Calories vs Exercise
debig1007
Posts: 2
my goal is 1200 calories per day. my question is do i need to maintain that 1200 calories even with exercise. what i mean is this
I start with 1200, eat 1200 then burn 400, does that mean i HAVE to eat 400 more to maintain the 1200 to lose weight? wouldn't eating only 1200 and burning 400 mean I will lose it faster?
I start with 1200, eat 1200 then burn 400, does that mean i HAVE to eat 400 more to maintain the 1200 to lose weight? wouldn't eating only 1200 and burning 400 mean I will lose it faster?
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Replies
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I think changing your caloric intake to line up with how much you exercise is a bit too complicated, imho.
Just stick to 1200 calories a day whether you exercise or not and you'll lose weight.0 -
Very common question. I say, eat back most of your exercise calories. That's what MFP recommends. You need some calories to keep your body moving.0
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I think changing your caloric intake to line up with how much you exercise is a bit too complicated, imho.
Just stick to 1200 calories a day whether you exercise or not and you'll lose weight.
I think this is bad advice. Ignore it.
OP, eat back your exercise calories. 1200 is probably too little of a calorie intake anyways.0 -
I always had the best luck when I ate back my exercise calories. And, I really did need it, or I'd be ravenous. MFP is set up to allow you to eat them back. That's why it felt like a bonus when I got 300 to eat from exercise. I'd exercise because I'd WANT to have that extra snack.. ; )0
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my goal is 1200 calories per day. my question is do i need to maintain that 1200 calories even with exercise. what i mean is this
I start with 1200, eat 1200 then burn 400, does that mean i HAVE to eat 400 more to maintain the 1200 to lose weight? wouldn't eating only 1200 and burning 400 mean I will lose it faster?
MFP works like this.........
Eat 1600 .....exercise for 400 = 1200 NET
MFP gave you a calorie deficit BEFORE exercise.....because some people cannot exercise. Those people eat AT LEAST 1200 and still lose weight.
Now - 1200 calories comes from a mathematical equition. You supplied "I want to lose XX pounds per week" .......1200 may be an appropriate goal (if you are petite) .....or it may have been an agressive goal. What I'm saying is 1200 is "popular" but neccessarily healthy.
Your body is using calories all day ....even while sleeping. Heart, lungs, kidneys, etc. all need calories.
Check out your BMR .....calories your body would use if you stayed in bed all day .......higher than 1200, means your weight loss goal is aggressive.
http://www.fitnessfrog.com/calculators/bmr-calculator.html
Healthy weight loss strives to lose fat AND keep muscle. Aggressive weight loss goals will lead to some muscle loss.0 -
This seems like a big argumentative talk on myfitnesspal. When it comes to calories and exercising I try not to eat back my exercise calories, but if I am super hungry still then yes I will eat SOME of them back. No need to starve yourself because you don't want to eat some of your workout calories. Everyone is different though and you just need to find what feels the most comfortable to you and what makes you lose the most weight.0
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You should be Netting 1200, so yes, eat back your exercise calories. Get a Heart Rate Monitor or Fitbit, they help track what you really do, as MFP over estimates calorie burn. Most people on here are going to tell you to eat more than 1200, but you'll figure out what your body needs. I find it beneficial to stick to a range of 1200-1500 calories per day, and just try to stock up on the lean meats, veggies, and fruit.
And drink a ton of water always.0 -
I always had the best luck when I ate back my exercise calories. And, I really did need it, or I'd be ravenous. MFP is set up to allow you to eat them back. That's why it felt like a bonus when I got 300 to eat from exercise. I'd exercise because I'd WANT to have that extra snack.. ; )
I'm eating 1400 calories (which on most days doesn't feel like much). I love to exercise, because I like the way I feel after. The BIG bonus though is to be able to eat more! Me running on the treadmill I think about frozen yogurt or whatever. It probably isn't healthy, but to each his own.0 -
You really want to exercise to build muscle tone, which will burn fat for you. You burn protein exercising, and some fat, but mostly protein.. Low balling your calories in the short term will work, but it is counter productive in the long term.0
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You really want to exercise to build muscle tone, which will burn fat for you. You burn protein exercising, and some fat, but mostly protein.. Low balling your calories in the short term will work, but it is counter productive in the long term.
