What if I am not adding my exercise calories to my diet?

I have lost 35 pounds in the 60+days I have been on MFP and I plan to loose another 35. I was looking at my reports and see that the program does not give me credit for meeting my calorie goal because I don't increase my calorie count after I get on the treadmill. Is their a reason for this? I am here to loose weight. If I work it off it seems counter productive to add it back. It is a little confusing. Anyone know why it would force me to add to my base calories?
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Replies

  • MegaMooseEsq
    MegaMooseEsq Posts: 3,118 Member
    The program is set up to give you a deficit before intentional exercise. You say you want to lose a pound a week, it says eat 2000 calories. If you then exercise off 200 calories and don’t eat t back, you’re at a larger deficit than originally planned. This is fine in my hypothetical - 1800 calories and a bit more than a pound a week is a healthy rate of loss and calories for most people - but it gets trickier when you’re trying to lose two pounds a week, or your calories are set on the low side. You need enough energy to fuel your body and your workout, and losing as fast as possible isn’t always the healthiest way to go. Make sense?
  • janejellyroll
    janejellyroll Posts: 25,763 Member
    edited October 2017
    If your calorie goal comes from MFP, it doesn't include any intentional exercise that you are doing. You will lose weight even without exercise and (assuming you're measuring your intake correctly and estimating your calorie burn appropriately) you will lose weight even if you eat the calories back.

    It isn't counter-productive to eat those calories back because they're *on top* of your already existing deficit, they aren't what is creating the deficit.

    You're free to use the tool other than how it is designed, but be aware that's what you're doing. You aren't being "forced" to do anything, you're free to circumvent the design and eat what you wish (although you may find this compromises your energy, nutrition, fitness, and muscle mass).

    You're averaging 4.3 pounds a week for weight loss. This is possible for bigger people, especially at the beginning of their weight loss, but it's a very high rate of loss. At some point, you may want to reevaluate your strategy to protect your health and fitness.
  • RoxieDawn
    RoxieDawn Posts: 15,488 Member
    When using MFP to determine your calorie goals when losing weight, it expects you to add your exercise calories on top on your goal. .

    http://community.myfitnesspal.com/en/discussion/10503681/exercise-calories-do-i-eat-these-a-video-explanation/p1
  • peaceout_aly
    peaceout_aly Posts: 2,018 Member
    JasonMcS wrote: »
    I have lost 35 pounds in the 60+days I have been on MFP and I plan to loose another 35. I was looking at my reports and see that the program does not give me credit for meeting my calorie goal because I don't increase my calorie count after I get on the treadmill. Is their a reason for this? I am here to loose weight. If I work it off it seems counter productive to add it back. It is a little confusing. Anyone know why it would force me to add to my base calories?

    It's not a bad thing - just numbers to show your progress and keep track. It isn't forcing you to meet that goal, just a guideline.
  • NorthCascades
    NorthCascades Posts: 10,970 Member
    JasonMcS wrote: »
    I have lost 35 pounds in the 60+days I have been on MFP and I plan to loose another 35. I was looking at my reports and see that the program does not give me credit for meeting my calorie goal because I don't increase my calorie count after I get on the treadmill. Is their a reason for this? I am here to loose weight. If I work it off it seems counter productive to add it back. It is a little confusing. Anyone know why it would force me to add to my base calories?

    Math.
  • estherdragonbat
    estherdragonbat Posts: 5,285 Member
    When I first started MFP, I weighed 254lbs (at 5'3") and my only purposeful exercise most days was a 25-minute walk. I was on 1720 calories and didn't eat back the 150-odd calories earned. I figured they were a cushion to cover logging inaccuracies.

    The thing is, it's now one year later. I'm a lot lighter. 1720 is probably my maintenance level or thereabouts, since MFP now has me at 1240 to lose the same 1lb/week. I now get in either a minimum 2 hours of walking or 65 minutes on a fitness glider every day and strength training (light dumbbells and body-weight) three times a week.

    MFP tells me I burn anywhere from 650 to 950 calories most days. I can't fuel that on 1240. Usually, I eat back half. 75% if I'm hungry still. And I'm losing right around where I should be. Sometimes I'll have 0.4 two weeks in a row and then a 'whoosh' of 2.2 in week three, but it's still averaging out to the pound a week I'm shooting for.

    And honestly, when I don't exercise, I get hungry on 1240 anyway.
  • JasonMcS
    JasonMcS Posts: 96 Member
    I hit the weights very hard also. I am looking to cut my weight and then regroup on the lean muscle but am not interested in loosing my muscle in the mean time. When I say "force me to add my burnt calories back" I am talking about the fact that the program gives me no credit for hitting my goals unless I eat them back. I hit the gym and isolate a muscle group for 3 workouts. Then I hit the treadmill for 500 calories. I started this journey at just over 320lbs around 2 years ago but exercise alone did me no good and when I started tracking my calories I started loosing. I do not have the stamina I had but I have the energy to make my self go to the gym. It is working so far. My muscles look to be growing. If I can get some of this excessive weight off I will slow down. At 287 currently I am half way to my goal.
  • NorthCascades
    NorthCascades Posts: 10,970 Member
    What do you want to happen after you reach your goal weight?
  • Spliner1969
    Spliner1969 Posts: 3,233 Member
    JasonMcS wrote: »
    I hit the weights very hard also. I am looking to cut my weight and then regroup on the lean muscle but am not interested in loosing my muscle in the mean time. When I say "force me to add my burnt calories back" I am talking about the fact that the program gives me no credit for hitting my goals unless I eat them back. I hit the gym and isolate a muscle group for 3 workouts. Then I hit the treadmill for 500 calories. I started this journey at just over 320lbs around 2 years ago but exercise alone did me no good and when I started tracking my calories I started loosing. I do not have the stamina I had but I have the energy to make my self go to the gym. It is working so far. My muscles look to be growing. If I can get some of this excessive weight off I will slow down. At 287 currently I am half way to my goal.

