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MyFitnessPal Community

Exercise calories - do I eat these? A video explanation.

SideSteel

Here's a brief and simple explanation.

This video was approved by the mod team before posting, and this is a non-monetized channel. I only mention for TOU/disclosure purposes. @psuLemon

https://youtu.be/67USKg3w_E4?si=iVNrayq-I7iz3yBi

Replies

psuLemon

Thanks @SideSteel for another solid video. And the mods/admins appreciate you working with us prior to spamming posting your video.

SideSteel

Lmao

Tacklewasher

Where do I send the $ for the video?

J/K.

As a comment on the MFP calorie burn, went snowshoeing last Sunday for ~2 1/4 hours. MFP gives me 2,196 calories for 135 minutes of snow shoeing. My Garmin watch gave me 1,070. Worst difference I've seen so far.

ETA: I ate most of the 1,050 back. Needed a Starbucks hot chocolate on the way home which made a big dent in the number.

CafeRacer808

I feel like every video you post should be a sticky.

jkwolly

CafeRacer808 wrote: »

I feel like every video you post should be a sticky.

Agreed!

SideSteel

Thanks

cwolfman13

Wish work didn't block the video...

Bmeyer13

New to this app, your video was very helpful. Thanks!

ibemtb

Thank You! That explains it pretty well. THANK YOU FOR THIS APP BY THE WAY!!!!

Tania_181

Help, I'm still a little confused after watching the video. When I calculated my calorie requirements I used the Harris-Benedict equation and multiplied it by my activity level (for light exercise) before than minusing 500 for weight loss. Given that I multplied my BMR by my activity level do I need to eat back my exercise calories??

Annie_01

I would say no if you have accounted for them in your calorie goal already.

Hopefully SideSteel will check in here and give you more information. I have never figured my calories that way so I don't know much about it. Have you used a TDEE calculator to figure it? This is the one that I have used. You might try it and see if your figures are close. Your TDEE would already include exercise.

http://scoobysworkshop.com/accurate-calorie-calculator/

cwolfman13

Tania_181 wrote: »

Help, I'm still a little confused after watching the video. When I calculated my calorie requirements I used the Harris-Benedict equation and multiplied it by my activity level (for light exercise) before than minusing 500 for weight loss. Given that I multplied my BMR by my activity level do I need to eat back my exercise calories??

No, if you've accounted for them in your activity then you would be double dipping. You eat back exercise calories with the MFP methodology because they aren't accounted for in activity level

snickerscharlie

Beautifully explained, Patrick.

Tania_181

Annie_01 wrote: »

I would say no if you have accounted for them in your calorie goal already.

Hopefully SideSteel will check in here and give you more information. I have never figured my calories that way so I don't know much about it. Have you used a TDEE calculator to figure it? This is the one that I have used. You might try it and see if your figures are close. Your TDEE would already include exercise.

http://scoobysworkshop.com/accurate-calorie-calculator/

Thanks, the calculator gave me numbers very close to the ones I'm using so it looks like no I definitely should not be eating back the calories burnt.

Annie_01

The calculator that MFP uses does not include any allowance for exercise. They assume that you will eat back at least part of what you burn through exercise on top of your calorie allowance based on the amount that you want to lose. If your activity and exercise is consistent throughout the week the way that you have figured it or the TDEE is a better option.

Mine isn't...I have 4 days that I am active and 3 days that my exercise is resistance training and since that doesn't burn many calories I have gone back to using MFP's calculation and just adding my exercise back in (about half of what the calculators tell me that I have burned).

Glad that we could help you figure it out!

leanjogreen18

Thank you!

olyamhc

This video was very helpful and right on time, thank you! Just yesterday I did 30min on Elliptical and while logging my dinner, I noticed that my overall calories for the day were 1500 (as opposed to 1200). I thought that I made a mistake somewhere

BlueHorse8

Awesome video. I hardly ever use my additional calories, maybe 1 or 2 days. Didn't realize I should use the extra. With a 2110 kcalorie intake, I am averaging about 1700-1800 a day. In my first 3 weeks I am down 6.2 pounds and feel great and I have had compliments on the loss of overall body fat loss. I guess I would need the extra calories on my strength training days. Always good to know I have a cushion.

