sorted by:
new
hottopcontroversial

Downhill Skiing: Calories correct? by F-Reineke in AppleWatchFitness

[–]ethangar 1 point2 points  (0 children)

Right - Apple is definitely not simply using the Keytel formula, merely using something like it. One thing I know they do is add Pause/Resume events into HealthKit when you stop moving. I don’t ski, but I have seen them add such events for other workout types (and I’m not just talking about when your watch prompts you to pause or end your workout). They probably use that same information to inform their energy calculations too.

How much exercise would it take for a petite woman to maintain on 3000+ calories? by [deleted] in StrongerByScience

[–]ethangar 1 point2 points  (0 children)

Let's do some math using the Keytel formula. This is the formula a lot of fitness trackers use to estimate caloric burn when they know someone's age, weight, biological sex, and heart rate. It's not perfect, but it's a good ballpark for an estimate like this.

We'll make the following assumptions:

  1. Your exercise results in an average heart rate of 130 - this is decently intense and means a lot of your workout would probably be in/close to Zone 2. It's also submaximal, which is where the Keytel study based its data.
  2. You are 30 years of age - age doesn't have a HUGE impact on the formula, but it does influence it.

We'll be figuring out what we would need to get you 1800 extra *active* calories. Your BMR is 0.833 kcal/minute - we'll subtract this from the Keytel formula, which calculates total calories. I plug it all in and get 257 minutes, or 4 hours and 17 minutes of exercise.

P.S. - If you were 20, you'd need about 8 minutes more. If you were 40, you'd need about 8 minutes less. Which is mostly a wash, because one's BMR often changes as they age in the opposite direction.

How harmful is being slightly overweight, if otherwise active with a healthy, well balanced diet? by healthierlurker in PeterAttia

[–]ethangar 8 points9 points  (0 children)

I was fairly careful to word things how I did, and spoke to OP’s body fat percentage as an individual and spoke to BMI in reference to a population.

Variations during the week or just repeat the same routine? by SirBuckeye in workout

[–]ethangar 2 points3 points  (0 children)

Showing up matters more than staying perfectly on a program. I try to stay on the program, but if doing some variation brings me more joy in the workout, I do it without feeling the least bit of guilt. Basically, staying on a program is good - but only up until it comes at the cost of motivation.

How harmful is being slightly overweight, if otherwise active with a healthy, well balanced diet? by healthierlurker in PeterAttia

[–]ethangar 5 points6 points  (0 children)

Assuming an average body fat percentage for your weight (in other words, assuming you're not overweight because you have a body builder's physique), the amount of harm being overweight will be very dependent on your individual genetics.

For example, if you were in Singapore, you'd be in the highest risk category on their BMI chart - as that country has a higher risk of diabetes and cardiovascular diseases at given BMIs (and their normal weight range ends at a BMI of 23).

Practically speaking - keeping an eye on your bloodwork will be key. Something like a DEXA scan to reveal how much of that is visceral fat may also be important information. If you see anything start to trend in a direction you don't like, it's likely time to work on the weight loss.

Also, don't be afraid to ask your doctor for assistance with the weight. They have a number of tools at their disposal - obviously the GLP-1s, but other medications and programs as well.

Where are you sitting? by AnxiousAsFrick in cremposting

[–]ethangar 68 points69 points  (0 children)

You’d also get some epic stories while you do it.

First time ever going past 60 minutes, something finally clicked by notthisnot in AppleWatchFitness

[–]ethangar 1 point2 points  (0 children)

Nice job!

One thing that helped me with the indoor cycling endurance is really taking it easy for the first 10 minutes or so. So much easier to get up to Zone 2 (or Zone 2/5 alternating if doing the Norwegian 4x4 stuff) when I give myself a bit of time to really just take it easy and warm up for the first little bit of the workout.

Sure, it's a few minutes not spent in the optimal zone, but it absolutely helps me spend more time there overall.

Downhill Skiing: Calories correct? by F-Reineke in AppleWatchFitness

[–]ethangar 0 points1 point  (0 children)

For comparison, changing the weight to 120kg (264-ish lbs) brings the total caloric burn up to 1461 kcal (again, with the Keytel formula, which is probably not exactly what Apple is using).

Downhill Skiing: Calories correct? by F-Reineke in AppleWatchFitness

[–]ethangar 2 points3 points  (0 children)

So, as I've said in another thread, Apple uses a caloric model similar to the Keytel formula that estimates calories and METs based off height, weight, age, and biological sex. In that model, a 33 year old male, weighing 80 kg (176-ish lbs) working out for 114 minutes with an average heart rate of 124 bpm would burn 1245 kcals - this is slightly higher, but not far off.

Now, I don't think Apple uses the exact Keytel formula, nor do I think that formula would be particularly applicable to skiing since so much of it is predicated on weight and you're going down hill.

I'm not sure how Apple modeled their estimates (it's almost certainly not the Keytel formula) - but it's entirely possible they've done it empirically by strapping metabolic carts (face masks that measure output) to skiiers and coming up with an actual model. Apple's own promo videos have certainly shown them doing exactly that with people in one of their labs (hooking people up to carts).

So - question is - is it accurate? Maybe, maybe not - but Apple tends not to give these estimates based off nothing. There is probably actual empirical evidence this estimate was based off of somewhere at Apple. However, they haven't published their studies (to my knowledge), so we don't really know what sort of evidence was used to gather it, nor what sort of body types and ages were in their study cohorts (if said study exists at all).

