? About ex calories

4kidsandadh

Hi all, I’m new to this whole MFP even tho I’ve had the app forever. I have a few ?’s..

1. When putting in my goals it asked if I have a active or light etc lifestyle. I work in a kitchen about 6 hrs a day. Moving around, cooking and stuff. Should I put light. I usually get around 6500 steps. On days I have my zumba Strong class I get around 12-13,000 steps.

2. Yesterday my Fitbit gave me over 110 cals ex on my FP... That ended up over 2,000 cals. Should I be eating those? That’s a lot of calories. That was with my steps as well as exercise.

3. Do you eat ex calories the days u work out?

Thank you. I’ve been on WW’s for years and it’s just not working for me. Now that I’m going through pre menapause, I’m stuck and gaining. Any help is needed. Thank you

neogramps

If your goal is weight loss, stick with light activity and don't eat back calories from your normal day to day activity.

Personally, if I do a strength session, I will eat back the calories in a post workout, high protein snack to aid recovery, but again if you are focussed on weight loss, then it's really up to you if you want to eat them back (or just some of them).

If you don't eat back your exercise calories, then your calorie deficit will increase and you will lose weight faster. If you always eat them back, you will lose slower, but you may find yourself more satisfied hungerwise.

It's really up to you how you do it - the less you eat the quicker you'll lose, but it'll be harder to keep it up long term. The best method is the one which works for you!

4kidsandadh

Thank you for responding. When I was on WW I had to eat every single point including all AP’s. But now that’s not working per say. I’m sure it has a lot to do with pre menapause. Going through changes is affecting my weight loss and it’s kinda discouraging. I bust my tail in my workouts and the scale barely moves. I’m only 45. I figured I would go through this till I was in my 50’s.

firef1y72

4kidsandadh wrote: »

Hi all, I’m new to this whole MFP even tho I’ve had the app forever. I have a few ?’s..

1. When putting in my goals it asked if I have a active or light etc lifestyle. I work in a kitchen about 6 hrs a day. Moving around, cooking and stuff. Should I put light. I usually get around 6500 steps. On days I have my zumba Strong class I get around 12-13,000 steps.

2. Yesterday my Fitbit gave me over 110 cals ex on my FP... That ended up over 2,000 cals. Should I be eating those? That’s a lot of calories. That was with my steps as well as exercise.

3. Do you eat ex calories the days u work out?

Thank you. I’ve been on WW’s for years and it’s just not working for me. Now that I’m going through pre menapause, I’m stuck and gaining. Any help is needed. Thank you

First thing is we really need a few more details to help fully. How much do you weigh and how tall are you?

I'm 46yo, 5'2" and currently weigh 148lb (which I've been maintaining at for around 5months now after losing 142lb) so much of this info will be based on my personal experience.

1. As you've got a fitbit linked I would set your activity level on here as sedentary and then eat the Calories it gives you after adding your steps/exercise in. I did this for my 142lb weightloss and still do it now when maintaining.

2. 110 Calories isn't really very many for it to add, I'm super active and get anything up to 1700 added. Also if you can eat 2000 Calories and still lose weight then go for it, again that's what I did, there are very few days when I've gone below 2000 Calories and I usually eat far more. If you find you're not losing weight as fast as expected then eat back half of the added Calories, just give it at least 4 weeks before making changes.

3. Yes eat them back, that's how this site works, it gives you a base number then you add on your activity/exercise Calories.