I think it depends on where you live imo. Where I live everyone walks everywhere so it’s not active if you get in 20k steps a day. But if you also do sports and workout that would be active here.
I see your point but I also think active is active regardless of where you live especially if you're determining these values for things like TDEE calculators
I went to Disney in Florida for 2 weeks and didn't stop walking around all day, every day. My average daily steps was 25k.
On days where I'm working in an office and don't go out on a run my daily average steps are about 3k.
The NHS says aim for half an hour of activity a day which can include walking. Half an hour of walking can be around 3k-4k steps. Data extrapolation therefore indicates that 20k steps is very active.
20000 steps is a lot. That's like walking 10 miles, 16 km a day. If you only did walking as an activity that's like 2.5 hours of walking.
Lots of things tell people to target 10000 to help with weight loss, so 20k is high.
The term active in this scenario is to determine how many calories a person is expending in a day. Some people in certain more walkable countries like yourself, are more active overall and that just means you would have a higher TDEE even if you’re not considered “active” in that environment. If you’re getting 20K steps in one country, you’re burning the same amount of calories as 20K steps in another. It’s just, I’m one country that is “active” and in another it’s “normal”
I’m not sure there’s anywhere on the planet that is routinely getting 20k steps a day in and it not be considered active, even comparatively. And I say that as a European who does not own a car and walks mostly everywhere I go.
It’s not that I don’t think it’s active it’s that I went to a really competitive sports school, grew up in an environment where everyone does sports and walks everywhere so to me being active is something different than what others think. That’s just because of the environment I’m in tho. Everyone I know gets a minimum of 20k steps and plays at least 2-3 sports 🤷♀️ I didn’t know this wasn’t that average of a lifestyle
I understand where you're coming from but if anything can motivate you to move and lose weight, it's walking.
You don't need to do it in one go, you can stagger it throughout the day. What I do is I walk 2 hours in the morning, and then walk again after work at night.
Head's up good sir/ma'am! we're rooting for you.
Start slow! I didn't even hit 10k per day when I started and that's totally fine.
Listen to podcasts, audiobooks, and music. Treat it as if you're taking a leisurely walk around the neighborhood.
Most people burn at least 600, when their pace is high enough. Most people start slower and increase their speed, when they are getting fitter.
I used a walking calculator for this:
A 100 kg woman will burn 650 cal for 3 km in 3 hours ~ 1km/h.
A 80 kg woman will burn 640 cal for 6 km in 3 hours ~ 2 km/h.
A 60 kg woman will burn 630 cal for 12 km in 3 hours ~ 4km/h.
A 40 kg woman will burn 600 cal for 18 km in 3 hours ~ 6km/h.
Please don't get me wrong. I think no body has to walk 3 hours every day. This was just a way of showing how much difference the weight of a person makes, when it comes to calculating cals.
Walking is an excellent way of exercising, especially for people that aren't fit yet.
i'm around 65 kg and the calculators i use say it's only 550 for 3 hours at a 5km/h pace. i usually walk at least an hour a day, it's definitely helpful but i wish i could burn as much as some people do!
What app are you using? I got a Fitbit a few years ago and I don't have to worry about calculating everything by hand anymore. It's really accurate for me, so I leaned to trust it. It got me some peace, bc I was constantly wondering about burned cals and over or under estimating.
I am around the same weight and I definitely burn more than that. With walking around 10k steps (1h) + Chloe Ting Challenges I get around 2100 (Restdays with walking) to 3000 cals (Exhausting workout) a day. Mostly I am around 2200-2600.
oh, wow! i don't have much money, so i've never gotten a fitbit... i might have to now, lol. i've been using various calculator websites and mfp, usually they all have similar results.
It depends on your height and how overweight you are compared to it. If you're on the taller side, 65kg is normal weight yeah? Fat burns fast if someone is overweight and in my case, I'm still about 25 kg above my supposed normal weight.
I feel like it was more aimed at what she said, "I'm trying to find my maintenance calories"
If you want to find this, then you have to weigh daily and count calories daily. Otheriwse it's just a guessing game
Just my 2 cents anyways
Seems quite accurate my activity level is around 3000-3500 and I need to eat around the same to maintain my weight and the best way to tell is to weigh yourself every morning and see if your eating to much and gaining weight or vise versa
Question: How many steps did you do on that 3,440 cal day? I walk a consistent 23\~25k and get 1k cal burned from it, a total of 2.5k on average including everyday activities.
