Question: counting calories & exercise

Bossamee

Hello, I've been puzzling over this for ages & finally thought I'd seek out an answer! Let's say my calorie goal is 1200. I intake 1200 calories during the day & then do my exercise at night which then adds on calories to eat. I often don't reach my calorie goal because I don't want to eat 400 calories right before bed. I'm usually not hungry anyway. I'm not losing more than 1-2 pounds a week. So should I really try to increase my intake to account for the exercise?

KrisiAnnH

Exercise calories are often overestimated if you're using a database (mfp) or a machines readings, so a lot of people chose to eat back 25-75% of their exercise calories. Staying below your estimated calorie burn means that you won't accidentally go over your calorie goal due to inaccuracies.

You should definitely consider eating back at least part of your exercise calories though, if you're eating 1200 and then burning 400 you're only netting 800 calories overall, which puts you below the 'safe' recommended daily calorie intake of 1200. Also, if you're not reaching your net calorie goal chances are you may not be fueling your workouts properly,

Not wanting to eat 400 calories right before bed makes sense, but could you add those calories you missed the day before into the next day? I find it easier to work to a weekly goal so that I can play around with calories a bit also another idea may be to have a preworkout snack.

Bossamee

Thanks! I like the idea of a pre workout snack, or just slightly increasing what I eat thru the day. Probably be good motivation when I'm tired & don't feel like exercising!

heybales

If it was a good workout, which if it isn't then why waste time on it (besides merely trying to get more calorie burn) - then body likely can use the extra calories the next day anyway as the body keeps repairing from a good workout.

So if willing to miss upwards of 400 on one day - be willing to go upwards of 400 over the next day.
Then you'll find that after a few days doing that, you are actually right where you want to be.

If dinner follows the workout, then indeed that pre-workout snack of 200-300 calories can help make it a better workout. And you don't eat it unless you totally know the workout is being done.