Do you eat your exercise calories ??

keen78
keen78 Posts: 2 Member
edited January 2017 in Getting Started
Im not sure if you should eat your exercise calories???
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Replies

  • rileysowner
    rileysowner Posts: 8,316 Member
    keen78 wrote: »
    Im not sure if you should eat your exercise calories???

    Further, can I recommend you read the stickied messages. They will answer a lot of your questions.
  • Commander_Keen
    Commander_Keen Posts: 1,179 Member
    edited January 2017
    I try not to, the bigger deficit, the bigger the weight loss

    And depending on how much you have to lose, the bigger the deficit, the more muscle mass you will lose. Your body can only oxidize so much fat in a day. The less total fat you have, the less percentage of that fat you can burn off. Once your body has burned off the amount of fat it can in a day, it takes the rest from other sources, meaning a bigger deficit is not always a better deficit as the goal is to lose fat not muscle and other lean mass.

    Can't you prevent that, by eating, drinking additional protein and lifting weights?
  • JeromeBarry1
    JeromeBarry1 Posts: 10,179 Member
    I don't eat the first 500 exercise calories. If I exercise more than that, I eat some of the calories above 500.
  • KatzeDerNacht22
    KatzeDerNacht22 Posts: 200 Member
    I am not sure of how well my calories are measured...so nope, if I was sure...then I'd eat, if hungry, about 100 calories or so O_o I guess
  • rileysowner
    rileysowner Posts: 8,316 Member
    edited January 2017
    I try not to, the bigger deficit, the bigger the weight loss

    And depending on how much you have to lose, the bigger the deficit, the more muscle mass you will lose. Your body can only oxidize so much fat in a day. The less total fat you have, the less percentage of that fat you can burn off. Once your body has burned off the amount of fat it can in a day, it takes the rest from other sources, meaning a bigger deficit is not always a better deficit as the goal is to lose fat not muscle and other lean mass.

    Can't you prevent that, by eating, drinking additional protein and lifting weights?

    That still doesn't change the reality that you can only burn so much fat in a day. Any deficit beyond that needs to be provided for somewhere, and there are only so many options if more calories are not eaten, and all of them are lean mass.

    The issue is that more often than not people will start out with a 2 pound per week goal. For someone 75 of more pounds overweight, that is quite appropriate, but often it is people with only 25 pounds to lose, and even that 2 pound per week deficit is too big. Then they don't eat even a portion of their exercise calories which they are supposed to, taking an already huge deficit and making it bigger. Then they think that eating protein and lifting weights will fix that. It won't the energy has come from somewhere.
  • jennypapage
    jennypapage Posts: 489 Member
    i don't,but if i go over my calories during the week,i don't worry about it because of the fact i don't eat my exercise calories back.it gives me flexibility with the logging.
  • amusedmonkey
    amusedmonkey Posts: 10,330 Member
    I eat every single one of them, but I'm obese and candle a certain margin of error, plus I have tweaked my exercise calories over the years. If I haven't, I think my eat back amount makes up about 70% or something of the original untweaked amount? Not sure.

    Don't get overwhelmed, just eat all or some or none of them back, whichever you wish to start with, then after a couple of months evaluate your average weekly weight loss and eat more/fewer of them back if you find you are losing faster/slower than the app predicts.
  • sijomial
    sijomial Posts: 19,809 Member
    I try not to, the bigger deficit, the bigger the weight loss

    And depending on how much you have to lose, the bigger the deficit, the more muscle mass you will lose. Your body can only oxidize so much fat in a day. The less total fat you have, the less percentage of that fat you can burn off. Once your body has burned off the amount of fat it can in a day, it takes the rest from other sources, meaning a bigger deficit is not always a better deficit as the goal is to lose fat not muscle and other lean mass.

    Can't you prevent that, by eating, drinking additional protein and lifting weights?

    That's only two of the three things that guard against muscle loss - the third being an excessive and prolonged deficit.
  • LivingtheLeanDream
    LivingtheLeanDream Posts: 13,342 Member
    I always ate around half of mine, I felt I needed them to stave of the hunger...
    It never hindered my weight loss.
  • mikeshealth2016
    mikeshealth2016 Posts: 17 Member
    I try not to, the bigger deficit, the bigger the weight loss

    Yeah that may be true but also if you cut your calories by too much for day you're going to start losing muscle not just fat then you end up being skinny fat
  • LeeseySparkles
    LeeseySparkles Posts: 10 Member
    Nope.. I don't even log my exercise on here. I noticed the amount of calories MFP awards for basic exercises are very exaggerated. I figure the calories I burn from exercising cover anything I miss log or inaccurately log on here. :)
  • kshama2001
    kshama2001 Posts: 28,052 Member
    MFP uses the NEAT method, and as such the system is designed for exercise calories to be eaten back. However, many consider the burns given by MFP to be inflated and only eat a percentage, such as 50%, back.