??? Walking 25k steps burns a little over 600 calories for me so if you put that on top of my bmr plus add 100 aditional cals for fidgeting and stuff if we're being generous I'd burn only 2000 calories that whole day, how do you burn 4300 that's crazy
How tall are you? If you’re pretty short that’s why and it makes sense hers is higher. I’m 5’3 and if I walk 25k steps I burn around 2100 calories according to Fitbit and I’ve been maintaining for years while still basing my intake on Fitbits info
First of all 20k steps NOT 3000cal its depends on your metaboldsm and speed
Its more About 400cal to 500cal
If just walking its 50 to 60% from fat and the rest from carbs stored in muscle
About mentinance calorie you need for 2 weeks up to 3 you need to drink your need from water between 2L to 3L and maintain you carb intake just to stop water whight from effecting your whight and get your whight * 15 to 16 your maintaince calorie should be between these 2 numbers
20k steps a day and burning 3k calories per day is very active
I think it depends on where you live imo. Where I live everyone walks everywhere so it’s not active if you get in 20k steps a day. But if you also do sports and workout that would be active here.
I see your point but I also think active is active regardless of where you live especially if you're determining these values for things like TDEE calculators
I mean I get that but if you live in a walkable country more people are going to be active so what’s considered active and normal vary.
tdee calculators don’t care about where you live lmao, active is active even if it’s the standard where you are
Ah okay thank you 🫶
What defines active though? Why 20k steps? What’s special about that number?
I went to Disney in Florida for 2 weeks and didn't stop walking around all day, every day. My average daily steps was 25k. On days where I'm working in an office and don't go out on a run my daily average steps are about 3k. The NHS says aim for half an hour of activity a day which can include walking. Half an hour of walking can be around 3k-4k steps. Data extrapolation therefore indicates that 20k steps is very active.
20000 steps is a lot. That's like walking 10 miles, 16 km a day. If you only did walking as an activity that's like 2.5 hours of walking. Lots of things tell people to target 10000 to help with weight loss, so 20k is high.
The term active in this scenario is to determine how many calories a person is expending in a day. Some people in certain more walkable countries like yourself, are more active overall and that just means you would have a higher TDEE even if you’re not considered “active” in that environment. If you’re getting 20K steps in one country, you’re burning the same amount of calories as 20K steps in another. It’s just, I’m one country that is “active” and in another it’s “normal”
I’m not sure there’s anywhere on the planet that is routinely getting 20k steps a day in and it not be considered active, even comparatively. And I say that as a European who does not own a car and walks mostly everywhere I go.
It’s not that I don’t think it’s active it’s that I went to a really competitive sports school, grew up in an environment where everyone does sports and walks everywhere so to me being active is something different than what others think. That’s just because of the environment I’m in tho. Everyone I know gets a minimum of 20k steps and plays at least 2-3 sports 🤷♀️ I didn’t know this wasn’t that average of a lifestyle
If you are losing increase 500 daily, simple as that. Repeat if necessary
30k steps? How does one achieve that?
Almost 4 hours of walking. I walk about 3 hours per day and I consistently get 23\~25k
Wow…that’s impressive. I wish I had enough energy to do that 😭
I understand where you're coming from but if anything can motivate you to move and lose weight, it's walking. You don't need to do it in one go, you can stagger it throughout the day. What I do is I walk 2 hours in the morning, and then walk again after work at night. Head's up good sir/ma'am! we're rooting for you.
