TLDR; I was overweight, had V02 Max test / metabolic testing provided with calorie breakdown and used this for CICO. Now I am much healthier and lighter, but how can my current workout estimated calorie burn based on HR be adjusted to provide more accuracy of my current fitness level as I cannot get to a gym to be retested?
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Background about myself - So I (99.5kg, 178cm / 220lbs /5'10") had a V02 Max test and metabolic testing by a specialist in a gym before Christmas 2020. I believe it was Korr CardioCoach from the equipment which was used. I was overweight and wanted to know what my fitness level was (apart from the obvious being rather poor). Lockdown food habits, lack of general activity and energy, I had put on approx 10kg. They wrapped me in a facemask, wired me up and offer I went on a treadmill until I literally couldn't move. It was tough (especially as I always had been a bit of a novice cycler). My results gave me a breakdown of HR training zones and the calories I would burn per hour at each level so I could create my own fitness plan.
Since then I have lost 17kg in 4 months with sustainable exercise routine alongside a calorie controlled diet being in a set weekly calorie deficit. I feel great and I am very proud. One thing I did do was buy a chest strap HR monitor to get accurate HR. I workout 4 times a week (mixture of basic resistance/HIIT/cycling) and I would record these activities and then manually calculate what my approx calorie burn would be from the results provided from the test. So eg my calorie burn direct calculation from the test was.....
| HR | CalPerHour |
|---|---|
| 170 | 742 |
| 160 | 685 |
| 150 | 628 |
| 140 | 571 |
So if I did a workout for 28 mins at 145 bpm average, I would do 600 (as this is a midway point between 140 and 150 level) / 60 mins x 28 = 280 calories burnt in that session approximately. This was really helpful for me in the early days and it certainly paid off. I also never "ate back" these calories. But aiming for the same deficit overall per week, I did see a linear pattern of weight loss.
As time as gone on, I have become fitter and as such I know that those measurements calculated when I was overweight and unfit won't be a representative of me. My caluclated TDEE now is 2800 compared to RMR of 1750 + 500 cal activity level being my old weight. Weight loss is slowing (even though I am on the same deficit) and so I know that I will have to increase my workouts by a session a week. I also need to fuel myself better for the longer cycles and I getting acquainted to, so I don't want to "overfuel" accidentally. I am still aiming for a 78kg so still want to be in a calorie deficit for a little while longer before maintenance mode.
The gyms are still closed where I am and as such, so is the place where the testing equipment is unable to be used for a few more months, possibly July at the earliest. I do certainly want to get a retest when I get access, I suppose I'm just trying to get a ballpark figure now to compare how much it will be affected by
Thanks!
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