I know there's a lot of threads on the topic of eating exercise calories, but hopefully this is specific enough to not just be a repeat.
In terms of how much of the exercise calories to eat... MFP has a minimum for men of 1500 calories a day. My BMR is about 1900.
If I want to lose about 0.5kg per week, that is around a 500 calorie deficit. MFP will set my target at 1500 as this is the minimum.
But if I want to lose 1kg a week - a 1000 calorie deficit - my target is still 1500 (only a 400 calorie deficit).
I burn around 3200 calories a day. Should I ignore the first 600 exercise calories, to bring my deficit back up to 1000, then eat the rest?
Or should I manually set my target to 2200 calories and really just use MFP to keep track of my intake?