CI<CO

bwhitty67

Just trying to understand this...

Sorry a real n00b here but are you saying:

If I eat 1200 calories/ day and burn 400 from exercising that is a CI<CO moment? Is a person supposed to eat that back or they'd be fine with a total of 800 calories for the day?

Ready2Rock206

800 calories is no where near enough to get the nutrition your body requires. You should net a minimum of 1200.

bwhitty67

Ready2Rock206 wrote: »

800 calories is no where near enough to get the nutrition your body requires. You should net a minimum of 1200.

Just to be clear then, eating 1500 burning 300 would be more beneficial... Thanks in advance

middlehaitch

If you are using MFP's NEAT (none exercise activity thermogenesis) eat your 1200 and a portion of your 400. Exercise burns are imprecise so start with 50-75%, monitor, and adjust up or down after 4-6 weeks.
That is how MFP is set up to work.

If you are using an off site TDEE calculator your exercise calories are included.

Cheers, h.

malibu927

You can eat 1200 calories and not exercise and you'll still be in a deficit. But yes, ideally you would eat back all of your exercise calories to fuel your body.

rankinsect

bwhitty67 wrote: »

Just trying to understand this...

Sorry a real n00b here but are you saying:

If I eat 1200 calories/ day and burn 400 from exercising that is a CI<CO moment? Is a person supposed to eat that back or they'd be fine with a total of 800 calories for the day?

When people say "CICO" they mean this:

"To lose weight, the total amount of calories you consume (CI) must be less than the total amount of calories burned or excreted (CO)".

Your CO is not 400 - your CO is 400 (from exercise) PLUS the amount of calories needed to keep you alive (your BMR) PLUS the calories you burn doing all of your non-exercise related things like walking and moving around (NEAT).

In MFP's case, it tries to calculate your BMR + NEAT for you, subtract out some calories to put you at a deficit, and give that to you as a goal. It assumes you do 0 exercise - if you do exercise, you should also eat those calories back. Many people eat a smaller percentage back because they distrust the accuracy of calorie burn estimates.

So if your MFP goal is 1200 and you burn 400 completely accurate calories from exercise, you should eat 1600 calories that day.

bwhitty67

rankinsect wrote: »

bwhitty67 wrote: »

Just trying to understand this...

Sorry a real n00b here but are you saying:

If I eat 1200 calories/ day and burn 400 from exercising that is a CI<CO moment? Is a person supposed to eat that back or they'd be fine with a total of 800 calories for the day?

When people say "CICO" they mean this:

"To lose weight, the total amount of calories you consume (CI) must be less than the total amount of calories burned or excreted (CO)".

Your CO is not 400 - your CO is 400 (from exercise) PLUS the amount of calories needed to keep you alive (your BMR) PLUS the calories you burn doing all of your non-exercise related things like walking and moving around (NEAT).

In MFP's case, it tries to calculate your BMR + NEAT for you, subtract out some calories to put you at a deficit, and give that to you as a goal. It assumes you do 0 exercise - if you do exercise, you should also eat those calories back. Many people eat a smaller percentage back because they distrust the accuracy of calorie burn estimates.

So if your MFP goal is 1200 and you burn 400 completely accurate calories from exercise, you should eat 1600 calories that day.

Thanks!