Calorie deficit & exercise calories burned

daitfan78

Hi, I've been using myfitness pal to track my calorie intake and linked with my fitbit to count calories burned, I,ve a goal to loose fat , Im fairly fit and always active but always have that extra layer around the mid section from a bad diet and plenty of alcohol at weekends, so I've started a healthier eating plan and with the aim of loosing 1-1.5lbs a week as per myfitness pal ive a calorie total of 2180 cals a day,

my question is if the calories accumulated from exercise sometimes nearly cancel out my calorie intake is this doing too much or eating too little? my training at the moment it as follows, id generally do this most weeks ( but never watched what i was eating)

mon to friday i cycle to and from work every day short cycle about 16k a day, walk 10-12k, 2k with dog in morning, 5 k at lunch and 2-5 k with dog in evening depending, train kickboxing 3 times a week mon wed and sat, walk the dogs about 5k then on sat and sun , and when i can i try to squeeze in a 5k run on a sunday, the kickboxing is high intensity and varies alot of cardio , body weight exercises pad work etc and sparring, so can be really intense, according to fitbit/myfitness pal some days calories burned from exercise can be 2000 others , 1000 and when i rest usually a Sunday can be very minimal,

so basically do i need to eat more calories on high training days, when the calorie deficit from training nearly cancels out the calorie intake from food?

ive lost 6 pounds in the first 2 weeks of healthy eating, i know this can be water weight but i dont want to go too fast and then crash and burn. any info or pointers would be great

yirara

Yes, yes you need to eat more if you exercise. The calorie goal mfp gives you is for every day-to-day activity like work, household chores, etc. Exercise is on top of that. But I don't know if your fitbit takes this into account already, given it's linked. Depending on your settings this could be taken into account or not. And of course there's also the question of how well your calorie estimates are.

If your weightloss remains to be so high then do eat more. There's no point in trying to rush as you'll lose too much muscle relative to fat and your body might catch up and you crash or start binging.