are so lacking in the common sense certification. only thing thats helped me through this after 4 years of hospitalizations and dieticians is getting myself a damn personal trainer.

  • After a couple of years resisting the Fitbit, my other half encouraged me to have one. All along, we have considered them to be “Just a bit of fun”, as even Hospital-standard external monitors are also only as good as the skin contact! For instance, I tend to wear my Fitbit strap loose, not liking it to “clamp” my arm consequently it says half the data is missing from the night readings! Proper calorie counting of food intake is a nightmare at least you need to weigh EVERY scrap of food and drink, AND have a certified scale of calorific values to work from. Best of luck with that, but for us, we are enjoying being aware that we NEED TO MOVE MORE!

  • Considering 90% who are trying to diet, what they are really overlooking isn’t the machine it’s the fact their lifestyle overall contributes to why they are still fat. If you work sitting down, commute both ways, only to come back and plop in front of a TV or play video games that’s why. You’re far more sedentary than you realize meaning you really will be eating less. There’s no compensation for “I burned x calories so I get to eat more.” That also is why you’re still fat. Stop rewarding yourself each time you do show up to workout.

  • So, if we cant use fitness trackers, how are we supposed to calculate how many calories we need for maintenance, to know how many to eat to cut?

  • I tested my gym machine with no one standing on. It automatically said something burned 1 calorie, so I figured the machine was lying.

  • I’ve literally done nothing for a few hours and it said I’ve almost lost 900 calories (2,115 steps,.31 mi, and a few minutes ago it had said 888 now it says 882??)

  • Considering 90% who are trying to diet, what they are really overlooking isn’t the machine it’s the fact their lifestyle overall contributes to why they are still fat. If you work sitting down, commute both ways, only to come back and plop in front of a TV or play video games that’s why. You’re far more sedentary than you realize meaning you really will be eating less. There’s no compensation for “I burned x calories so I get to eat more.” That also is why you’re still fat. Stop rewarding yourself each time you do show up to workout.

  • The fitbit is measuring continuously based on heart rate while your power meter is only measuring when you are actually pedaling. The power meter is measuring how much energy goes into your stroke, but that doesn’t measure the work your elevated heart rate is doing. So, for example, you crest the top of the hill and decide to coast down rather than power down it. Your heart rate won’t drop back to resting on the descent, so you’ll be burning more calories during the descent then if you were on your couch at rest, but your power meter won’t pick up any of this. Similarly, if you hop off to take a photo of the scenery, the fitbit is continuing to register the additional work your heart is doing which does burn more calories even if you aren’t converting those calories directly to wattage on the bike. Its not surpising to me, then, that the fitbit registered higher on the long ride because the power meter can only measure calories actually put into the bike, but not these other systems. It is surpising to me that it measured lower on the short ride, but this could simply be gaps in the data or the fitbit filling in the details.

  • Remember, I am not your doctor. For merchandise visit: https://teespring.com/stores/coachgreg
    0:47 I know nothing about nothing,
    1:05 my other video, weights vs cardio.
    1:30 are fitbits accurate (calories)?
    2:32 are our school systems failing us?
    3:20 Fitbit (apple / other watches / HR monitors) ZERO knowledge. Why?
    3:55 When I rode my bike against Lance Armstrong!
    5:19 HR and calories explained.
    7:40 My HR vs. Breaking Bad HR.
    10:15 Responding to STUPID comments. Gramma Cardio.
    11:18 Bibbi Bapkas.
    11:40 Measures of fitness. Is your HR elevated throughout your workout?
    15:30 Krypton&Gravity
    16:13 Fitbit / Calorie intake / Calorie Output
    17:45 HIIT vs. MIIT

  • From that the standard deviation it’s +/20% from 2 reps. In the grand scheme of things this makes me feel better than I know what the inherent variation is. Thanks for the video, I’m going to use your findings to inform how I would use my fitbit:)

  • Great video. I track my calories about 80% of the time. Thanks to MyFitnessPal I also adjust accordingly on heavier activity days. I teach tennis 6 days a week and workout 6 x a week lifting 3x a week. I actually enjoy measuring my food and being held accountable for my food choices.

  • I track the old fashioned way with a pen and paper. This video has made me glad I never looked into an app because it sounds like not using a pre-programmed app allows for a lot more freedom in tracking.

    I’ve never bought a scale, I’m happy enough with 1/2 a chicken breast being a less than perfect measurement that will mostly even out as I later eat the other half. I track my activity level on the same piece of paper so I can see if I walked anywhere that day and what workout I did, so I can aim for higher intake on higher activity days without a lot of thought. If I eat some new foods that I’m not sure or unlikely to eat again I can just write down what they were and only bother to look them up if they become a staple of my diet or that day produces unusual results I’d like to look further into. I don’t eat out much because I’m broke and on a cut but when I do my piece of paper can handle me writing down what was in my reward meal and moving on either without or without noting exactly how bad for me it was. The next day’s weigh in is going to be high and also have a lot of variance noise with excess food in my digestive system and my hydration level thrown out of whack anyways.

    All together I’m losing like 5 minutes a day, not 15-45 minutes. So if anyone is looking for some middle ground they might want to consider this approach.

