Eating back calories from exercise

klairy1989

Since I calculated my macros, with the IIFYM tool, and set it to calorie deficit, do I need to not eat back calories from my workouts?

I am confused!

I burn about 400kcal when hitting the gym (according to my polar).

klairy1989

And also, do I have to hit my grams every day or just stay below them???

wtw0n

1. When you follow TDEE method you don't eat back your exercise calories.
2. Heart rate monitor is useless when you lift. Hrm is meant for steady state cardio.

klairy1989

Didn't know that, thank you!
what about my macros? is it ok to stay below them or do I have to hit them everyday|?

IsaackGMOON

klairy1989 wrote: »

Didn't know that, thank you!
what about my macros? is it ok to stay below them or do I have to hit them everyday|?

Well hitting your macro's means you are hitting your calorie goals (unless you don't hit your actual designated macro's).

Doesn't really matter if you hit them precisely.

klairy1989

For example today, I went over 30grams carbs, under fat and under protein. But I was withing my calorie limit. Is it ok? Or do I need to eat less carbs tomorrow to make it up?

Thank u

IsaackGMOON wrote: »

klairy1989 wrote: »

Didn't know that, thank you!
what about my macros? is it ok to stay below them or do I have to hit them everyday|?

Well hitting your macro's means you are hitting your calorie goals (unless you don't hit your actual designated macro's).

Doesn't really matter if you hit them precisely.

IsaackGMOON

klairy1989 wrote: »

For example today, I went over 30grams carbs, under fat and under protein. But I was withing my calorie limit. Is it ok? Or do I need to eat less carbs tomorrow to make it up?

Thank u

IsaackGMOON wrote: »

klairy1989 wrote: »

Didn't know that, thank you!
what about my macros? is it ok to stay below them or do I have to hit them everyday|?

Well hitting your macro's means you are hitting your calorie goals (unless you don't hit your actual designated macro's).

Doesn't really matter if you hit them precisely.

It's absolutely fine.

klairy1989

thank you very much for your answer!

klairy1989

Also, if I don't eat back calories but do eat back macros, isn't the same?
When I log a workout, I find that my macros are increased (I have more to eat)!

I amconfused

dieselbyte

klairy1989 wrote: »

Also, if I don't eat back calories but do eat back macros, isn't the same?
When I log a workout, I find that my macros are increased (I have more to eat)!

I amconfused

Don't log your workouts. TDEE is estimating caloric burn from exercise. MFP doesn't.

Liftng4Lis

TDEE is already including your workouts. I think of my protein and carbs as minimums, where fats I try to stay around.

klairy1989

Oh gosh, thank you, you are right! I am new here and I never thought of that.. So I just eat according to TDEE.

Some weeks I may workout 4 times, some 5, do I have to calculate every week differently?

klairy1989

Liftng4Lis wrote: »

TDEE is already including your workouts. I think of my protein and carbs as minimums, where fats I try to stay around.

ch0d0b0y

I had this same question just today. Glad I found this post.
But I do have a question.
I am doing the TDEE method and 3-4 days a week that's fine (Mon, Wed, Fri in the gym, Sat 2-3 mile run) but cycling season is here and I will be riding to work Tues and Thurs. It's 20 miles each way and with my current weight (215) I burn 800-1000 cals on the way in and 1200-1400 on the way home (home is more climbing). Shouldn't I be eating at least some extra cal's? Rode today and had an extra shake pre ride AM and seemed fine with usual afternoon snack post PM. So I guess go with how I feel? I'm used to fueling up for ride and recovery shakes.

So I guess my question if I do eat the extra cal's how do I treat them in MFP?

Thoughts.....

TimothyFish

Take all the calories you burn for a week and divide by 7. That is your average TDEE. Eat less than that every day and you'll lose weight.