Are the extra calories I get from exercising calculated into my weight-loss goal?

achsmath

I have recently completed the NASM calorie calculator and it gives me the following info: BMR - 1,913 cal, Total Daily Energy Expenditure - 2,965, and Adjusted Daily Caloric Intake to meet the weight-loss goal - 2,700. I have entered 2,700 cal into MyFitnessPal. This was calculated based on being moderately active.

Here is the question: When I exercise, my watch adds extra calories to my daily allowance. I'm wondering if I really get to eat the extra calories on those days, or if the fact that I'm exercising is already calculated into the 2,700 goal and I don't actually get to splurge.

Lietchi

If that NASM calculator is a TDEE calculator - which I think it is - it takes into account all your activities (entire calorie expenditure) including exercise.

MFP works differently: your chosen activity level (and in this case chosen calorie goal) is meant to represent only non exercise activity, on top of which exercise is added.

Different methods, you need to choose one and not mix them up:
- use the NASM calorie goal and ignore your exercise calories (with Premium you can disable the adjustment)
- use MFP's method: set up your account entering your personal data and sync your fitness tracker, and follow the calories goal as adjusted based on your activities

The first option means eating the same amount each day, and requires your activity level to be similar each week.
I prefer the second method because my activity level varies a lot and because I like reinforcing the idea that I need to be more active to eat more food.

In both cases: these are calculations based on population averages, so I recommend monitoring real life weight results by following one method for one or two menstrual cycles for women, or 4 to 8 weeks for men. After that period, adjust your calorie goal if needed (if your weight didn't evolve as expected - 7700 calories per kg or 3500 calories per lb gained/lost over the evaluated period).
For example, if you gained 2lbs over 8 weeks and you expected your weight to be stable, you ate 125 calories too many per day).