Confused about caloric intake

shannonschmiedel

I just joined MFP and I have a gym membership. I set my goals at 1.5 lb loss per week because I am trying to lose 60 - 70 pounds. That would take me down to 145 - 155 lbs standing 5' 9'. MFP says my net calories consumed in order to do that is 1470 per day. I usually spend an hour in the gym four times a week. I burn about 350 calories per workout. Does that mean that I need to eat 1470 + 350 (burned) = 1820 in order to lose at a healthy rate? That seems like a lot of calories to eat in a day to lose weight. Or is it 1470 - 350 = 1120 calories a day? Please help me make sense of what I should be consuming after exercise as I want to lose weight the right way so I can keep it off. Thanks!!

CarlaNeverGivenUp

I usually try to stick to net but if I am hungry on some days I will eat back some of the exercise calories. This is a debated topic on MFP! I'm in this for life so I have tortoise wins race mentality. There are days when I'm just not that hungry then days when I'm starving.

herblackwings39

I just joined MFP and I have a gym membership. I set my goals at 1.5 lb loss per week because I am trying to lose 60 - 70 pounds. That would take me down to 145 - 155 lbs standing 5' 9'. MFP says my net calories consumed in order to do that is 1470 per day. I usually spend an hour in the gym four times a week. I burn about 350 calories per workout. Does that mean that I need to eat 1470 + 350 (burned) = 1820 in order to lose at a healthy rate? That seems like a lot of calories to eat in a day to lose weight. Or is it 1470 - 350 = 1120 calories a day? Please help me make sense of what I should be consuming after exercise as I want to lose weight the right way so I can keep it off. Thanks!!

MFP set your calorie goal with a deficit before exercise. That 1470 per day already has 750 calories removed for your desired 1.5 lbs a week. (Would have been 2220 to maintain) When you exercise the 350 calories is added to the 1470 and eaten back. If you're fairly sure of your calorie burns you can eat them all back and still lose weight. If you worry the number may be a bit high eat back 3/4 or 1/2.

xRiverX

I usually try to stick to net but if I am hungry on some days I will eat back some of the exercise calories. This is a debated topic on MFP! I'm in this for life so I have tortoise wins race mentality. There are days when I'm just not that hungry then days when I'm starving.

Great mentality

Always stick in your guide lines and look at them as an allowance.

Enjoy your food or find good food that you enjoy the taste.

space out your cals if you can always drink water

never beat yourself up over eating cals just draw a line and move on.

Good luck even though its not luck

Binkie1955

I ignore calories and eat when I'm hungry. but I limit carbohydrates instead of calories. so all this calorie limitation stuff isn't something I worry about. exercise doesn't particularly help you lose weight but people like to think it does so go figure. my diary's open. good luck with that calorie thing.

MORECHABLIS

As long as you've got a good idea that the exercise calories are near as correct as possible. I only eat back some of the exercise cal's if I fancy it that day.

Eg. I do a lot of cycling and easily burn 2,000 to 3,000 on some days (HRM). I will eat back half of them, and sometimes up to 2/3 of extra cal's used. It's part of the reason I enjoy exercise, it's the bonus on the food side it gives you.

It seems to be working, as since I started in early August, I've lost 11 lb by last Monday and looks like by next weigh in I'll be another 4-6 lb lower.

shannonschmiedel

Thank you so much for taking time to help me understand! I want to make sure that I am starting this journey off right andlosethis weight in a healthy way.