Do you use your exercise calories you earn??

kimny72

nurseday73 wrote: »

I’ve seen some things on other sites that suggest this will stall your loss. I’m confused I guess, MFP calculates them in my available calories so I figured it would be safe to use them if I need them...

Other sites say not to use your exercise calories because they figure your calorie goal differently.

If you use a TDEE calculator, you don't eat extra when you exercise because your exercise is already included in your TDEE and distributed throughout the week.

If you use MFP, your calorie goal is based on your NEAT (not your TDEE) and does not include your exercise. So if you didn't eat back exercise calories you would lose faster than expected and possibly undereat, or underfuel your exercise. Calorie burns can be inflated, so many people start eating back half and then tweak based on their actual rate of loss.

People who insist they exercise a lot and eat only their MFP calorie goal and lose as expected are probably doing either one or both of these things: Either they set their activity level higher than MFP suggested to include their exercise calories in there, or their food logging is inaccurate and the unlogged exercise calories are balancing out their under-logged food.

TeaBea

FormerAF wrote: »

I am BY NO MEANS suggesting that anyone do this.

My suggested calories goal set by MFP is 1200. Most days I only eat about 1000-1100. I also burn anywhere from 900-1800 via 2-hour bike rides at around 12-14 mph pace. I don’t eat back any of my calories burned. I don’t even eat my suggested calories. I’ve only been on this app for about 10 days and was down 7 pounds.
Even though I exercise a lot I am just hardly ever hungry, now that I’m eating all healthy food.

And NO, I DO NOT suggest this to anyone, just giving my two cents. I know my body well and will definitely eat more if I feel the need/desire to or start to feel exhausted.

3 words - lean muscle loss.

Healthy weight loss helps you keep a larger % of the lean muscle you already have. Healthy weight loss helps you lower your body fat %.....not just the number on the scale.

ljrewa

I can go either way on this. I usually come in under my target intake of calories, but if I know I may be having a heavier caloric meal or going out, I may exercise extra to give me the added wiggle room. Sometimes momma needs a cocktail!

ConfidentRaven

For me it depends on the day. Most days are a strong no. However there are some days where I’m just hungry and I will eat some of them, though never more than half. Listen to your body and monitor how you feel and lose depending on whether you eat them or not.

TrishSeren

FormerAF wrote: »

I am BY NO MEANS suggesting that anyone do this.

My suggested calories goal set by MFP is 1200. Most days I only eat about 1000-1100. I also burn anywhere from 900-1800 via 2-hour bike rides at around 12-14 mph pace. I don’t eat back any of my calories burned. I don’t even eat my suggested calories. I’ve only been on this app for about 10 days and was down 7 pounds.
Even though I exercise a lot I am just hardly ever hungry, now that I’m eating all healthy food.

And NO, I DO NOT suggest this to anyone, just giving my two cents. I know my body well and will definitely eat more if I feel the need/desire to or start to feel exhausted.

It's been 10 days this is an unsustainable plan and you'll likely crash and burn pretty shortly.

justanotherjenn

I consume about 50% of them, sometimes more if I'm still hungry, less if I'm not. I don't force myself to eat if I'm not hungry, but I'm careful not to over restrict since I have a bad history of it. But I also don't completely trust my Fitbit, so I think about half is safe for me.