Eating back exercise calories and macros

6502programmer

I use a Fitbit Charge HR to monitor activity, have negative calories enabled, and am set to sedentary. BMR is around 1850, and active calories varies between 200 on weekends when I'm lazy and 2000 on weekdays when I'm walking to the bus, getting an extra couple of miles of walking in, etc. Weekend average is around 400 (2250 total) and weekday average is around 1150 (3000 total). This is before my planned 500 deficit is taken away.

Long story short, I vary between 1750 and 2750 calories available to eat. I have macros set to 40/30/30, but that gives me a protein goal somewhere around 140g when eating the base 1850 calories. When I get a ton of exercise calories though, my protein target approaches ridiculous levels, like the 240g it's at right now.

I trust the burn estimates and they work well for my loss rate, but I'm curious about how to handle macros for those exercise calories. Should I keep them at the 40/30/30 ratio, and truly try to eat a half pound of protein--if I tried to eat my day's goal of 250g protein based on calorie target and macros? How does everyone else handle the macros for the exercise calories they eat back?

RodaRose

The 40/30/30 ratio is a guide and does not get met everyday. It is logical that on big exercise days, you would eat more protein.

AJ_G

RodaRose wrote: »

The 40/30/30 ratio is a guide and does not get met everyday. It is logical that on big exercise days, you would eat more protein.

Protein needs to not change on exercise days and rest days. Rest days are when your muscles rebuild and repair themselves.