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Calorie goals and exercise

gymrat04mf
gymrat04mf Posts: 51 Member
edited November 2024 in Food and Nutrition
I'm a little confused. Various online calculators have told me my maintenance calorie intake is about 2000 with my active lifestyle of going to the gym 5 days a week. So since I'm trying to put on muscle mass, I'm trying to eat about 2300 calories every day (300 cal surplus). But I recently got a Vivosmart fitness band that tracks the calories I burn during my workouts, and since it's linked to mfp it adds the calories I burn to the number of calories I can still eat in the day. I usually burn around 600 calories when I work out though, but eating 2900 calories sounds like way too much. What's going on here -- what do I need to change about my calorie goal on here so this will be accurate and give me a small surplus everyday?

Replies

  • bellesb169
    bellesb169 Posts: 41 Member
    I have no idea how to answer your question. LOL I just wanted to say you look FABULOUS in your profile picture. Hard work definitely pays off!!
  • gymrat04mf
    gymrat04mf Posts: 51 Member
    bellesb169 wrote: »
    I have no idea how to answer your question. LOL I just wanted to say you look FABULOUS in your profile picture. Hard work definitely pays off!!

    Haha well thank you!
  • Talan79
    Talan79 Posts: 782 Member
    Try plugging numbers into iifym. I have a jawbone, I'm not sure how the Vivosmart calculates.
    600 is a high burn, what are you doing? I need to do that...I've been working on a recomp which is slow.
    2,900 seems a bit much. To put on muscle, you need about 250 calories over maintenance a day.
    That will give you a 2 lbs gain a month. But with that gain, some of it will be fat. Usually 50:50 ratio.
  • slaite1
    slaite1 Posts: 1,307 Member
    Most online calculators use TDEE, which includes your exercise. When Mfp "adds back" the calories burned from exercise-it is assuming your activity level is based on the MFP way-which does not include exercise.

    Basically-choose one or the other. Eat to your calculated maintenance of 2000 + 300 calories for a slight surplus. OR use MFP's calorie goal for gaining 0.5lb/week (which does not include exercise), and eat back your exercise calories.

    Personally-I would go with TDEE + 300 like you're doing, and don't eat the extra calories. Give it a few weeks and reassess. You are regularly active so it should be easier with this method. Also-glad to see you decided on a slight surplus-I think you'll be pleased with the results.
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