Eating back calories when already at a deficit

cedder1

So I manually figured my BMR and TDEE calories. My BMR is 1338 calories, my TDEE based on my activity is around 1900. I have my calories set for the day at 1338...so should I eat my exercise calories back since I am already at a deficit? Just curious. I am trying to lose about 7 -10 pounds and have been playing around with my macros....

daniip_la

If you're eating the calories MFP gives you, then eat back at least part of your exercise calories. If you're eating TDEE calories, don't.

malibu927

In your scenario, no. I would advise, however, that you up your calories to about 10% off of your TDEE. With so little to lose, a large deficit like this may cause you to lose more muscle than intended.

NorthCascades

cedder1 wrote: »

so should I eat my exercise calories back since I am already at a deficit?

If you're already at a deficit before you exercise, that means you're at a much larger deficit after. Maybe too big? Depends how much you struggle with hunger, lack of energy, etc. If you stay at a big enough calorie deficit long enough it will harm you.

malibu927

NorthCascades wrote: »

cedder1 wrote: »

so should I eat my exercise calories back since I am already at a deficit?

If you're already at a deficit before you exercise, that means you're at a much larger deficit after. Maybe too big? Depends how much you struggle with hunger, lack of energy, etc. If you stay at a big enough calorie deficit long enough it will harm you.

TDEE includes exercise, though, unlike MFP's goals

MKEgal

Neither my dietician nor my weight-loss doc (endocrinologist specializing in weight issues)
had ever heard of "eating back" exercise calories.
Don't do it.
Treat exercise as a bonus toward losing weight.

You can't be sure that the machine at the gym (or MFP, for that matter) accurately calculates your calorie burn,
and you can't be sure that you've accurately measured everything you're eating.
For most people, most of the time, the error in food measurement is more or less offset by the error in exercise measurement.

Francl27

If you're using the TDEE method, don't eat back exercise calories. I'd say though, if your TDEE is 1900, a 500 deficit is probably too large... I'd eat 1500 minimum.

daniip_la

MKEgal wrote: »

Neither my dietician nor my weight-loss doc (endocrinologist specializing in weight issues)
had ever heard of "eating back" exercise calories.
Don't do it.
Treat exercise as a bonus toward losing weight.

You can't be sure that the machine at the gym (or MFP, for that matter) accurately calculates your calorie burn,
and you can't be sure that you've accurately measured everything you're eating.
For most people, most of the time, the error in food measurement is more or less offset by the error in exercise measurement.

Do they know how MFP works? It's made for exercise calories to be eaten back.

And, if a person can operate a food scale, there shouldn't be errors in food measurement. Which means they definitely should eat back exercise calories.

Trish1c

If you are hungry, eat the exercise calories back. If you are not there is no need to consume calories. The key to weight loss is not to consume more then your TDEE but you need about a 500 calorie per day deficit to lose 1 pound per week

rileysowner

MKEgal wrote: »

Neither my dietician nor my weight-loss doc (endocrinologist specializing in weight issues)
had ever heard of "eating back" exercise calories.
Don't do it.
Treat exercise as a bonus toward losing weight.

You can't be sure that the machine at the gym (or MFP, for that matter) accurately calculates your calorie burn,
and you can't be sure that you've accurately measured everything you're eating.
For most people, most of the time, the error in food measurement is more or less offset by the error in exercise measurement.

That is because Myfitnesspal is pretty much the only place that calculates goal calories off of NEAT rather than TDEE. That means exercise increases ones deficit from moderate to large quite easily. I think both your dietician and your endocrinologist need to be familiar which how MFP works for their advice to be accurate.

To the original poster, if you are using TDEE to calculate your deficit from, it is supposed to include intended exercise. If that was included, no, you don't eat back exercise calories since they are already included in your daily goal. I agree with an earlier poster who suggested a less aggressive deficit though, assuming you are measuring your portions carefully.

cedder1

I am not eating TDEE calories. So my TDEE is 1800, I set my calories at 1,300 and only look at that number. I also do not eat any of the exercise calories back, so some days I could burn an additional 700 which makes my deficit 1,200 for that day and I try and eat around 1,300

Gena575

TDEE already includes exercise if calculated properly. In that case, no you would not eat back exercise calories. If MFP set you at 1300 for a 1lb a week loss then 1800 is your NEAT which excludes exercise. In that case you would eat back at least a % of your exercise calories.