Verity1111

Much better than my short inpatient answer, which would be if you put your level of activity at sedentary then sure eat them and if not I don't know lol

SideSteel

BlueHorse8 wrote: »

Awesome video. I hardly ever use my additional calories, maybe 1 or 2 days. Didn't realize I should use the extra. With a 2110 kcalorie intake, I am averaging about 1700-1800 a day. In my first 3 weeks I am down 6.2 pounds and feel great and I have had compliments on the loss of overall body fat loss. I guess I would need the extra calories on my strength training days. Always good to know I have a cushion.

From a practical standpoint my opinion is this:

If you are feeling good, and you are happy with the rate of weight loss you're experiencing, and you're eating a reasonably healthy diet I don't think you MUST eat exercise calories. However, treating it as a "cushion" of sorts where you're allowing some additional intake on days you're training hard, is a perfectly reasonable idea.

SideSteel

olyamhc wrote: »

This video was very helpful and right on time, thank you! Just yesterday I did 30min on Elliptical and while logging my dinner, I noticed that my overall calories for the day were 1500 (as opposed to 1200). I thought that I made a mistake somewhere

I'm glad you enjoyed the video!

Annie_01

I think most people have a reasonably good understanding of the "CI" side of the equation. It is the "CO" side that many of us struggle with...at least it is for me. I have tried several different ways hoping to find the way that works for me. So far...it has been hit or miss. It will seem to work for a while...until I increase my activity...or in some cases when I am losing weight too quickly. I keep searching for that balance.

als522

Thanks for the video - very helpful! I used MFP to lose 135 lb, I've been able to maintain 100lb but unfortunately let myself gain some back by not logging/tracking. I'm now back to logging again to try to lose at least 20-25lb. To complicate matters more, I have PCOS and hypothyroidism - I take metformin and low dose synthroid. I try to workout 4-5 days per week, usually 3 days cardio (walk/run) with 1-2 days strength. I've been wondering about not eating back calories during the week then "saving" the extra for weekends? Of course this would require tracking/not over indulging. I know this is allowed on weight watchers. I'd love some input on if this would work for weight loss. Thank you!

Hornsby

You the man, Patrick.

annacole94

Thanks for this!

psuLemon

als522 wrote: »

Thanks for the video - very helpful! I used MFP to lose 135 lb, I've been able to maintain 100lb but unfortunately let myself gain some back by not logging/tracking. I'm now back to logging again to try to lose at least 20-25lb. To complicate matters more, I have PCOS and hypothyroidism - I take metformin and low dose synthroid. I try to workout 4-5 days per week, usually 3 days cardio (walk/run) with 1-2 days strength. I've been wondering about not eating back calories during the week then "saving" the extra for weekends? Of course this would require tracking/not over indulging. I know this is allowed on weight watchers. I'd love some input on if this would work for weight loss. Thank you!

You can "save" calories or have different calorie goals by each day. Looking at things in a weekly fashion might be beneficial

191353

thanks! your comments are extremely helpful! So i went back and took a look at my settings on MFP. To lose 2 pounds per week without exercise I can only consumer 1200 calories per day (I would faint!). I am working out 6 days a week and burn 350-450 calories per workout....so I definitely need to be eating those calories. I think.

Joolsc80

Brilliant, thank you so much for the video, answered all of my questions clearly.
I have been using MFP for a few months now and am late to the party- I only just realised there was a 'community'

kay1977newme

I've set mfp to inactive but I work out 4-5 times a week at the gym my job is on my feet most the day up and down the stairs etc but I wear a Fitbit and eat a few of the cals back! Is this correct? Or should I up the mfp activity?

rileysowner

kay1977newme wrote: »

I've set mfp to inactive but I work out 4-5 times a week at the gym my job is on my feet most the day up and down the stairs etc but I wear a Fitbit and eat a few of the cals back! Is this correct? Or should I up the mfp activity?

Are you losing at the expected rate, or faster, or slower?