Eating back exercise calories - petite with 1200 goal

Teamcampo

Hi, there! Can anyone in a similar boat share what percentage of their exercise calories (get my numbers after running with my Fitbit watch) they eat back? I am a 5 foot even, 42 year old female with a solid 10-15 lbs to lose that are holding on to dear life. I feel that I need some on active days. Thanks, in advance!

L1zardQueen

Eat back all of them, that is how MFP is designed. Make sure your calorie counting is accurate. Do you use a food scale?

When trying to lose such a small amount you need to be accurate.

I found FitBit accurate with my calorie burns, but if you are not losing any weight after a few more weeks eat back half of your calories from exercise.

middlehaitch

5’1 maintaining at 100-105 (9yr), and older.

I lost from 130 to 105 on 1200 plus all my exercise calories using the MFP estimates initially, then my own rounded out data. It was slow going, less than a pound a week most of the time and a lucky pound a month towards the end.

The good thing was my energy levels didn’t drop, nor did my hair.

With 1200 being the minimum for good nutrition, I would encourage you to eat back your exercise cals. Run your data for about 6 weeks then check against your device to see if the numbers are correct. Adjust as needed.

Also, use a food scale and double check entries for everything you possibly can. It is a tight line we walk being petite and within a normal BMI range.

Cheers, h.

Running2Fit

I’m also 5 ft and net 1200-1300 calories a day. I eat back pretty much all of my exercise calories if I ran because everything I’ve found online, my Nike app, and MFP are all fairly consistent with my calorie burn when I enter my run info. If I’m relying on MFP’s calculations for a strength day then I only eat back about 1/2 because they way over estimate.

middlehaitch

@Running2Fit, just as an FYI.

MFP gives me 175 for a 90min barbell session, (I take slightly longer rest periods) and eating them all has not influenced my maintenance, and probably helped with my lifting progress.

Cheers, h.

kami3006

middlehaitch wrote: »

@Running2Fit, just as an FYI.

MFP gives me 175 for a 90min barbell session, (I take slightly longer rest periods) and eating them all has not influenced my maintenance, and probably helped with my lifting progress.

Cheers, h.

Yep, it's been spot on for me over the past five years. I get 150 per hour strength training and eating them all made a big difference in progression.

Running2Fit

middlehaitch wrote: »

@Running2Fit, just as an FYI.

MFP gives me 175 for a 90min barbell session, (I take slightly longer rest periods) and eating them all has not influenced my maintenance, and probably helped with my lifting progress.

Cheers, h.

I’m happy with the rate I’m losing so I don’t really feel the need to change what I’m doing.

Safari_Gal

I think the key regarding exercise calories is making sure the number you are getting is accurate.

Teamcampo

Thanks, everyone. I have been experimenting the last 5 days, ate half back, but was extremely hungry all day and over ate. So, think it evened out. I will go back to eating all. Think my body is telling me something. I believe the numbers I am using are fair. Just hope the scale finally agrees