  • Remember, I am not your doctor. For merchandise visit: https://teespring.com/stores/coachgreg
    0:47 I know nothing about nothing,
    1:05 my other video, weights vs cardio.
    1:30 are fitbits accurate (calories)?
    2:32 are our school systems failing us?
    3:20 Fitbit (apple / other watches / HR monitors) ZERO knowledge. Why?
    3:55 When I rode my bike against Lance Armstrong!
    5:19 HR and calories explained.
    7:40 My HR vs. Breaking Bad HR.
    10:15 Responding to STUPID comments. Gramma Cardio.
    11:18 Bibbi Bapkas.
    11:40 Measures of fitness. Is your HR elevated throughout your workout?
    15:30 Krypton&Gravity
    16:13 Fitbit / Calorie intake / Calorie Output
    17:45 HIIT vs. MIIT

  • It’s always good to track calories, whether you need it or not, it sets the foundation for good habits and helps remind you to stick to good habits

  • buy a note book and write your eating history with each food calories then you get total energy consumption at end of the day. next day try to correct your intake by 5% one day you get 100% and you start to lose fat. stay at your ideal body fat.

  • the instructions say when working out you need to tighten the fit bit. i would like to see what the reading is when you have the fitbit tightened as directed by the manufacturer.

  • But the power meter doesn’t measure any other movement from your body. When you are biking you aren’t just moving your legs, you are moving other parts especially for stabilization. Maybe that’s what causes the discrepancy on the long ride.

  • Another reason to track calories is because very few people even realize how small a serving size is. For example, ice cream may say 180 calories but 1 serving is 1/2 a cup. How many people actually only eat 1/2 a cup of ice cream.

  • So, if we cant use fitness trackers, how are we supposed to calculate how many calories we need for maintenance, to know how many to eat to cut?

  • 1. Fit trackers motivates you to do cardio.
    2. You can track everything you do, where youve been, distance etc.
    3. You can track your sleep.
    4. You can see your heart rate when resting, exercising etc. and track improvements.
    5. You can compare with friends and motivate eachother.

    Even though its not accurate, it has several benefits compared to not having a tracker at all!

  • eye greg, question. When I was learning about HR in my kin class we did some tests and my resting was about 40bpm. I could only ever get it up to like 140. I was also struggling a lot more with anorexia, I was so not in good shape but I had a low HR and Bp measure. of course a lot of people credited this to my fitness, cool but I couldn’t even like get my head off the pillow in the am. I’m assuming its just the body shutting down, but is there any other explanation the two polar opposites can mirror each other like that? ps I love your videos. though my recovery I’ve worked with so many obese dietitians, one of which worked on a dairy farm:) loved recommending her cheese line to the diabetic patients who needed to loose weight. sad to see how many health professionals are so lacking in the common sense certification. only thing thats helped me through this after 4 years of hospitalizations and dieticians is getting myself a damn personal trainer.

  • I mean if you’re losing weight and it shows. I think it’s best to experiment with the fitbit how many calories on it gets you at a steady weight loss. It may be a little inaccurate but you just have to find that specific number of calories that work for you.

  • I like to always keep a food diary and track calories. I helps me make changes or decide what I should have to eat for my next meal.

  • I don’t know what y’all are doing with your fit bits but mine seems to be quite accurate. On average I burn about 2400 kcals a day a s a 24 year old 5’6” average weight female who is working out quite a lot and has an active lifestyle. If i am not active i burn maybe 1500-1700, on extremely active days I may burn almost 3000 but that seems about right to me

  • Calories are a unit of energy

    Energy can be calculated by Force x distance (hence Greg gave the 1 mile jump analogy). Force = Mass x Acceleration. If acceleration is kept constant, greater mass will mean a greater force, so for the same distance two people exercise, the person who’s heavier will use up more energy aka burn more calories.

  • the the formula is calories burned = work(in kJ) * 0,239 / 0,215 (efficiency of human energy conversion)
    efficiency of humans is complicated but in this case it seems to be 0,215

    so the calories burned come on top if you base metabolic rate, something that I’m not so sure about when is comes to the fitbit.

  • what about the online calculators where u input your weight, distance travelled, time taken ect to track cals? Do u think they’re accurate? Or at least better than fitbits?

  • fitness trackers are not great for calories burned, my fit bit tells me i burned over 4,400 calories each day.
    I do think they are great to measure time and distances of your runs or rides.

  • I wish I could figure out how many calories I burn swimming. I found some sites that give you the amount for lap swimming in a pool. I’m pretty sure I burn more calories Open Water swimming in Lake Superior. Even if I and just submerged in it I am burning more than just sitting in a pool.

  • I have no idea how Fitbit calculates calories burned, and for what it’s worth I don’t think it’s accurate, but can’t it do a ballpark estimate based on your resting heart rate, your heart rate while exercising, and your amount of activity? Many older heart rate monitors were only worn during exercise, whereas Fitbit recommends you wear your device all day, including while sleeping, and of course while you’re exercising. So, Fitbit theoretically can estimate how active you are and how hard you’re pushing yourself during exercise, all versus a baseline when you’re just sitting at home doing nothing.

    All that said, I think the calorie counter on Fitbit devices only serve one particularly good purpose: if it tells you you burned 3000 yesterday, and today it says 2700, then you likely burned more calories yesterday than today. Was it 300 more? I have no idea (and I’m inclined to think no), but it was more. As long as there’s a tiny amount of accuracy, and some consistency in the measurements, you have some data points, which is better than no data points at all.

