Exercise Calories

alc649
alc649 Posts: 467 Member
in Health and Weight Loss
I'm sure this question has been asked a thousand times on here. But I've got to ask. SO I recently changed my activity level from lightly active to sedentary, because honestly, I sit at the computer most of the day for my job. I've lost 21 pounds already but still have a long way to go. I started at 283.4, Today I'm at 260.6. I'm 5'6 1/2" tall. I mainly do walking for exercise 30 mins to 1 hour a day. With my activity level set to sedentary, at my weight and everything it's sets my calories to 1650, to lose 1.5 lbs a week. So my question is, Should I eat my exercise calories back to get to that 1650? Because I will still be at a deficit. My TDEE is 2300. Or would you recommend eating only some of them back? (I track my walks with mapmyfitness, not a heart rate monitor/activity tracker, so there's a good chance the app is overestimating my burn, I"m sure) Ok guys thanks :)

Replies

  • SusanMFindlay
    SusanMFindlay Posts: 1,804 Member
    With a weightloss goal as aggressive as 1.5 pounds/week, you should definitely be eating back at least some of your exercise calories. Ideally, you would eat back everything you burn, but since this site overestimates some of the burns, you could start by eating back 75% of your exercise calories and adjust that amount based on observing your rate of weightloss. It sounds like you're mostly walking, and that's one of the better studied forms of exercise; that's why I recommend starting at 75% rather than 50% (which people often recommend for less studied forms of exercise).
  • Spliner1969
    Spliner1969 Posts: 3,233 Member
    Yes, eat a good portion of them back. You'll have to decide on how much. Some say start at 50%, but being heavier, I'd say start higher like @SusanMFindlay suggests. See where that gets you. Don't freak out if you have not been eating that much daily and you see a uptick on weight for a few days, it could just be water weight. After a couple of weeks if things are stalling out or you're not seeing the loss you want, adjust down the percentage of the exercise calories you allow yourself to eat back.
  • mdavis440
    mdavis440 Posts: 35 Member
    I don't eat my exercise calories but that's just me. It is nice to know they are there just in case I have to have that cupcake or piece of chocolate.
  • SusanMFindlay
    SusanMFindlay Posts: 1,804 Member
    mdavis440 wrote: »
    I don't eat my exercise calories but that's just me. It is nice to know they are there just in case I have to have that cupcake or piece of chocolate.

    That works out fine if you have a smaller deficit (and/or are actually eating them back with their occasional treats). People who are running larger deficits need to be a little more careful not to undereat if they have a lot of exercise calories.
  • NorthCascades
    NorthCascades Posts: 10,968 Member
    alc649 wrote: »
    (I track my walks with mapmyfitness, not a heart rate monitor/activity tracker, so there's a good chance the app is overestimating my burn, I"m sure) Ok guys thanks :)

    I really doubt a heart rate monitor will get you any closer to the truth than a rule of thumb type formula based on your weight and the distance/elevation you walked.
  • alc649
    alc649 Posts: 467 Member
    Ok thanks guys :)

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