What if I am not adding my exercise calories to my diet?
JasonMcS
Posts: 96 Member
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
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Your deficit is built into your base goal. That is, when you filled out your profile and told MFP how many pounds per week you wanted to lose, it subtracted 250 calories from your non-exercise total (all calories you burn outside of exercise each day) for every half pound per week you said you wanted to lose. That means that you can be sedentary and eat at that goal and hit your weekly weight loss goal.* If you do exercise, you can eat the calories you burn and still lose according to your goal because the goal is built into your base.
In addition, it is good to see exercise as a way to be fit rather than simply a way to lose weight.
* Note that the goals are starting points and should be adjusted based on results.6 -
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?3
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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?
With MFP, your calorie target is your weight loss target without any exercise...exercise isn't accounted for in your activity level. Not accounting for that activity can make an already large deficit larger which isn't always optimal or healthy.
MFP will give me a target of about 1900 calories to lose 1 Lb per week...I can burn in excess of 1,000 calories on a 30 mile bike ride...that would leave me with a net calorie intake of 900 calories...essentially it would be the exact same thing is eating 900 calories which wouldn't be remotely healthy considering I need around 1700-1800 just to support my mere existence.
ETA: your rate of loss would indicate a very aggressive deficit...extreme deficits will result in the loss of more muscle mass than you would otherwise lose with a more reasonable deficit...if that's a concern (it would be for me).10 -
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.2 -
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/p11 -
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.0 -
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.3 -
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.4 -
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?
I can't add much that the community above hasn't added already except to say that it really just depends on how much exercise you're talking about. 35 lbs in 60 days equates to a loss rate that is, in my and most people's opinion, too extreme. It also depends on how much weight you started with to lose, that may taper off, but if you're burning 1000 calories with exercise daily, and already set at a 2lb/wk deficit, then you're setting yourself up for some health issues, severe loose skin problems, and all manner of other problems. It's also likely that losing weight too fast will result in gaining it all back just as fast once you stop dieting. It's not a race. It's about changing your relationship with food, your relationship with exercise, and adopting new ongoing and PERMANENT habits which will allow you to lead a healthier, fitter, and lower weight lifestyle going forward. That takes time. As always just my .02.6 -
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.0
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What do you want to happen after you reach your goal weight?1
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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.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.
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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
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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.3
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estherdragonbat wrote: »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.1 -
A similar question: why don't fat people just stop eating? Maybe sell their cars and walk everywhere, too? If it's a calorie deficit that makes people lose fat, that would be the biggest deficit of all! If a little is good, why isn't a lot great?
Pepper have mentioned that bad things happen when you have too aggressive a deficit. Like, you don't really learn how to deal with "appropriate" portion sizes. If there's one thing that makes people binge, it's coming out of a period of undereating. The goal isn't just to touch your good weight for a day, it's to hover there.
But other things are your body runs dangerously low on nutrients it needs. You stop making new hair and lose what you've got. You give up a lot of muscle. You approach your goal weight with lots of excess loose skin that didn't have time to adjust to your changing shape. You find yourself tired and moody all the time. Etc. Trouble is most of this stuff is really hard to recognize in the moment.7 -
35 pounds in 67 days is accurate. I assume a lot of that is water weight as I was drinking soda a lot.0
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estherdragonbat wrote: »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.
To be fair, the title of your thread says "What if I am not adding my exercise calories to my diet?" and in your OP it says its counter productive to exercise and eat them back.
This tells all of us that your understanding of the calorie goals is misunderstood as it relates to you handling your exercising using MFP method. At any rate it is still unhealthy to not consider using your exercise cals as designed to help you stay healthy, hormonally balanced, keep you from losing viable muscle when the deficit is too aggressive.6 -
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.
Many here, me included, consider a loss of around 1% of body weight weekly to be a sensible, moderate maximum loss rate. You are far exceeding that.
If MFP isn't letting you close your diary daily because your net calories after exercise are below 1500 - considered to be the absolute minimum for adequate fueling/nutrition in even quite short, light men - it also thinks you're eating unhealthily little.
On top of that, if your stamina has decreased on your workout/eating regimen, that's a very strong sign you're overworking or undereating, or both.
You can continue on this course . . . but I wouldn't recommend it. I just like to see people stay strong and healthy while they lose weight.10 -
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.
I hope my answer wasn't one of the ones you felt were hostile, it certainly wasn't meant that way. ;( I also don't think your question was ignorant. I may just not have understood part of it.
I'm 6'2" tall, started at 305 lbs, set myself at a 2lb/wk deficit at first then didn't eat back any exercise calories. I ended up weak, losing weight too fast, and eventually ended up injured within the first six months. I learned to eat at least 50% of my exercise calories back, and take rest days. Like @estherdragonbat mentions I ate more back if hungry and up to 100% on some occasions. I still lost at a 2lb/wk loss rate over that first year. I think the trick was accurate calorie burns, overall I'd say I probably averaged eating somewhere in the 60% range overall of my exercise calories so I figured that was the accurate portion of them if I stayed at at 2lb/wk loss rate.
Mid-way through my journey I used iifym.com to calculate my calorie and macro goals. Sites like that work by you keeping a steady exercise schedule (same number of minutes/day same number of days/wk). It calculates what it figures your accurate calorie burn is for the week, divides it by 7, adds that to your TDEE, then subtracts calories per day based on your desired loss rate. What it does is give you the same number of calories per day to eat no matter if its a rest day or not. I switched to that, had great success and kept that up even during maintenance. Now I don't starve on rest days, but I also can't eat 3000 calories on exercise days either. It's all averaged.5
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