  • Videos by Greg labeled “1 year ago” Greg was pretty calm. This video says 8months ago and hes callin everyone a moron. I always wondered when the calmness went away. I guess the emails did it lol

  • I don’t know what y’all are doing with your fit bits but mine seems to be quite accurate. On average I burn about 2400 kcals a day a s a 24 year old 5’6” average weight female who is working out quite a lot and has an active lifestyle. If i am not active i burn maybe 1500-1700, on extremely active days I may burn almost 3000 but that seems about right to me

  • my fitbit blaze is saying i burned 2,589 calories and all i did today was my laundry and took 3,213 steps i keep in mind that im 300+ pounds…but does this sound right?

  • How could a machine know exactly how your body works and what state it’s in to calculate how many calories you have burnt? Everyone’s body is different. We all metabolise at different rates. It’s a no brain that they’re a lie.

  • so you can’t trust the machines and you also can’t trust the nutrition facts on food because they are never checked, so just don’t count your calories and count your weight

  • I love your passion Greg. I know this is an older video but I think its still a good video. I think you might be the funniest professional weight lifter I have ever seen. I wach a lot of videos and yours are entertaining and educational…I don’t think Fitbit’s are horrible as long as you understand them. I never imagined that people would insinuate that a higher heart rate would mean you are burning more calories than someone. That’s crazy… I have lost over 30lbs since 2019 and I think keeping track of my heart rate helped my cardio performance but again you have to educate yourself what a resting heart rate is…keep those videos coming Greg

  • Videos by Greg labeled “1 year ago” Greg was pretty calm. This video says 8months ago and hes callin everyone a moron. I always wondered when the calmness went away. I guess the emails did it lol

  • They take all these factors into consideration. Ur height, ur weight, ur heart rate, the weather outside, whether or not or doing cardio on an incline, how fast ur running etc etc etc. So I’d say they are pretty accurate

  • I’ve literally done nothing for a few hours and it said I’ve almost lost 900 calories (2,115 steps,.31 mi, and a few minutes ago it had said 888 now it says 882??)

  • so glad i found this channel. i’ve been on a calorie deficit for over a month and a half, and doing 40 min hiit videos from online for six days a week. i didnt understand the whole ‘calorie deficit’. i used an online BMR calculator and i was around 1,280 so i thought i would have to deficit minus 500 calories from that. so everyday since i began i’ve only been eating 780 calories:( at first i was happy because i was losing weight really fast, and i had just realized what i was doing was really wrong. im maximizing my protein right now and making sure i can hit it or go close to my protein goal each day. hope i get to learn more from you:)

  • I know I’m risking getting called stupid but here goes. I am not saying fitness trackers are even 80% accurate but what I humbly believe you are missing is the fact that you are supposed to wear them for the majority of your day and the fact that you are supposed to record your weight regularly. So the watch takes into account your resting heart rate and how much it spikes upon activity. So the tracker can tell you with about 80% certainty how much you slept during the week and cuts on to tell you that it senses and exercise that it would like to record. So even when you don’t track exercise the watch literally tells you how many hours you have exercised without you tracking it. Since I have been using fitbit along with measuring my weight and eating better I have lost a total of 60 lbs since October 2019. I am not saying the calories are absolutely accurate but it’s good enough that when I decreased my calorie intake under what it says I have been consistently loosing weight. So yeah if you put the watch in right before you exercise and don’t wear it any other time then the heart rate measurement would be a pointless indicator of how strenuous your activity is. But even you said that your heart rate changes to fit your activity fairly consistently when biking 130 when sprinting 180. So the watch is assuming the same thing based in your resting heart rate and normal activity which it takes into account.

  • Chain restaurants that put nutrition info on their menus make me want to die. It’s far too triggering for me. What do I do??? I have to go to the Olive Garden tonight and I’m losing my shit. I’ve been doing so well at local restaurants that don’t do this but I am trying to be normal and go along with my family and where they want to go. I just hate this. I don’t think the practice of listing nutrition info on menus and websites aside from allergic info is helpful at all.

  • Calorie deficit works, sometimes i wouldn’t get results on the scale, i figured out why, im not big sweater, i do workout out with weights but its not much, so what i did was lower my liquids… water/diet drinks. After i did this i saw results weekly and sometimes every other day i saw results on the scale, sum will say its just water weight, it could be but seeing the results is motivational to see…

    but doing great on a diet sticking to the deficit and checking the scale a week later and to get no results it stressful. So my advice, if you’re not a big cardio exerciser sweating like crazy lower your liquids.

    Note: if you are someone sweating doing cardio or lifting weights like crazy, out in the hot sun and yes staying hydrated is important drink water.

    Im just saying what worked for me ����

  • They are great for starting out and getting general numbers and if it keeps working thats great keep doing it until you will eventually hit a wall where you will be stagnant in fat loss and then you need to figure it out yourself

  • I always plug it in as sedentary, because my job is very sedentary and if I feel like I need to eat more on the 3 days a week I work out, then I add a couple hundred calories. Reality is I am a very petite woman and I just can’t eat as much as other people and my body does feel satiated by balanced meals that are between 400-600 calories each. My biggest issue is getting in enough protein for muscle recovery and protein powder is good for me for treat. When I was dancing ballet 6 days a week, I mostly ate veggies, fats, and proteins. Nuts, meat, and veggies were the easiest way for me to meet my nutrition needs…as much as I love carbs.

