Training Day Calories vs Resting Day Calories

mchavarro

Hi. Anyone know anything about training day macros/calories vs resting day macros/calories intake adjustments?

I read an article which talked about how using this method helps with body composition. You'd have less calories (low Carbs) on resting days. And more calorie intake and more carbs for energy on training days. This was also known as Calorie Cycling?

Feeling a bit confused on the subject as there are other articles and other research that states you don't need to do this and in fact require the same amount each day especially for recovery purposes.

Let me know if anyone has any info on this. Thanks.

ndnpooja28

I've always followed the principle of keeping a base caloric intake and then increasing that intake on days that I workout, matching the extra calories I eat with how many calories I expect to burn.

For example, my basic caloric intake per day is 1,200 (trying to lose weight) and if I don't do anything too active that day (I sit down for long periods of time for work and school) then I'll consume 1,200 calories because it'll just be my body using energy to live. If I do plan to workout and burn an extra 400 calories (based on my average od that workout) then I'll plan my meals so I eat 400 calories more that day.

While this worked for me when I last lost weight years ago, I'm not an expert on the topic so I can be wrong.

MikePTY

This is how MFP is set up. MFP follows a NEAT (Non-Exercise Activity Thermogenesis) formula, which gives you a goal that doesn't incorporate your exercise. You are then supposed to allow "eat back" any calories you burned from exercise, since they are not accounted for. If you use MFP to set your goals, this is what you should be doing.

Others choose to follow a TDEE (total daily energy expenditure) model, which incorporates the exercise that they do. This goal can be generated for you from any online TDEE calculator. You have a higher base goal than MFP, but do not eat back your exercise calories. You eat the same whether you exercise or not.

Both ways are valid, and have their advantages and disadvantages. I think TDEE is good for people who follow a set training schedule of relatively standardized intensity. NEAT is better for people who's exercise frequency changes or who have big variety in the intensity of exercise they do. It's ultimately your choice. What you shouldn't do though, is use MFP's goals for you and then not eat back your exercise calories. There are many who do that but it's not accurately following the goals set for them.

sijomial

"I read an article which talked about how using this method helps with body composition."
Ask yourself for who it helps and by how much..... You need to read articles carefully to see if benefits are quantified and significant. If this method gave a 0.0001% benefit is that significant?
Is it actually aimed at calorie counters or just general advice to have some more carbs on a high exercise day?
Is it aimed at people training primarily for strength/physique or cardio performance?
As an example depending on what exercise you are doing then low carb when recovering is a really bad idea, for other sports/exercise it could be neutral.

"You'd have less calories (low Carbs) on resting days. And more calorie intake and more carbs for energy on training days. This was also known as Calorie Cycling? "
Eating more on exercise days (how this site is designed to be used) in theory just keeps your chosen calorie balance stable.
Personally I like this method of accounting for exercise as it suits my major sport and also my eating preferences and fuelling needs for large exercise calorie burns.

"Feeling a bit confused on the subject as there are other articles and other research that states you don't need to do this and in fact require the same amount each day especially for recovery purposes. "
"Need" is a very strong word and really not appropriate in this context. People get good results from calorie cycling, carb cycling but also when not calorie and/or carb cycling. The TDEE approach (same every day calorie and macro goals) works very well for some people.


Summary - it's all about goals and personal context. I would hazard a guess that for the majority of people concentrating on the quality and effectiveness of their training would give far greater return if you are looking for what to prioritise.

mchavarro

Thank you all for your advice.