Burned Calories

devils44

My allotted calorie intake per MFP is 1,620 calories; however, on days I work out, I burn on average 800+ calories. I try to maintain the 1,620 calorie allotment; however, sometime I will eat at most 200 - 300 calories back. Should I eat more or less to aid in weight loss??

ladynocturne

Depends, do you feel that 800 calories are accurate? Do you wear a HRM? The way this website is built is so that you eat up to your calorie goal + any exercise so that you maintain a safe caloric deficit.

Most people choose to eat between 50%-80% of their workout calories to take into account over estimation from MFP. I eat 80% back and it makes it so I don't lose as much lean muscle mass while I'm losing fat.

AJ_G

I can't speak to eating back exercise calories, I don't follow MFP's net calorie system, so somebody else will have to help you on that one. Good luck

devils44

I actually think it under estimates my calories burned. My typically work out routine is 4 days a week (Mon, Tues, Thurs, Fri) and consists of about

1. 30 - 40 mins of interval running on treadmill;
2. 10 - 20 mins on the elliptical;
3. 40 - 60 mins of weight training (high intensity, I work abdominals between sets); and
4. 10 mins on the bike (ends my work out)

MFP only tracks the calories burned per my cardio exercises.

TeaBea

My allotted calorie intake per MFP is 1,620 calories; however, on days I work out, I burn on average 800+ calories. I try to maintain the 1,620 calorie allotment; however, sometime I will eat at most 200 - 300 calories back. Should I eat more or less to aid in weight loss??

MFP gives you a calorie deficit BEFORE exercise. When you exercise - you increase the deficit. When the calorie deficit is too large - you are more likely to lose MUSCLE along with fat.

Healthy weight loss is not fast weight loss - healthy weight loss is a moderate pace that allows you to shed fat and keep muscle. This is why MFP has you eat exercise calories back.

**Just be careful with exercise calories ..... they are estimates.

devils44

Thanks,

As an FYI, when I started my life change back in October 2012 I was 308 lbs and now I am down to about 245 lbs (I joined MFP when I was approx. 265 lbs back in Jun 2013). My goal is to get down to between 210 lbs.

DemoraFairy

MFP only tracks the calories burned per my cardio exercises.

I believe for that you're meant to add 'strength training' under cardio & the length of time to record the calories, then specify exactly what you did in the strength training section.

devils44

Thanks for that tip.

KathryneJY

I actually think it under estimates my calories burned. My typically work out routine is 4 days a week (Mon, Tues, Thurs, Fri) and consists of about

1. 30 - 40 mins of interval running on treadmill;
2. 10 - 20 mins on the elliptical;
3. 40 - 60 mins of weight training (high intensity, I work abdominals between sets); and
4. 10 mins on the bike (ends my work out)

MFP only tracks the calories burned per my cardio exercises.

800 might be close, but I don't know your weight. Plus I am a woman, but here's what my burns are on those activities based on my profile and weight. I use a HRM. Now, as a guy you probably burn at a higher rate and it all depends on your intensity, but the cardio I do is at about 80% of max heart rate. Your routine is very similar to mine.

1. about 200 cals
2. about 50 cals
3. about 260 cals
4. About 40 cals

So I guess what I am saying is it is possible you are overestimating by a couple hundred calories a workout, which will average out to about 1000 calories less per week. Plus, if you are eating that back, you have now an extra 2000 calories per week (not burned plus eaten) which can have an effect on your loss rate. I was really surprised at the difference between what MFP says and what my HRM was telling me. I'd recommend you invest in one if you are concerned that you aren't losing as fast as you think you should. It could simply be a numbers issue. If it isn't, then yes, it might be you need more fuel.

Another thing you might want to consider is taking a week off the workouts and see what happens. I had a forced week off this last week and dropped 3.5 lbs. I was still eating my calories (I have a bad cold) but I think the break created a "whoosh" I might start working in a rest week every six weeks or so to test my theory.