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Do you eat any of your exercise calories back on a 1200 diet?
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jacki865
Posts: 122 Member
I am 5'2 currently 220 lbs and on a 1200 calorie diet with my activity set at sedentary. I do cardio usually for 30-1 hour about 5 times a week. The cardio I mostly do is elliptical, Zumba, AMT trainer, incline walking and a weekly ~5 mile hike.
All of which usually gives me about a 600 calorie burn per hour readout on machine or a 900 calorie burn on MFP. So I usually input it as only burning 300-400 calories per hour on MFP. I used to eat back some of these calories and about 15lbs melted off during the first month. Now Im stuck where the scale isn't moving much at all. Could it be me eating my exercise calories back? Im on a 1200 calorie diet already and I don't want to feel starved.
All of which usually gives me about a 600 calorie burn per hour readout on machine or a 900 calorie burn on MFP. So I usually input it as only burning 300-400 calories per hour on MFP. I used to eat back some of these calories and about 15lbs melted off during the first month. Now Im stuck where the scale isn't moving much at all. Could it be me eating my exercise calories back? Im on a 1200 calorie diet already and I don't want to feel starved.
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Replies
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When MFP gives you your calorie goal, it assumes that you will eat back your exercise calories. Most people eat back half as MFP can overestimate the calorie burns.
What do you consider "not losing much at all"? And how long has it been?0 -
Somewhere between 30-50% depending the intensity of the workout and how hungry it leaves me. I'm 5'2 started at 220 I'm now 161lbs0
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its been 2 weeks and I can't get the scale to go below 220. It seems to be fluctuating between 220 and 222. Im not doing anything different than I had in January when 15 lbs and 1 inch seemed to come off easily0
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its been 2 weeks and I can't get the scale to go below 220. It seems to be fluctuating between 220 and 222. Im not doing anything different than I had in January when 15 lbs and 1 inch seemed to come off easily
It's not unusual to stall for a couple of weeks. Even if you are doing everything perfectly, some weeks you will lose alot, some you will lose a little, and some you won't lose at all. Plus there are other things going on in your body that can change scale weight like water weight fluctuations due to your cycle, your sodium intake, your exercise, there can be digestion issues where food could be moving through you a little faster or a little slower, etc.
Having said that, if you aren't using one, you should consider getting a food scale and making sure your portions are correct. Also double check the entries you are using it the database, as many are entered incorrectly by other users. I only say that because 1200 cals is the bare minimum and you should be able to eat more than that. I was SURE I was eating @ 1500 cals per day until I got a food scale and realized I was actually eating several hundred more than I thought.
Regardless, like I said, stalling for two weeks is normal. Best of luck :drinker:0 -
Don't forget that when you start working out, you begin building muscle and muscle weighs more than fat. The good thing is that muscle begins burning the fat eventually. Maybe give it a week or two more and see if the scale moves. If not, then start either ramping up your exercise or don't eat back all those calories. I'm struggling with the same issue now so this is my plan too.0
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Don't forget that when you start working out, you begin building muscle and muscle weighs more than fat. The good thing is that muscle begins burning the fat eventually. Maybe give it a week or two more and see if the scale moves. If not, then start either ramping up your exercise or don't eat back all those calories. I'm struggling with the same issue now so this is my plan too.
I know that is mentioned alot, but honestly, no female is building enough muscle in two weeks to affect scale weight. Especially not when only eating 1200 cals. It is really difficult for women to build significant muscle mass, maybe 1/2lb or so per month.0 -
If your numbers are accurate, you are eating 1200 calories and burning at least 300, up to 900. This lead you a net of 300 to 900 calories if you do not eat them back. This is unhealthy.
1) Its only been two weeks, give it time.
2) As you are are already using the lower estimate of you calories burn, you intake estimate is probably off.
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Don't forget that when you start working out, you begin building muscle and muscle weighs more than fat. The good thing is that muscle begins burning the fat eventually. Maybe give it a week or two more and see if the scale moves. If not, then start either ramping up your exercise or don't eat back all those calories. I'm struggling with the same issue now so this is my plan too.
I know that is mentioned alot, but honestly, no female is building enough muscle in two weeks to affect scale weight. Especially not when only eating 1200 cals. It is really difficult for women to build significant muscle mass, maybe 1/2lb or so per month.
To add to this (which I agree with) -- what does often happen when someone first starts working out or ups the intensity is some water retention.0
This discussion has been closed.
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