    I think the best part of getting into fitness early in life, is that you know your body better. It’s a bit more intuitive.

  • I love my Fitbit. I just don’t treat it as law. It provides me phenomenal information and data that helps me stay on track, keeps me accountable, and provides motivation.

  • When I started losing weight back in 2017 I was 116kg and got to 93 kg using only calories in vs calories out with boring healthy foods so from my experience these other factors don’t play as big of a role as the calorie intake in my fucking opinion of course

  • I use Myfitnesspal. I stopped tracking because work got hectic, but you’ve inspired me to get back into it. Previously it was a life changer as it showed me where all the calories were hiding and how to read product labels.

  • hey alan, i agree 100% track your calories. how do you suggest we calculate how many calories we burn in a day? cardio machines that tell you how much you burn dont seem to be accurate.

  • to be as sure as i can i usually just subtract around 600 calories from what my fitbit says i burned, if i subtract to much thats fine cause if you are cutting weight that will just help you lose weight faster

  • I know I’m risking getting called stupid but here goes. I am not saying fitness trackers are even 80% accurate but what I humbly believe you are missing is the fact that you are supposed to wear them for the majority of your day and the fact that you are supposed to record your weight regularly. So the watch takes into account your resting heart rate and how much it spikes upon activity. So the tracker can tell you with about 80% certainty how much you slept during the week and cuts on to tell you that it senses and exercise that it would like to record. So even when you don’t track exercise the watch literally tells you how many hours you have exercised without you tracking it. Since I have been using fitbit along with measuring my weight and eating better I have lost a total of 60 lbs since October 2019. I am not saying the calories are absolutely accurate but it’s good enough that when I decreased my calorie intake under what it says I have been consistently loosing weight. So yeah if you put the watch in right before you exercise and don’t wear it any other time then the heart rate measurement would be a pointless indicator of how strenuous your activity is. But even you said that your heart rate changes to fit your activity fairly consistently when biking 130 when sprinting 180. So the watch is assuming the same thing based in your resting heart rate and normal activity which it takes into account.

  • I’ve been watching your videos since last year and you really are an inspiration to me. Thanks so much for the comedy as well as the no-bs info.

  • They take all these factors into consideration. Ur height, ur weight, ur heart rate, the weather outside, whether or not or doing cardio on an incline, how fast ur running etc etc etc. So I’d say they are pretty accurate

  • Hi, because of information provided by EDDF I purchased some DHEA, and I turn 41 next month. Am I not natural anymore? According to Alan’s opinion I am not natural anymore which is fine. In reference to the video, I started to track my nutrition back in Jan 2016. Today it is 18 March, 2018. I lost 50 lbs and I lowered my BF from 24% to 12%. My lowest BF has been 9 or 10%. I still track my nutrition too at the weight of 146lbs. Thank you, Alan. I love you, brother!

  • so proud of greg, his latest bpm record was 190-ish and in this video he said that 170 would be his perfect best
    goes to show you can never stop getting better

    HARDER THAN LAST TIME BUDDY

  • When I started losing weight back in 2017 I was 116kg and got to 93 kg using only calories in vs calories out with boring healthy foods so from my experience these other factors don’t play as big of a role as the calorie intake in my fucking opinion of course

  • calm down, your resting heart rate is out of control:D
    also, Watt is a unit of power. Joule or calorie is a unit of energy. Power = energy / time.

  • the the formula is calories burned = work(in kJ) * 0,239 / 0,215 (efficiency of human energy conversion)
    efficiency of humans is complicated but in this case it seems to be 0,215

    so the calories burned come on top if you base metabolic rate, something that I’m not so sure about when is comes to the fitbit.

  • Nice job. Fitness people might think this is common knowledge, but you’d be surprised how many obese people don’t understand what calories are

  • I normally have a fast heart rate between 80 and 100 bpm. So it shows I’m in fat burning zone and I don’t know how accurate that is. But also steps kinda seem to go faster. But my heart rate is accurate. Any advice

  • Hey Cass!! Super vid! Found you through Cathrin’s comments section and wanted to stop in and say hi! Wishing you tons of success on YouTube! Blessings! ^_^

  • I’ve been tracking my progress for a little over a year now using the Fitbit Charge 2. I find that it overestimates my TDEE by about 10%. I am a 5’10” 190 lb male.

  • Given the volatility of calculating calories used for exercise, do you just leave out the used calories for exercises out of the equation (the nutrition tracking equation)?

  • Given the volatility of calculating calories used for exercise, do you just leave out the used calories for exercises out of the equation (the nutrition tracking equation)?

  • FitBit seems to over estimate by 35% in both calories and distance when walking. Compared to online calorie burn calculator, and mapped out walks with Google Earth. For a quick estimate multiply your FitBit result by 0.7.

  • I care for heart rate monitor on my watch because I like knowing my resting heart rate. The steps and calories burned are BS but you can just ignore those.

    Fitbit is also a smart watch that alerts you of texts and stuff. It’s also a watch. These are the reasons to get a Fitbit.

    Some smart watches have gps as well.