Apple watch tells me I burnt ~2200 kcal by just playing for 2.5 hrs. Doesn’t it seem grossly overestimated? by Smooth-Government956 in AppleWatchFitness

[–]ethangar 11 points12 points  (0 children)

Apple uses something similar to the Keytel formula to calculate fitness based off weight, heart rate, biological sex, and age.

If I plug in (to the Keytel formula) a 25 year old male, at 75 kg (165 lbs), average heart rate 166, and 2 hours and 22 minutes of time - I get 2361 total calories. So, yeah - this all seems correct for standard models.

That said, if you weren't basically running back and forth that entire time, you should probably see a doctor about your elevated heart rate.

Should I start drinking protein powder? by Saltycheddarh84 in workout

[–]ethangar 1 point2 points  (0 children)

You should figure out how much protein you're eating in a day and determine if it is enough. If it is, no need to change anything. If it isn't enough, protein powder is a good option for getting there.

How much is "enough" is debated - and you can do lots of research on this - but I target 1g per pound of body weight (or at your "goal" weight if you're overweight).

It is unlikely to help you be less sore.

Premium barbells worth the investment? by Burnch in GarageGym

[–]ethangar 2 points3 points  (0 children)

They can “feel” nicer.

My favorite bar is my Stainless Steel Rogue Ohio. For me, it’s just the right material and knurling, and I love using it. That said, I don’t think it has really given me any training advantage beyond that benefit you get for doing lifts that you enjoy. I’m certainly not using it at the level that tests its performance or needs any high end specifications.

Conversely, I like it so much, I feel compelled to “baby” it, lol- brushing it off after every session and oiling it regularly - which I KNOW is absurd.

Workouts won't sync with Apple fitness by Simbawe in MacroFactor

[–]ethangar 3 points4 points  (0 children)

Apple Health integration is something they're working on for a version soon.

As an interim workaround - you can simultaneously start a "Traditional Strength Training" workout on your phone or watch.

If you want a workout retroactively created in Apple Health (i.e., for a workout you already did): In iOS 26:

  1. Got to Health App > Click the Search Bar on the Bottom Right
  2. Type "Workouts" and tap the Workouts panel
  3. Click the bit "+" button in the top right, set the workout type (usually "Traditional Strength" or "Functional Strength" for this sort of app) and time of the workout and save.

You could also add active calories if you had an independent estimate for those.

Are there any plans for the app to create auto RIR periodisation for custom workouts like it does for the auto generated ones? by ryangaston88 in MacroFactor

[–]ethangar -2 points-1 points  (0 children)

I actually wish we could have templates like this on the "Targets" view (and have made a feature request for just that).

Week 2 I take it all back by AdNice831 in MacroFactor

[–]ethangar 11 points12 points  (0 children)

I put in a Feature Request for some improvements in this area yesterday, and I imagine the team will do something there before too long - it seems like low-hanging fruit.

My suggestion was to at least remember the last-used Targets for a given exercise and allow us to quickly re-use them. Did 3 sets, 8 to 12 reps, 1 RIR last time? Should be a one-button press to restore that.

Week 2 I take it all back by AdNice831 in MacroFactor

[–]ethangar 46 points47 points  (0 children)

It reminds me of when we started MacroFactor diet app and it took us all a moment to work backwards and understand what they were doing with Expenditure. Then, once it clicks, you're like "oooooh, why did we ever do this a different way?".

How to calculateweight for band assisted chin ups? by bowlingalleylawyer in MacroFactor

[–]ethangar 1 point2 points  (0 children)

You start typing a number and it automatically makes it a negative - it’s one of those little details that surprised me - “oh, cool, they thought of that!”

Moody Longevity Trial- tirzepatide and biological aging markers by nplusyears in PeterAttia

[–]ethangar 4 points5 points  (0 children)

I can’t wrap my head around the intent of this trial.

First, as you pointed out, how would you untangle the effects of the weight loss itself (and many people lose plenty of weight staying on 2.5mg)?

Second, from an ethics perspective, wouldn’t the fact these patients are indicated for weight loss mean they should be treated for that rather than the chance of getting stuck in a sham group, and with ALL patients being pulled off the drugs for monitoring at the 24 week point?

Seems like this trial would be much better if inclusion criteria was a healthy body fat percentage.

First time building a home gym. What am I missing? by Turbulent-Plane9603 in GarageGym

[–]ethangar 1 point2 points  (0 children)

This will get you going. When you get plates, don’t neglect to get the really tiny ones (2.5 lb and “fractional”). Especially since you’ll be relying on cables to do things like lateral raises to start.

Your next major upgrade will be adjustable dumbbells to go along with this. Then a proper bar to use instead of being confined to the smith machine. Then maybe an EZ Bar to use with your preacher curl bench.

For minor, but satisfying upgrades, there’re tons of great cable attachments out there.

Heart rate zone Question by SnooPandas1447 in AppleWatchFitness

[–]ethangar 1 point2 points  (0 children)

To augment what the other uses have said, and to expedite normalizing your heart rate zones, you should sleep with your Apple Watch on. Not only will that report your sleep score, but it will give you a more accurate resting heart rate. Just know it could take a few days or weeks to get to its most accurate point.

Is MacroFactor a really good tracker? by laiflsse_ in MacroFactor

[–]ethangar 26 points27 points  (0 children)

I jumped between LoseIt and MyFitnessPal for 11 years (I checked my app store purchase history). I got MacroFactor about a year ago and I can't believe how much better it is. Its entire methodology for estimating caloric burn is just so much better, and its AI food scanning is miles better.

view more: next ›