My goal is 1220 calories daily, but I burn 300, Do I eat a % of those calories back, or no?

cardioxxbunnyxx

My TDEE is around 1526 (maintenance level) and my goal is 1220 caloric intake.. I exercise and usually burn up to 280-300 calories during cardio sessions.. Does that mean that I eat back a percentage of what I burned? I know I have to create a deficient in order to "loose fat" but at the same time, 1220 calories plus exercise on top of it.. is that not enough calories? even if I am trying to loose weight? (only 5 pounds.)

Thanks for any replies.. &
Happy Friday everyone

LivingtheLeanDream

How did you work out that TDEE? it seems low unless you're very sedentary and short.
Is 1220 the amount set for you by MFP to lose xlbs a week? if that is the case, then yes, you would eat back exercise cals but err on the side of caution as they are inclined to be overestimated and eat back 50%.

cardioxxbunnyxx

RunRutheeRun wrote: »

How did you work out that TDEE? it seems low unless you're very sedentary and short.
Is 1220 the amount set for you by MFP to lose xlbs a week? if that is the case, then yes, you would eat back exercise cals but err on the side of caution as they are inclined to be overestimated and eat back 50%.

I am 5'2, very petite frame, bone wise, and currently 115 lbs, but my goal is 110. I workout daily, but I also sit in an office for 8 hours out of the day. My body has definitely hit a plateu.. so that really the main issue for me, these last 5 pounds are very tough. I have it set up where I would be loosing half a pound (.5) a week, a pound a week is too much for me, personally.

I got my TDEE from a few sites, and the most currently number is around 1520-1550.

Thanks for the reply!

TheCupcakeCounter

I would eat back 50% of the calories burned

GottaBurnEmAll

Yes, MFP is designed so that you eat back at least a portion of your exercise calories. Start with at least 50%, and then adjust according to how quickly/slowly you're losing weight.

lemurcat12

cardioxxbunnyxx wrote: »

RunRutheeRun wrote: »

How did you work out that TDEE? it seems low unless you're very sedentary and short.
Is 1220 the amount set for you by MFP to lose xlbs a week? if that is the case, then yes, you would eat back exercise cals but err on the side of caution as they are inclined to be overestimated and eat back 50%.

I am 5'2, very petite frame, bone wise, and currently 115 lbs, but my goal is 110. I workout daily, but I also sit in an office for 8 hours out of the day. My body has definitely hit a plateu.. so that really the main issue for me, these last 5 pounds are very tough. I have it set up where I would be loosing half a pound (.5) a week, a pound a week is too much for me, personally.

I got my TDEE from a few sites, and the most currently number is around 1520-1550.

Thanks for the reply!

I think you are mixing up NEAT and TDEE or using the wrong information for activity on TDEE. I ran your stats and put in 3-5 hours/week of moderate activity, which is likely low if you workout daily and got over 2000 for a TDEE. If I put in desk job with little exercise (i.e., sedentary and you don't exercise), THEN I get 1600. Although MFP does not include exercise outside of the job until you log it, a TDEE calculator would.

Thus, YES, if you are using what seems to be a NEAT number (calorie burn assuming no exercise), then I would log back exercise, at least 50%, and if you think the measures are more accurate (you can usually figure them accurately for something like running or biking outdoors, less so for a class or circuit training or weights in general), I'd use a significantly higher percentage. At your stats the main goal is cutting without losing muscle, I'd assume, so you don't want to go too low, as that is bad for body comp.