Confused about eating back workout calories

eringrace95_

like so for example I worked out today and burned 415 Cals and ate 1448. My TDEE is 2189 so like that's a decent deficit, do I eat back the exceraise Cals or leave it be? Also I heard you aren't supposed to eat under 1200 a day for women so if I count my exercise in that then I've only consumed like 1000 calories today so yeah I'm just really confused about it all.

Help!

jdleanna

Actually you seem to understand the basics. :-)

It's a good idea to eat back some of your exercise calories so that you're giving your body the fuel it needs to be active and not lose lean muscle. Some choose to eat back only 50%-75% of exercise calories, just in case the estimate of calorie burn is off.

eringrace95_

jdleanna wrote: »

Actually you seem to understand the basics. :-)

It's a good idea to eat back some of your exercise calories so that you're giving your body the fuel it needs to be active and not lose lean muscle. Some choose to eat back only 50%-75% of exercise calories, just in case the estimate of calorie burn is off.

Okay cool, I'm just afraid of going into "starvation mode" if I burn and don't eat much back

arditarose

There's no such thing as starvation mode, in this sense. If you're using the TDEE method, it includes exercise, you eat the same amount every day. If you're using MFP NEAT method, it does not-eat those calories back.

Christine_72

ESotrops wrote: »

jdleanna wrote: »

Actually you seem to understand the basics. :-)

It's a good idea to eat back some of your exercise calories so that you're giving your body the fuel it needs to be active and not lose lean muscle. Some choose to eat back only 50%-75% of exercise calories, just in case the estimate of calorie burn is off.

Okay cool, I'm just afraid of going into "starvation mode" if I burn and don't eat much back

@ESotrops here's an interesting article on "starvation mode "

http://www.aworkoutroutine.com/starvation-mode/

eringrace95_

arditarose wrote: »

There's no such thing as starvation mode, in this sense. If you're using the TDEE method, it includes exercise, you eat the same amount every day. If you're using MFP NEAT method, it does not-eat those calories back.

Awesome to know. Thank you! I use TDEE I usually eat like 500-800 under it so like even if I exercise like 400 since the TDEE accounts for exercise calorie burn then I have nothing to worry about right?

arditarose

ESotrops wrote: »

arditarose wrote: »

There's no such thing as starvation mode, in this sense. If you're using the TDEE method, it includes exercise, you eat the same amount every day. If you're using MFP NEAT method, it does not-eat those calories back.

Awesome to know. Thank you! I use TDEE I usually eat like 500-800 under it so like even if I exercise like 400 since the TDEE accounts for exercise calorie burn then I have nothing to worry about right?

Should be okay. As long as you are not too close to goal. Looks like you're set to lose about a pound per week. If you find yourself losing too fast and you are a bit uncomfortable/hungry, you can up your calories again.

eringrace95_

arditarose wrote: »

ESotrops wrote: »

arditarose wrote: »

There's no such thing as starvation mode, in this sense. If you're using the TDEE method, it includes exercise, you eat the same amount every day. If you're using MFP NEAT method, it does not-eat those calories back.

Awesome to know. Thank you! I use TDEE I usually eat like 500-800 under it so like even if I exercise like 400 since the TDEE accounts for exercise calorie burn then I have nothing to worry about right?

Should be okay. As long as you are not too close to goal. Looks like you're set to lose about a pound per week. If you find yourself losing too fast and you are a bit uncomfortable/hungry, you can up your calories again.

Yeah! Thanks for the advice my goal is around 1600-1650 and I burn an extra 300-500 calories 3-5 times a week