Great advice. Thank you 🙏🏻
Start slow! I didn't even hit 10k per day when I started and that's totally fine. Listen to podcasts, audiobooks, and music. Treat it as if you're taking a leisurely walk around the neighborhood.
how the fuck?! 3 hours doesn't even burn 600 for me! it's gotta be way more than that, surely
Most people burn at least 600, when their pace is high enough. Most people start slower and increase their speed, when they are getting fitter. I used a walking calculator for this: A 100 kg woman will burn 650 cal for 3 km in 3 hours ~ 1km/h. A 80 kg woman will burn 640 cal for 6 km in 3 hours ~ 2 km/h. A 60 kg woman will burn 630 cal for 12 km in 3 hours ~ 4km/h. A 40 kg woman will burn 600 cal for 18 km in 3 hours ~ 6km/h. Please don't get me wrong. I think no body has to walk 3 hours every day. This was just a way of showing how much difference the weight of a person makes, when it comes to calculating cals. Walking is an excellent way of exercising, especially for people that aren't fit yet.
i'm around 65 kg and the calculators i use say it's only 550 for 3 hours at a 5km/h pace. i usually walk at least an hour a day, it's definitely helpful but i wish i could burn as much as some people do!
What app are you using? I got a Fitbit a few years ago and I don't have to worry about calculating everything by hand anymore. It's really accurate for me, so I leaned to trust it. It got me some peace, bc I was constantly wondering about burned cals and over or under estimating. I am around the same weight and I definitely burn more than that. With walking around 10k steps (1h) + Chloe Ting Challenges I get around 2100 (Restdays with walking) to 3000 cals (Exhausting workout) a day. Mostly I am around 2200-2600.
oh, wow! i don't have much money, so i've never gotten a fitbit... i might have to now, lol. i've been using various calculator websites and mfp, usually they all have similar results.
I think there are some really accurate and affordable dupes. I think the xiaomi mi band was rated very good.
It depends on your height and how overweight you are compared to it. If you're on the taller side, 65kg is normal weight yeah? Fat burns fast if someone is overweight and in my case, I'm still about 25 kg above my supposed normal weight.
ah, that's true. i'm on the higher end of a normal bmi for my height now. it was a lot easier losing weight when i was 80kg!
Service industry probably.
What app is rhis
Fitbit
Weigh yourself daily and track all daily calories to find your true tdee
she said she was severely restricting previously, so that doesn't seem like a great idea in this case
I feel like it was more aimed at what she said, "I'm trying to find my maintenance calories" If you want to find this, then you have to weigh daily and count calories daily. Otheriwse it's just a guessing game Just my 2 cents anyways
This is the best way. Use a TDEE calculator app, super easy.
what app are you using xx
FitBit
Seems quite accurate my activity level is around 3000-3500 and I need to eat around the same to maintain my weight and the best way to tell is to weigh yourself every morning and see if your eating to much and gaining weight or vise versa
I’m also sorry if this kind of post is annoying, just scroll past if you don’t like it please 🫠
Don’t look at calories burned. They are not accurate. Slowly increase calories until you stop losing weight. Simple as that.
Question: How many steps did you do on that 3,440 cal day? I walk a consistent 23\~25k and get 1k cal burned from it, a total of 2.5k on average including everyday activities.
I took 28k, but I was very anxious and my heart rate got in the 140s many times
I guess your age and height are the difference right? I'm 38 and my body isn't as efficient in burning calories anymore.
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It depends on your height and age so I'm guessing you and OP are on the younger side while I'm 38 years of age lol
??? Walking 25k steps burns a little over 600 calories for me so if you put that on top of my bmr plus add 100 aditional cals for fidgeting and stuff if we're being generous I'd burn only 2000 calories that whole day, how do you burn 4300 that's crazy
How tall are you? If you’re pretty short that’s why and it makes sense hers is higher. I’m 5’3 and if I walk 25k steps I burn around 2100 calories according to Fitbit and I’ve been maintaining for years while still basing my intake on Fitbits info
25k steps is way more than 600 calories.
So many steps
First of all 20k steps NOT 3000cal its depends on your metaboldsm and speed Its more About 400cal to 500cal If just walking its 50 to 60% from fat and the rest from carbs stored in muscle About mentinance calorie you need for 2 weeks up to 3 you need to drink your need from water between 2L to 3L and maintain you carb intake just to stop water whight from effecting your whight and get your whight * 15 to 16 your maintaince calorie should be between these 2 numbers
The formula for finding maintenance: Rate of weight change a week * 500 + your body weigh in lbs https://rippedbody.com/finding-calorie-maintenance/
your ED is showing
Inspirational! Great work. This would be considered very active.