Earned calories from exercise question....

hiitsmedawn

If I made a 2lb weight loss goal per week.... and it tells me that my daily caloric intake should be 1640 calories..... when my fitbit downloads, it will say u have earned an additional 380 calories today... So my question is.. Can I use those extra 380 calories and still plan on a 2 lb weight loss OR if I dont use them will I have an even better loss?

HealthyAshes88888

I think those calories you only eat back to maintain. I may be wrong, but I never eat the extra calories given. It just adds to my deficit for weightloss

TeaBea

The simple answer is yes, you earned those calories. Many people get really good estimates from FitBit. It depends on - your FitBit model and the type of exercise you do.
https://community.myfitnesspal.com/en/discussion/10098937/faq-syncing-logging-food-exercise-calorie-adjustments-activity-levels-accuracy/p1

Start out eating 50% of those calories - so 190. Then give that number a few weeks and see how your weight loss is progressing. Bump up that number if you are losing faster than expected.

Faster isn't better. When we lose weight we can lose fat AND lean muscle mass. If you have quite a ways to goal, lean muscle loss won't be much of a factor. But as you get closer to goal it will be a factor.

diannethegeek

If you have your goals setup correctly for weight loss and are using the MFP method, then yes you can eat those calories and still lose weight. Anyone who tells you otherwise doesn't understand how MFP sets their goals.

http://community.myfitnesspal.com/en/discussion/10503681/exercise-calories-do-i-eat-these-a-video-explanation/p1

rsclause

It may also depend on your activity level setting in MFP. If you want to get some credit for steps you may want to lower your activity level.

ISweat4This

Yes, you can use those extra calories and still lose weight. Some people eat half of the extra calories and some don't eat them back.

NorthCascades

It's really basic math, people.

If you drive more, you put more gas in your car because of it. Same thing with exercise and food.

Sunna_W

I never eat back my calories - I just keep moving and eating what I am supposed to eat. BTW my limit is my maintenance amount for my desired weight...

cwolfman13

hiitsmedawn wrote: »

If I made a 2lb weight loss goal per week.... and it tells me that my daily caloric intake should be 1640 calories..... when my fitbit downloads, it will say u have earned an additional 380 calories today... So my question is.. Can I use those extra 380 calories and still plan on a 2 lb weight loss OR if I dont use them will I have an even better loss?

Yes...your calorie target as given by MFP assumes ZERO exercise...your activity level that determines your calorie target is just your day to day type of stuff. If you're exercising, that activity isn't accounted for in your activity level and thus it is not factored into your calorie targets...you move more, you get to eat more...the more you move, the higher your maintenance calories are and thus the more calories you can eat to achieve the same objectives eating lower calories but moving less.

It's just math. MFP will give me a target of 1,900 calories to lose 1 Lb per week based on sedentary desk job...that means my maintenance is around 2400...if I exercise and go burn 400 calories I can lose the same 1 Lb per week eating 2,300 calories because my maintenance would have moved to 2,400+400 = 2,800 and 2,800 - 2300 = 500 calorie deficit still.

You just have to be careful with burn estimations. The accuracy of your logging will also make a difference as to whether or not you lose at the desired rate.

Ultimately, you want to start looking at this from a fitness standpoint...fitness needs fuel...the more strenuous your exercise is/becomes, the more important it will be to properly fuel that activity...failure to do so will ultimately lead to fatigue, stalled fitness gains, injury, etc. Most "over-train" injuries aren't really a matter of truly "over-training" but rather a failure to support the training with nutrition...

ritzvin

hiitsmedawn wrote: »

If I made a 2lb weight loss goal per week.... and it tells me that my daily caloric intake should be 1640 calories..... when my fitbit downloads, it will say u have earned an additional 380 calories today... So my question is.. Can I use those extra 380 calories and still plan on a 2 lb weight loss OR if I dont use them will I have an even better loss?

yes. Your pre-selected deficit assumes you will be eating them back.

But: (just double check that they are reasonable - calculate an estimate against walking calorie burn formulae -> the constant HR models have been known to sometimes over-estimate since they don't necessarily know the difference between jogging and walking around your office while highly stressed).

GoBucksGo34

Definitely eat up to the calorie amount mfp recommends for you. If you eat less, your body will actually want to store those fat calories because you are not getting an efficient amount. (Starvation mode). When you exercise it let's you eat a little bit more. Your body needs something to burn so it's important to eat most of the calories you recieve from exercise. You will still lose weight. Mfp calculates this. It's ok to have like 100 calories leftover everyday but anymore than that and it will just be hurting you in the long run.

tinkerbellang83

@GoBucksGo34 Starvation mode in the way you describe doesn't exist. Adaptive Thermogenesis does exist but it will not make you "store those fat calories" it will lower TDEE and make weight loss slower.

OP - You should be eating at least a portion of your exercise calories, your calorie allowance already includes your deficit. 50% is a good starting point, as trackers are not all accurate in determining calorie burns, eat half back for 4-6 weeks, see how your weight loss averages out over those weeks and then adjust the amount of them you eat back in accordance.

HealthyAshes88888

So sorry to give wrong information. I wasn't sure but wanted to share what's worked for me. Thanks everyone for replying to the post to teach me as well

Rickster1967

I'm on sedentary setting and I'm eating a fixed 2000 which satisfies me fully

I'm gradually getting fitter, increasing duration & intensity of exercise and burning more. I'm not eating back the extra calories as I really don't need them hunger wise. I am doing heavy weight training and I eat plenty of good protein so hopefully can maintain muscle mass (I'm certainly much stronger and more toned than 9 weeks ago).

Maybe this is not the correct way to go but I'm happy with the food, exercise and weight loss. Have a lot to lose so keep to keep increasing that deficit.