Net calories

SarahR2412

So today I've got my goal of 1220 calories and burnt around 750. How many of those burnt calories should I eat back and what foods do you recommend? At weekends I know I'll definitely burn the calories earlier in the day so know I'll need to eat more back but on week days my exercise is in the evening so I won't know what net calories I have till around 7pm. What should I eat that late? Because I generally don't eat passed 9pm at the latest. Advise gratefully received.

Ready2Rock206

You're over complicating it. Easy the foods you enjoy - there's no magic weight loss foods. If you know you're exercising later in the day you can eat the calories before you earn them. Unless it interferes with your sleeping or causes other issues like heart burn or acid reflux when you eat late, it doesn't matter what time you eat. I generally recommend only eating half of your exercise calories just because people tend to greatly overestimate them.

getupforchange

I usually eat about half of mine back and I eat whatever I feel like as long as it fits my macros. Once a week or so I use them to "cover" something not fitting my macros, like ice cream or sweets. I feel like the less complicated I make things the easier it will be to make sure this is a lifestyle and not a temporary diet. If it gets too messy it will get in the way of everyday life eventually and throw me off track.

cmriverside

You've already lost a lot of weight. Haven't you been tracking and logging this whole time? If you have, you probably have some idea of your maintenance calories, right? 1200 seems really low for the point you appear to be in your progress.

Why not just eat 1700-1800 every day for a month and see 1.) what happens weight loss-wise, & 2.) how you feel.

This site and its goals are set up for you to eat all of those exercise cals. That's what I've always done and it works. Not sure why you are coming here daily and asking the same question...but just keep track and adjust as needed after a month. According to what you just said you could be eating close to 2000 - why wouldn't you want to?

slaite1

The general rule is to eat back half of your exercise calories. If you workout late and don't want to eat at that time, just eat the calories back the next day. Or, if you know what your workout will be pre-log it. I mean, you probably have a solid idea by now so on big workout days simply eat a few hundred extra calories, and don't worry so much about the details.

SarahR2412

Thanks for all your comments xx apologies if I'm flapping or repeating myself xx