  • I just read a bunch of articles talking about official studies that have been done on fitness wearables. They’ve all been proven inaccurate by as much as 30% off.

  • Conclusion,if you eat healthy and it motivates you to exercise, who cares how much calories you are burning as long as you feel good.

  • Well the exercise machine being wrong is whatever, but the watch being wrong is a big deal because people buy them for exactly that purpose and they are meaningless otherwise

  • I do and do not track calories. That is to say, I’ve been reading food labels my whole life and I generally know the caloric and macronutrient value of what I’m eating so even thought I’m not using FitDay or whatever tracking every little data point, it’s important to know I’m getting enough calories (or not too many) and hiting protein goals. Most important thing is that good nutrition happens at the point of sale. If you prepare 80% or more of your own meals and don’t bring the garbage food home in the first place, the rest falls in line a lot easier. Leave the beer and sodas and other garbage you don’t need to be eating right where they are on the grocery store shelf. After a while of counting calories and nutrient in healthy food, it becomes second nature. Just because you’re not writing it down and tracking it to the exact 100 calories doesn’t mean you can stop doing it right. If you aren’t meeting your goals you’re off track, go back to writing it down every meal until you know the energy value of what you are eating.

  • I watch all your videos Greg and in general I absolutely love them. I even enjoyed this one but you’re off base. Not that anything you said was wrong but wattage is not something most of us can track on the fly. If you push more watts it stands to reason your heartrate will be up while you’re doing it. There obviously isn’t a direct correlation between heart rate and calories burned but for the average person who can afford a $200 fitness tracker it can help as a motivator. Just my two cents.

  • The roasting videos are good for entertainment when they’re occasional but I find that you do a very good job of breaking down the science behind working out in a concise way. Although I already knew most of the information you said it was still a well put together summary.

  • What is the best product or brand to increase your soccer game? I read loads of superb reviews on the net about how exactly Episoketren System can assist you increase your soccer technique. Has any one tested out this popular training course?

  • A lot of people think that your calories burned is dependent upon your heart rate, but that in fact has NOTHING to do with how much energy you are actually expending. Does anyone remember the equation “work done = force x distance” from middle/high school physics?

    Energy expenditure is determined by the distance a force is applied for. So in other words, your calories burned is ONLY determined by how FAR you can move a given amount of WEIGHT. A 154 lb person burns roughly 100 calories for every mile they travel, and it doesn’t matter whether they walk or sprint that mile, the calories burned would be identical. The only difference would be that sprinting completes that mile in a shorter time, and therefore burn those calories in a shorter time.

    Your heart rate ONLY measures how efficiently you can burn those calories. The more trained you are, the longer you can train, the faster you can go, the further you can go, and the more calories you can burn.

  • Last year my average heartbeat while resting was 85 this year it is 68. I burned more calories on my fitbit last year than this year, and I am stronger and more in shape now.

  • I love your passion Greg. I know this is an older video but I think its still a good video. I think you might be the funniest professional weight lifter I have ever seen. I wach a lot of videos and yours are entertaining and educational…I don’t think Fitbit’s are horrible as long as you understand them. I never imagined that people would insinuate that a higher heart rate would mean you are burning more calories than someone. That’s crazy… I have lost over 30lbs since 2019 and I think keeping track of my heart rate helped my cardio performance but again you have to educate yourself what a resting heart rate is…keep those videos coming Greg

  • I think the only reason why the calorie differences happened is because the recognizability timing of when the Fitbit actually recognizes when you started cycling could have been different. I own one, and compared my results as well, and they were both in the same ballpark when I started my cycling. Hope this helps!

  • I am 185lb 5 6
    I only need to lose 20. Should I go for a buff diet or a cutting plan? Can I convert the 20 pounds into muscle.
    Note: I am 19 and on a 1500 calorie diet and work out 6 times. Day. My nutrition is high protein, high carb low fat.

  • Just tighten the band, my own seems pretty accurate and I have never had the issue of it not tracking my heart rate while exercising. Nice vid btw.

  • Anyone else notice his Fitbit data is cals (calories) and the other data is kj (kilojoules) think that’s what’s causing the discrepancies….

  • Great review. Thank you.
    As you said, I play it conservative too. So far the Fitbit has turned my health goals into an RPG, and as a gamer I am getting addicted to the “leveling up” ��

  • I was wondering if counting macros matters in recovery? I’ve gone from counting calories, to counting macros, to counting calories, and its been a pretty vicious cycle. I eat primarily carbs, then fat, and then protein, and I hate this rigid mindset that I have around it. I also just found out that I may have PCOS, and that scares the absolute crap out of me because carbs are my primary source of intake right now, but my doctor told me I’m going to have to cut them if I want to stay healthy and thin. I cried all the way home and just don’t know how to feel about this… it just throws my balance out the window and I know that’s probably disordered but I’ve come pretty far from when I was terrified of eating both carbs and fat, so I have half a mind to tell her to piss up a rope and that if I want to eat 4828329g of carbs, I’m going to haha, however potentially at the risk of my body’s “health”?..

  • Maybe an analogy for people to better understand heart rate‘s connection with calory burn: How well can you infer your car‘s fuel consumption based on rpm alone? Not very well. Yes, they are connected, but a larger or turbocharged engine can run the same speed at lower rpms. Also, as with cars, a heavy person will need more energy to achieve and to maintain the same speed as a lighter one and hence, will also need a larger or more turbocharged engine. Only that turbocharging euqals greater VO2max for people.

