Eating Back Exercise Calories

F1GHT4F1T

Do you guys eat back exercise calories? I've been looking up whether or not it's best to do so but I'm still not too sure about it. And opinions on it or personal experiences with it would be super helpful. Also I do eat according to my TDEE and my caloric intake already includes a deficit so it may be possible that not eating calories back leaves me with less calories than my body needs. Thanks in advance for your advice!

Dnarules

If you are using the MFP method, you are supposed to eat them back because MFP has already built in the deficit. You just want to make sure you are not overestimating calorie burn.

Some people use the TDEE method. They determine their TDEE using their activity level, and then subtract a certain percentage or amount of calories from that number. In this case, you don't eat your exercise calories back, but instead eat the same amount every day.

kamyers1289

Sometimes I do, sometimes I don't, but I always stay under my TDEE.

My TDEE is approx. 2400, so my daily goal is 1900. I usually eat around 1900, but if I worked out really hard that day, I might go up to 2100 at the most. I work long days (8 hours minimum, but usually 10, and I'm a manager at a convenience store so I'm on my feet and haulin' booty all day), so it's sometimes essential for me to eat back my exercise calories if I want to keep my energy up.

Hope this kind of helps you

stumblinthrulife

Exercise calories are no different than any other calories. If you don't eat them back you are simply increasing your deficit. Pick a deficit based on a healthy weight-loss rate, and stick to it.