How do calories work?

abbysurfs

Hey there! Im super new to this app and really anything like it.
Im currently trying to lose fat while maintaining/gaining muscle. Im working out for roughly 1-2hrs a day and burning 400-600 calories in that time frame. My alloted 1700 calories a day is obviously affected by this but im not sure if im supposed to be eating back the calories im burning or if im supposed to just leave them? I don't want to be under fueling my body but i also don't want to overeat and not meet my goals. SOS please and thanks. Im lost

TeaBea

The calories on this site are based on NEAT (non-exercise activity thermogenisis) - that means your calories were assigned before exercise. So ideally you should be able to eat 100% of exercise calories back, and lose at the rate you selected.

However, there are many estimates involved - your activity level is really a range of activity. Food logged in is an estimate (some people are very accurate, but not everyone). Exercise calories are an estimate and some activities are easier to estimate than others.

Many people start by eating back 50-75% of exercise calories, and then adjust up or down after a few weeks depending on results.

L1zardQueen

http://community.myfitnesspal.com/en/discussion/10503681/exercise-calories-do-i-eat-these-a-video-explanation/p1

activeadriana

Before when I was losing weight I would usually eat back up to 75% of the exercise calories I burned. Some days I'd eat less, some days I'd eat up to 100% back. The amount changed everyday depending on how I felt. I usually like to leave some calories remaining.

westrich20940

If you used MFP to calculate your calorie goal --- yes eat back your exercise calories (at least 50% but up to 100%).

And...you will not maintain lean muscle mass while on a calorie deficit. You will ALWAYS lose a little. Keep up with toning/strength training to maintain as much as you can while you're loosing and then make sure to focus on strength training with a slight calorie EXCESS when trying to gain it back once you reach your goal.

sijomial

westrich20940 wrote: »

If you used MFP to calculate your calorie goal --- yes eat back your exercise calories (at least 50% but up to 100%).

And...you will not maintain lean muscle mass while on a calorie deficit. You will ALWAYS lose a little. Keep up with toning/strength training to maintain as much as you can while you're loosing and then make sure to focus on strength training with a slight calorie EXCESS when trying to gain it back once you reach your goal.

@westrich20940
The bold is not true. It's a danger for sure but not an absolute rule. You are painting a far too pessimistic picture!

It's been well documented that some people do gain some muscle mass while losing weight.
Especially if they are under-trained, not lean, have a small deficit and train effectively.
People with regular physque goals do not need to do cut and bulk cycles.

Worthwhile taking the time to read this and you can follow links to studies if interested.
https://muscleandstrengthpyramids.com/calorie-deficit-gain-weight/

sijomial

OP - your exercise is not taken into account when you do your goal set up.
The daily goal you get is for a day with no intentional exercise so the number you get is really nnnn + your estimated exercise calorie expenditure so it varies day to day in line with exercise

If you went to a TDEE calculator your weekly exercise is averaged out to give a same every day goal.

Both methods sensibly take a significant component of your calorie balance into account.

tinkerbellang83