  • I like my fitbit. I don’t expect it to give me 100% accurate data, i expect it to give me a general idea of my miles walked and general activity. Only an idiot would trust one data point or one source of data.

  • Hey dude I have just to say thank you for being honest man. Last July I was unhappy at 255, its thanks to changing my life habits that I was able to lose 50 pounds before my wedding in march. Its because of people like you that I am now at the gym doing workouts that are not only cardio. I have been looking for the next step to lose even more weight but I didnt really understand how tracking my calories worked until your video. So again thank you for providing me with the honest truth that I needed in order to improve not only my health but my way of living as well.

  • all you need is power output measurement.
    power X time transmission losses = kcal burned by kinetic chain used in exercise + energy to sustain body movement.

    so in few words: 1 KWh = 860 kcal plus energy lost on transmission and your body maintenance.

  • 5:19 if fitbits are wrong and only work on heart rates how can 2 people walk 1km at the same pace yet get diff results? fitbits are not 100% correct but they are a apx. but similar to food data i bet theyre not 100% correct either. i walk with a friend daily, i am fitter than he is yet weigh more as im taller. During our walk my heart rate is lower than his, we walk the same distance, yet my fitbit says i burn more, but this is wrong to your theory yet also right in your same theory, how can it both? fitbits DONOT work solely off heart rates it goes by weight age heart rate distances and time. Sometimes it uses all these things sometimes maybe only 4 of them, ie a workout vs a run, no one ever said fitbits were 100% but theyre a ball park, just like food data.

  • Why do you wear the Fitbit so lose fitting? I’m surprised you get any heart rate reading at all. I’m using a Garmin Forerunner 735XT for running and it doesn’t move around the slightest. Instructions say for accurate reading it has to be snugg.

  • These dumbasses at planet fitness come in every morning with a sugar loaded Mcaffe latte and drink it while they walk 2 mph on the treadmil for about 15 minutes

  • They are great for starting out and getting general numbers and if it keeps working thats great keep doing it until you will eventually hit a wall where you will be stagnant in fat loss and then you need to figure it out yourself

  • This is so…very…true. I had to lose the defensiveness and put the effort into tracking calories and activity using consistent measuring techniques. MyFitnessPal helped me, even though it’s not always perfect, it at least got me thinking and realizing how much SUGAR I was ingesting. The fitbit I have also vibrates to remind me to get up and walk around every hour. All the things together did not make a miracle but it did make a difference and for once, I did NOT let myself down at the end of a few months.

  • I was one of those Suckers that would keep track with daily Cal. with a Fitbit. One day I would burn 3500 so I would eat 2500 and so on. I ended up gaining weight and gave up on counting calories, then I discovered Greg’s Channel. Getting an Education here and weight is finally falling off. I still use my Fitbit but only to keep track with what I eat and to log my weight.

  • I love my Fitbit. I just don’t treat it as law. It provides me phenomenal information and data that helps me stay on track, keeps me accountable, and provides motivation.

  • I will stick to using my phone…even though it too isn’t accurate. Not spending $150 on something that is that inaccurate. Would you spend that amount o on anything else if it was 10% incorrect? Noooooooo!!!!!!

  • my fitbit blaze is saying i burned 2,589 calories and all i did today was my laundry and took 3,213 steps i keep in mind that im 300+ pounds…but does this sound right?

  • Personally I find my charge 3 to be very reliable when it comes to calorie counting, and here’s why.

    I’m 6’2, 225 lbs, 38 yo male BMR 2050 cal.

    On a day of doing absolutely nothing (was ill) I tallied up 1300 steps and my charge 3 calculated 2399 cal burned that day. A very reasonable result if you ask me since BMR is based on sleeping all day, awake and sitting upright you burn slightly more cal.

    On a typical day including my workout, I will tally about 15000 steps which includes a 30-40 min run which burns approx 600 cal. My charge 3 will usually calculate 3200-3400 cal burned for those days.

    I have been eating roughly 1000 cals per day under what my charge 3 calculates and have steadily lost at an average of 1.5 lbs per week.

    My weekly caloric deficit being 7000 cal, should equate to 2 lbs weight loss as 1 lbs = 3500 cal.

    So I’m losing half a pound less than I should which = 1750 cal ÷ 7 days = 250 cal per day more than i’m actually burning. My average cal burn is around 3300 per day according to charge 3, 3300 ÷ 250 = 13.2%.

    So there we have it. My charge 3 is over calculating by 13.2%. This will obviously vary from person to person and it’s also assuming that I’m counting cal intake with 100% efficiency.

    Anyway, hope this helps.

  • You also forgot to mention caloric density. Fat is 9cal/g where as proteins and carbs are 4cal/g. I based my diet around that. High protein and fiber to keep me full with some carbs from fruits, pasta, or cereal. Only fat I get is from the meat I eat. It’s helped me a ton.

  • I like to always keep a food diary and track calories. I helps me make changes or decide what I should have to eat for my next meal.

  • But that power meter does not calculate energy needed for heart & lungs, right? It can only calculate power needed for pedal movement, but not for other energy that body consumes. So power meter is not 100% accurate, neither is Fitbit, of course. But making comparisons between these two are pretty marginal.

