Eating more cals on training days?

Smacfit_
Smacfit_ Posts: 101 Member
edited December 19 in Food and Nutrition
Hi all. I have my cals set at around 1500 (female, 5'5 126lb) and I am finding that easy to manage. However I am getting back into weight training and have found on training days I am ravenous! I am not eating back exercise cals through MFP but do any experts know if it is acceptable to increase to say 1750 on days I am strength training? My goals are to gain muscle and lose some fat. Thanks!

Replies

  • TavistockToad
    TavistockToad Posts: 35,719 Member
    edited January 2019
    Why are you not eating back exercise calories? That's how MFP is designed
  • janejellyroll
    janejellyroll Posts: 25,763 Member
    Why not just simplify things and eat back exercise calories? If your calorie goal is coming from MFP, it was given to you under the assumption you'd be eating back exercise calories.
  • Smacfit_
    Smacfit_ Posts: 101 Member
    Why not just simplify things and eat back exercise calories? If your calorie goal is coming from MFP, it was given to you under the assumption you'd be eating back exercise calories.

    No it is not from MFP! Its custom (with macros)
  • Smacfit_
    Smacfit_ Posts: 101 Member
    Why are you not eating back exercise calories? That's how MFP is designed


    No it is not from MFP! Its custom (with macros)
  • kami3006
    kami3006 Posts: 4,979 Member
    Does your custom goal include exercise calories?
  • TavistockToad
    TavistockToad Posts: 35,719 Member
    smacyhz wrote: »
    Why are you not eating back exercise calories? That's how MFP is designed


    No it is not from MFP! Its custom (with macros)

    Well you have 2 choices then, stick with your custom cals and macros and be hungry, or eat more.

    You might want to look into recomp given your goals.
  • Smacfit_
    Smacfit_ Posts: 101 Member
    kami3006 wrote: »
    Does your custom goal include exercise calories?
    kami3006 wrote: »
    Does your custom goal include exercise calories?
    I'm not sure 😂😂😂😂 did it on IIFYM website. I am not a newbie exerciser but I am a newbie cal and macro tracker
    Excuse my ignorance 😅
  • janejellyroll
    janejellyroll Posts: 25,763 Member
    smacyhz wrote: »
    Why not just simplify things and eat back exercise calories? If your calorie goal is coming from MFP, it was given to you under the assumption you'd be eating back exercise calories.

    No it is not from MFP! Its custom (with macros)

    In order to answer your question, we'd need to know how the calorie goal was created. Is it a deficit for you? If so, how much of a deficit? Is it already taking the calories you're burning through exercise into account?
  • Smacfit_
    Smacfit_ Posts: 101 Member
    smacyhz wrote: »
    Why not just simplify things and eat back exercise calories? If your calorie goal is coming from MFP, it was given to you under the assumption you'd be eating back exercise calories.

    No it is not from MFP! Its custom (with macros)

    In order to answer your question, we'd need to know how the calorie goal was created. Is it a deficit for you? If so, how much of a deficit? Is it already taking the calories you're burning through exercise into account?

    I calculated on the IIFYM website and I did need to put in exercise there so I think it does take it into account
    Unsure of my actual deficit though...I picked the one where it takes longer and I get to eat more lol
  • janejellyroll
    janejellyroll Posts: 25,763 Member
    smacyhz wrote: »
    smacyhz wrote: »
    Why not just simplify things and eat back exercise calories? If your calorie goal is coming from MFP, it was given to you under the assumption you'd be eating back exercise calories.

    No it is not from MFP! Its custom (with macros)

    In order to answer your question, we'd need to know how the calorie goal was created. Is it a deficit for you? If so, how much of a deficit? Is it already taking the calories you're burning through exercise into account?

    I calculated on the IIFYM website and I did need to put in exercise there so I think it does take it into account
    Unsure of my actual deficit though...I picked the one where it takes longer and I get to eat more lol

    If your calorie goal already takes your exercise into account, then eating more will further decrease your deficit. Depending on how much of a deficit you have remaining, you'll lose weight more slowly or not at all. This is where it might be helpful to figure out how large your deficit actually is, so you can make an educated decision on whether or not you want to eat more.
  • Smacfit_
    Smacfit_ Posts: 101 Member
    smacyhz wrote: »
    smacyhz wrote: »
    Why not just simplify things and eat back exercise calories? If your calorie goal is coming from MFP, it was given to you under the assumption you'd be eating back exercise calories.

    No it is not from MFP! Its custom (with macros)

    In order to answer your question, we'd need to know how the calorie goal was created. Is it a deficit for you? If so, how much of a deficit? Is it already taking the calories you're burning through exercise into account?

    I calculated on the IIFYM website and I did need to put in exercise there so I think it does take it into account
    Unsure of my actual deficit though...I picked the one where it takes longer and I get to eat more lol

    If your calorie goal already takes your exercise into account, then eating more will further decrease your deficit. Depending on how much of a deficit you have remaining, you'll lose weight more slowly or not at all. This is where it might be helpful to figure out how large your deficit actually is, so you can make an educated decision on whether or not you want to eat more.

    Thank you so much, this is very helpful. Might have to go see a trainer or nutritionist to find out my real deficit. Dont want to sabotage all my work with extra cals on exercise days. Thanks again :)
  • TavistockToad
    TavistockToad Posts: 35,719 Member
    smacyhz wrote: »
    smacyhz wrote: »
    smacyhz wrote: »
    Why not just simplify things and eat back exercise calories? If your calorie goal is coming from MFP, it was given to you under the assumption you'd be eating back exercise calories.

    No it is not from MFP! Its custom (with macros)

    In order to answer your question, we'd need to know how the calorie goal was created. Is it a deficit for you? If so, how much of a deficit? Is it already taking the calories you're burning through exercise into account?

    I calculated on the IIFYM website and I did need to put in exercise there so I think it does take it into account
    Unsure of my actual deficit though...I picked the one where it takes longer and I get to eat more lol

    If your calorie goal already takes your exercise into account, then eating more will further decrease your deficit. Depending on how much of a deficit you have remaining, you'll lose weight more slowly or not at all. This is where it might be helpful to figure out how large your deficit actually is, so you can make an educated decision on whether or not you want to eat more.

    Thank you so much, this is very helpful. Might have to go see a trainer or nutritionist to find out my real deficit. Dont want to sabotage all my work with extra cals on exercise days. Thanks again :)

    MFP will tell you...
  • triciale555
    triciale555 Posts: 57 Member
    I’ve been reading up on body recomposition which I think is what you are talking about - gaining muscle, losing fat. I’ve read two different ways and I’m only days into this, so I have no real knowledge or advice. It’s just something for you to look into.
  • Smacfit_
    Smacfit_ Posts: 101 Member
    Thank you!
This discussion has been closed.