Exercise days

tomb60068

I have intense workouts 3 times a week that burn maybe 1,000 calories. Should I be increasing my caloric intake by 1,000 calories on these days to avoid "starvation" mode or other complications? For example, my caloric goal is 1500 calories daily. If I eat 1500 calories and burn 1,000 by excercising, should I adjust my diet that day so my net calories (intake - output) is 1500?

L1zardQueen

1000 exercise calories? How do you accomplish this? Starvation mode does not really exist.

JeromeBarry1

I eat most of my exercise calories most days. I had to learn this because refusing to do so led repeatedly to binge eating disasters. Be consistent with your logging. After a month, check and see if you've lost as much weight as you think you should have lost according to your logs and make such adjustments as seem necessary.

DebLaBounty

I eat back most of my exercise calories. When I don't, I end up very hungry and want to go off the rails. SO, you'll still be in a deficit if you eat your 1500 calories and whatever amount of the 1,000 exercise calories you want to eat. (I personally eat back between 50-80% because I'm not hungry anymore).

TimothyFish

The short answer is yes. The longer answer is that people tend to overestimate their calorie burns. I would expect it to take an hour and a half or more of continuous exercise to burn 1,000 calories.

TomatoandMoz

If it's HIIT, I find the hunger afterwards to be spread across the next few days. I'd consider just upping your calories consistently with healthy meats and vegetables to keep fueling your muscles.

KarenSmith2018

To burn over 1000 calories the exercise must be some long steady state cardio sessions. If not please share what they are! For example my 10 mile run will burn around 1000 calories. Typically 100 per mile. I eat back a portion of my exercise calories because MFP and trackers typically over estimate burns in order to adequately recover and I am pretty hungry!