  • But that power meter does not calculate energy needed for heart & lungs, right? It can only calculate power needed for pedal movement, but not for other energy that body consumes. So power meter is not 100% accurate, neither is Fitbit, of course. But making comparisons between these two are pretty marginal.

  • I have the Fitbit Ionic. One thing i have noticed is that if you select the Weight lifting activity. The heart rate will jump during an intense set. It stays up there and does not come back down. I know when my heart rate is 138 and what that feels like. This is why you get such a high rate of calories burned during your work out. If i pause the Fit bit the heart rate will come back down where it should be. Then hit play again and it will continue. I also agree with the others comment. You where it way to loose dude. The watch needs to be in firm contact with the skin. Especially during strenuous activity. You should redo your test and where the watch tight.

  • How could a machine know exactly how your body works and what state it’s in to calculate how many calories you have burnt? Everyone’s body is different. We all metabolise at different rates. It’s a no brain that they’re a lie.

  • Can you help me? I’m 5’2 155 lbs I wanna lose weight but all the calculators are confusing they say different numbers you think 1500 is too high for me? I’m kinda short I really wanna get back to 110 ish

  • Very interesting! Thanks for the video. I’d love it if it can be more accurate. But the point for me is that It tracks all day, and can be used for a variety of exercises. I’m sure over time the newer versions may become much more accurate and inline with what people expect.

  • I mean if you’re losing weight and it shows. I think it’s best to experiment with the fitbit how many calories on it gets you at a steady weight loss. It may be a little inaccurate but you just have to find that specific number of calories that work for you.

  • I don’t even have one yet (watching reviews to buy) and I can already tell you’re wearing it too loose. No shit it’s not gonna track your heart if it’s flopping around. It even specified on the website and on other videos to wear it higher and tighter than when you’re not working out. Also you didn’t specify if the power meter is attatched to you or if it’s an attachment on the bike in which case it’ll measure the same for anyone no matter bmr. Basically I wasted my time watching this one but maybe your other videos are more in depth.

  • Hey dude I have just to say thank you for being honest man. Last July I was unhappy at 255, its thanks to changing my life habits that I was able to lose 50 pounds before my wedding in march. Its because of people like you that I am now at the gym doing workouts that are not only cardio. I have been looking for the next step to lose even more weight but I didnt really understand how tracking my calories worked until your video. So again thank you for providing me with the honest truth that I needed in order to improve not only my health but my way of living as well.

  • Realistically. I don’t think going on the machines are the best way to do it. What u should do is go outside and run 5k and time it. And carry on trying to beat your time. Because just from that and being in a calorie deficit, you will loose fat.

  • I know for a fact that if I track my calories, and hit my targets, I lose weight. It should be simple. My issue is I get tired and stressed and I stop doing it even though I know it works. Weights going down over time, but slower than it should.

  • I don’t understand the whole obesity thing. I have no understanding of how people can let their bodies go so bad. Some people’s idea of good health is being able to go out to the kitchen to get some more cookies and ice cream on their own without help.

  • This is the first time I have heard someone reference the laws of thermodynamics to weight loss. The body is a thermodynamic system. Nice work Coach Greg.

  • to be as sure as i can i usually just subtract around 600 calories from what my fitbit says i burned, if i subtract to much thats fine cause if you are cutting weight that will just help you lose weight faster

  • Coach,

    I am looking for a answer in the “Metabolic Field”.

    Usualy when I brisk walk, or ride a bike, my average hear rate be around 90BPM, always.

    But, if I take Cafeine + Ephedrine or Cafeinne + Yohimbine the BPM increase for about: 100BPM.
    Also, if I use cannabis, the Heart Rate during moving increase 10 up to 20%.

    My resting BPM is about 45/50.

    I am 37 years, good aerobic conditioning, light weight 1,78 with 65kg.

    The increase in Heart Rate, also increase Calorie Expenditure?

    I track by Polar H10 and FitBit.

    Thanks

  • it doesnt matter how accurate they are,,,they do give very close day to day numbers right or wrong which is all you need,,if your daily calories average 2000 calories a day on fitbit,,then increase your activity to get those numbers up to 2500 to 3000 and now you know you are burning more calories and the weight will fall off,,it really is that easy,,2000 calories was your base,,, right or wrong,, fitbit or any cheap calorie counter will work in this way,,

  • Absolutely this has been the missing piece for me, I am doing this old school, with an actual tiny notebook, same as I use to track my workouts, in conjunction with Nutritionist Google to sort of get an average. I’ve said it before, but people might loosely track what they EAT, but many, many people don’t track what they DRINK (heavy cream, fruit juice, soda, milk, etc etc). Those liquid calories can easily hit 1,000+

  • Never could stand when some “Scientist” or “Research Study” bring some negativity to some study about some thing. The need to destroy any thing somebody is doing is the driving force. If they didn’t get paid for these studies (probably by some corporation wanting to benefit from it), I wonder if they would still do it. Conflict of interest! I hope the scientist or researchers that read this say “…always somebody being negative!” Hmmmm, go figure!��

  • I normally have a fast heart rate between 80 and 100 bpm. So it shows I’m in fat burning zone and I don’t know how accurate that is. But also steps kinda seem to go faster. But my heart rate is accurate. Any advice

  • What I find interesting is that I see a problem here. The auto detect function will not give a distance during a bike ride. Fitbit is getting its bike data somewhere else.