    My FitBit One is far less generous with calories than the MFP database and I comfortably eat 100% of the calories I earn from it back.

    http://community.myfitnesspal.com/en/discussion/818082/exercise-calories-again-wtf/p1
  • ritzvin
    ritzvin Posts: 2,860 Member
    Hell yes! (most of them anyway). At 4'10", 135 lb, desk job, my 0.5lb/wk loss estimate is 1240 net calories - no way in hell am I not going to be ravenously hungry after a workout. (My calorie burn estimates come from Garmin using a heart rate monitor, so likely fairly accurate).
  • lynn_glenmont
    lynn_glenmont Posts: 10,089 Member
    sijomial wrote: »
    I try not to, the bigger deficit, the bigger the weight loss

    And depending on how much you have to lose, the bigger the deficit, the more muscle mass you will lose. Your body can only oxidize so much fat in a day. The less total fat you have, the less percentage of that fat you can burn off. Once your body has burned off the amount of fat it can in a day, it takes the rest from other sources, meaning a bigger deficit is not always a better deficit as the goal is to lose fat not muscle and other lean mass.

    Can't you prevent that, by eating, drinking additional protein and lifting weights?

    That's only two of the three things that guard against muscle loss - the third being NOT HAVING an excessive and prolonged deficit.

    FIFY
  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    edited January 2017
    I try not to, the bigger deficit, the bigger the weight loss

    And depending on how much you have to lose, the bigger the deficit, the more muscle mass you will lose. Your body can only oxidize so much fat in a day. The less total fat you have, the less percentage of that fat you can burn off. Once your body has burned off the amount of fat it can in a day, it takes the rest from other sources, meaning a bigger deficit is not always a better deficit as the goal is to lose fat not muscle and other lean mass.

    Can't you prevent that, by eating, drinking additional protein and lifting weights?

    My target with MFP to lose a Lb is 1900 calories...during cycling season I can routinely burn 1,000 - 1,500 calories on a training ride which would leave me at 400-900 net calories...I don't think protein and lifting are going to do much in that scenario.

    Even when I'm not training, I routinely burn 600 calories per day with exercise...so I'd be netting 1,300 calories...sorry...I'm not a little old lady. Beyond that, I have about 10 - 15 Lbs to lose that I put on while injured so a bigger deficit would pretty mush ensure I'm losing muscle mass as I don't have the body fat to mobilize for that kind of deficit.

    Also, fueling your training is important to performance as well as recovery and improved fitness.
  • Mick_Jaguar
    Mick_Jaguar Posts: 21 Member
    I try not to.
  • DavidRocketts
    DavidRocketts Posts: 80 Member
    Measuring exercise and food calories is approximate. If hungry I'll eat 25% earned by exercise...
  • NorthCascades
    NorthCascades Posts: 10,968 Member
    keen78 wrote: »
    Im not sure if you should eat your exercise calories???

    If you want to wind up skinny fat (no longer overweight, but with very little muscle) then don't eat them back.
  • kgirlhart
    kgirlhart Posts: 5,142 Member
    Mfp is designed for you to eat your exercise calories. If you used a TDEE calculator to get your calorie goal then do not eat the exercise calories. But if you are using mfp's goal then you should be eating at least a portion of the exercise calories. If you start out eating 50% of them then in about 4 weeks you can reevaluate. If you are losing faster than your goal then you should eat back more, if you are losing slower than your goal then eat back less.
  • TABSterling
    TABSterling Posts: 1 Member
    Yes! I eat my exercise calories. Well, sort of...

    I use a fitness tracker (w/chest strap heart rate monitor) for my calorie burn. I find to be extremely accurate. I use my calorie burn to gauge how hard I'm working (compared to my average burn) and supplement extra calories based on the type of my workout. On heavy/intense weight lifting days, I use exercise calories to add lean protein. On days I run, I use calories for nutrient-dense carbohydrates. I agree with others that I still try to end the day with an overall calorie deficit but you need to put back what you take out, so I allow some extra calories, eaten responsibly, on workout days!

    I TRY not to use exercise calories as an opportunity to eat more cookies but I will say the holiday season was difficult. Every day is a new day. Happy to get back on track!