    Yea, reducing calories is the only thing that will help with weight loss. The problem arises when you are at such a steep deficit that your body turns to your muscle or organs for calories rather than your fat stores. Your body simply isn't as efficient as many people think. Starving yourself doesn't cause it to burn fat. The fist thing you'll burn is glycogen, and if your stamina is suffering it means that's what you're running out of and you are ending up tired because your body can't draw on fat stores like you want it to for immediate energy. Burning fat isn't something that happens fast, its the long game that counts not the short game. Keeping your deficit too high simply robs you of energy you need for heavier workouts in my opinion. Sure, stay at a deficit, but find a balance. Start by using online calculator to figure your actual TDEE. Then look for accurate calculations for the exercise you're doing and compare that to the calories you're eating. Overall your deficit should not generally exceed 7000 calories a week which is about 2lb/wk loss. Otherwise I guarantee you're burning muscle and/or not gaining muscle as fast as you could be. Just my .02, I'm no expert. I made the same mistake at first as well. I think we all do at some point.
    JasonMcS wrote: »
    When I say "force me to add my burnt calories back" I am talking about the fact that the program gives me no credit for hitting my goals unless I eat them back.

    Do you mean it's not allowing you to complete your diary because your deficit is too high? Not entirely sure I know what you're talking about.
  • RoxieDawn
    RoxieDawn Posts: 15,488 Member
    edited October 2017
    JasonMcS wrote: »
    I hit the weights very hard also. I am looking to cut my weight and then regroup on the lean muscle but am not interested in loosing my muscle in the mean time. When I say "force me to add my burnt calories back" I am talking about the fact that the program gives me no credit for hitting my goals unless I eat them back. I hit the gym and isolate a muscle group for 3 workouts. Then I hit the treadmill for 500 calories. I started this journey at just over 320lbs around 2 years ago but exercise alone did me no good and when I started tracking my calories I started loosing. I do not have the stamina I had but I have the energy to make my self go to the gym. It is working so far. My muscles look to be growing. If I can get some of this excessive weight off I will slow down. At 287 currently I am half way to my goal.

    Good for you on using both calorie tracking and exercise to lose weight! Exercise alone will not work.

    If by stamina you mean you are under fueling, you should consider eating back your exercise cals. MFP wants you to be fueled enough to workout, carry out your day to day activities and lose weight as well in a well sustainable and healthy manner.

    Not giving you credit because you are under eating your calorie goal, but even if you eat back a portion of these (as per the video up thread) you still would close your diary with cals on the table. Its just a visual at this point on the app/screen
  • Duck_Puddle
    Duck_Puddle Posts: 3,224 Member
    The program isn’t giving you credit for meeting your goals because you’re not. It’s telling you that you’re not eating enough and you’re going to lose at a rate that is too fast and likely to eventually cause you issues. You are losing very, very fast.
  • JasonMcS
    JasonMcS Posts: 96 Member
    When I first started MFP, I weighed 254lbs (at 5'3") and my only purposeful exercise most days was a 25-minute walk. I was on 1720 calories and didn't eat back the 150-odd calories earned. I figured they were a cushion to cover logging inaccuracies.

    The thing is, it's now one year later. I'm a lot lighter. 1720 is probably my maintenance level or thereabouts, since MFP now has me at 1240 to lose the same 1lb/week. I now get in either a minimum 2 hours of walking or 65 minutes on a fitness glider every day and strength training (light dumbbells and body-weight) three times a week.

    MFP tells me I burn anywhere from 650 to 950 calories most days. I can't fuel that on 1240. Usually, I eat back half. 75% if I'm hungry still. And I'm losing right around where I should be. Sometimes I'll have 0.4 two weeks in a row and then a 'whoosh' of 2.2 in week three, but it's still averaging out to the pound a week I'm shooting for.

    And honestly, when I don't exercise, I get hungry on 1240 anyway.



    This been the most helpful answer for my questions. I plan on slowing down on my progress as soon as I hit my 250lb goal. I came with a question of genuine ignorance and it seems that some are even hostile to that question. Maybe I am reading the other responses wrong. Anyway, Thanks for putting it into perspective for me. I fill good with the 1860 calories they give me. for now I will continue with that. If I quit getting results I will get discouraged with the whole program and quit. That is just me. Thanks again.
  • JasonMcS
    JasonMcS Posts: 96 Member
    35 pounds in 67 days is accurate. I assume a lot of that is water weight as I was drinking soda a lot.