Tell me If I am correct about this?

orangebluesun

So am I understanding correctly? Example: So if my daily calorie maximum is 1200 calories and if I exercise and burn 300 calories, then do I need to be eating back those 300 calories that I burned during exercise to lose weight and gain muscle?

Francl27

You won't gain muscle eating at a deficit, but yes, you're supposed to eat the calories back, otherwise your deficit will be too big and you will lose muscle.

MinnieInMaine

What Francl27 said. There is a chance you can gain a little muscle when you first start out - better known as "newbie gains" - but while on a calorie deficit, ultimately your goal is to retain the muscle you have. Make sure you stay active and get plenty of protein. The MFP protein guideline is low so don't worry about going over that number.

Also, make sure your weight loss goals are realistic. 1200 is the absolutely minimum on daily calories so unless you're petite in stature, this may actually be too low of a goal for you. As your profile is private, I can't give you specific advice so please refer to the guidelines in quotes below.

If you have 75+ lbs to lose 2 lbs/week is ideal,
If you have 40-75 lbs to lose 1.5 lbs/week is ideal,
If you have 25-40 lbs to lose 1 lbs/week is ideal,
If you have 15 -25 lbs to lose 0.5 to 1.0 lbs/week is ideal, and
If you have less than 15 lbs to lose 0.5 lbs/week is ideal.

psuLemon

So am I understanding correctly? Example: So if my daily calorie maximum is 1200 calories and if I exercise and burn 300 calories, then do I need to be eating back those 300 calories that I burned during exercise to lose weight and gain muscle?

Protein and weight training help you maintain your muscle during weight loss. But if calories are low, protein is low and cardio is your main focus, you will lose a good amount of muscle. So eat a moderate deficit (1lb per week), eat back at least 50% of those exercise calories and adjust your macros to include more protein. And weight train.

Holly_Roman_Empire

http://www.myfitnesspal.com/topics/show/10589-for-those-confused-or-questioning-eating-your-exercise-calo