  • the watch doesn’t move around if you put it a little tighter. the number of reviews i have watched where people complain about the fitbit counting steps they didn’t do but then have the watch 2 notches too lose smh, anyway good review

  • I’m at 23% body fat right now. 6’1” 209 lbs. Down from 285. I have a goal of 15% body fat. It’s a struggle every day. I have lost and given back probably hundreds of pounds over the last decade or so. Finally making it stick this time around. 18 months or so. Working through knee injuries bumps in the road etc… I track what I eat daily. I use the ‘lose it’ app. I find when I do this I lose that 1.5-2 lbs a week as is my goal. When I don’t track, things can get a bit out of hand. It is draining and gets annoying to track everything that goes in your body but it must be done. I want to be one of the winners against the obesity epidemic. I don’t want to be a part of the problem. Have found a love for lifting weights and believe it or not, boot camp classes at the YMCA. Putting in the work to get the results I want. Best of luck to everyone on a similar path.

  • I think the only reason why the calorie differences happened is because the recognizability timing of when the Fitbit actually recognizes when you started cycling could have been different. I own one, and compared my results as well, and they were both in the same ballpark when I started my cycling. Hope this helps!

  • Nice breakdown Alan. This is a really informative and concise video informing the public on calories, energy expenditure and calorie counting! That was a sick and intuitive way to figure out your BMR. Well done, as always!

  • Yes he is true
    On treadmill I run 5kms in 18 minutes
    But when I run on playground 5 kms, it took around 30 mins.
    I was shocked.
    So I used to run around 3 kms on treadmill but it showed 5kms.

  • new to fitbit not sure what I believe says I burned 3,900 calories, I did 16,000 steps but no real exercise today, I am 200lbs about 50lbs over weight, good video

  • I could learn guitar but I’m not guaranteed to be a rockstar, I could go to school but im not guaranteed a career, but if I focus on nutrition and excercise and do it right I am guaranteed to be healthier and look better.
    I know it’s obvious but it’s worth thinking about.

  • What is the best product or brand to increase your soccer game? I read loads of superb reviews on the net about how exactly Episoketren System can assist you increase your soccer technique. Has any one tested out this popular training course?

  • I have the feeling that you guys are the honest YouTuber out there in the fitness industry! Hands down, I do appreciate your approach, no fancy vids but packed with information that really helps!

  • I don’t even have one yet (watching reviews to buy) and I can already tell you’re wearing it too loose. No shit it’s not gonna track your heart if it’s flopping around. It even specified on the website and on other videos to wear it higher and tighter than when you’re not working out. Also you didn’t specify if the power meter is attatched to you or if it’s an attachment on the bike in which case it’ll measure the same for anyone no matter bmr. Basically I wasted my time watching this one but maybe your other videos are more in depth.

  • For God’s sake, quit saying taTCHycardia! There is no “ch” sound in tachycardia. Did your teachers say tachycardia? How’d you get 3.93 GPA and a masters for that matter and can’t say tachycardia correctly?

  • Never could stand when some “Scientist” or “Research Study” bring some negativity to some study about some thing. The need to destroy any thing somebody is doing is the driving force. If they didn’t get paid for these studies (probably by some corporation wanting to benefit from it), I wonder if they would still do it. Conflict of interest! I hope the scientist or researchers that read this say “…always somebody being negative!” Hmmmm, go figure!��

  • Nice breakdown Alan. This is a really informative and concise video informing the public on calories, energy expenditure and calorie counting! That was a sick and intuitive way to figure out your BMR. Well done, as always!

  • Absolutely this has been the missing piece for me, I am doing this old school, with an actual tiny notebook, same as I use to track my workouts, in conjunction with Nutritionist Google to sort of get an average. I’ve said it before, but people might loosely track what they EAT, but many, many people don’t track what they DRINK (heavy cream, fruit juice, soda, milk, etc etc). Those liquid calories can easily hit 1,000+

  • not hard to know whether youre eating too much. if youre fatter than you want, eat a lot less than you do currently. if youre too skinny, eat more. easy.

  • From that the standard deviation it’s +/20% from 2 reps. In the grand scheme of things this makes me feel better than I know what the inherent variation is. Thanks for the video, I’m going to use your findings to inform how I would use my fitbit:)

  • Calorie deficit works, sometimes i wouldn’t get results on the scale, i figured out why, im not big sweater, i do workout out with weights but its not much, so what i did was lower my liquids… water/diet drinks. After i did this i saw results weekly and sometimes every other day i saw results on the scale, sum will say its just water weight, it could be but seeing the results is motivational to see…

    but doing great on a diet sticking to the deficit and checking the scale a week later and to get no results it stressful. So my advice, if you’re not a big cardio exerciser sweating like crazy lower your liquids.

    Note: if you are someone sweating doing cardio or lifting weights like crazy, out in the hot sun and yes staying hydrated is important drink water.

    Im just saying what worked for me ����

  • I’m doing 1200 a day. 5 weeks in, I’m 30 pounds down. I lightly workout. 5’10” 260lbs. This is the most effective and understandable weight loss program I’ve ever been on.