You can't build muscle in a calorie deficit.0 -
This seems like a big argumentative talk on myfitnesspal. When it comes to calories and exercising I try not to eat back my exercise calories, but if I am super hungry still then yes I will eat SOME of them back. No need to starve yourself because you don't want to eat some of your workout calories. Everyone is different though and you just need to find what feels the most comfortable to you and what makes you lose the most weight.
The point of eating calories back is not to lose the MOST weight, or even just to stave off hunger. The point of eating calories back is to lose the most FAT. Of course people who eat none of their exercise calories lose the most "weight." But healthy weight loss should be about reducing body fat % .....not just moving the number on the scale.
Hunger is not a good indicator.....drinking 400 calories in soda is not filling......eating 400 calories in lettuce is filling......but neither helps to sustain muscle (while eating at a calorie deficit).0 -
You really want to exercise to build muscle tone, which will burn fat for you. You burn protein exercising, and some fat, but mostly protein.. Low balling your calories in the short term will work, but it is counter productive in the long term.
You can't build muscle in a calorie deficit.
That is basically the point of my response.0 -
MFP is built on you having a NET deficit.
So, if your normal day you sit and watch tv, and your NET should be 1200... eat 1200 cals.
On a day you spend 5 hrs at the gym,and burn 3,000 calories on the stair climber, you should NET 1200 by eating 4,200 cals (4200-3000=1200).
On a day you go shopping for 6 hrs, shuffling along at 2 mph on average and burn 680 cals in the process, you should NET 1200 by eating 1880 cals. (1880-680=1200)0 -
But for me personally hunger is my indicator, I'm not going to eat unless I am hungry. I am not going to over stuff myself because myfitnesspal says I need to eat back my exercise calories. I have a healthy breakfast, lunch, dinner and snacks a day without eating back my calories. So why would I want to eat them back if I don't feel the need to. Like I said, I feel like everyone is different when it comes to this topic.0
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But for me personally hunger is my indicator, I'm not going to eat unless I am hungry. I am not going to over stuff myself because myfitnesspal says I need to eat back my exercise calories. I have a healthy breakfast, lunch, dinner and snacks a day without eating back my calories. So why would I want to eat them back if I don't feel the need to. Like I said, I feel like everyone is different when it comes to this topic.
If your calorie deficit is too high, and you don't eat the proper balance of macros for you, you can lose lean muscle mass.0 -
I don't feel like I am loosing any muscle mass, my fat percentage is going down and I do feel stronger, I can lift heavier than before and I'm doing more reps. I feel good
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But for me personally hunger is my indicator, I'm not going to eat unless I am hungry. I am not going to over stuff myself because myfitnesspal says I need to eat back my exercise calories. I have a healthy breakfast, lunch, dinner and snacks a day without eating back my calories. So why would I want to eat them back if I don't feel the need to. Like I said, I feel like everyone is different when it comes to this topic.
If your calorie deficit is too high, and you don't eat the proper balance of macros for you, you can lose lean muscle mass.
This!^
Some people eat tons of fiber......I'm not saying fiber is a bad thing. BUT it keeps you full without fueling lean muscle mass.
Eating some calorie dense foods (small portion sizes) .....will help keep protein and fat levels high. Hunger (or lack of) is not evidence of proper macros.0 -
Okay.0
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my goal is 1200 calories per day. my question is do i need to maintain that 1200 calories even with exercise. what i mean is this
I start with 1200, eat 1200 then burn 400, does that mean i HAVE to eat 400 more to maintain the 1200 to lose weight? wouldn't eating only 1200 and burning 400 mean I will lose it faster?
Depends on how you're planning your weight loss. At the most basic level loss is about burning more energy than you consume, so the work you do in the gym helps lead to that energy (calorie) deficit.
Not eating your expenditure back may lead you to lower weight loss, but subject to your net intake over the course of a day may lead to other side effects. While it's as simple as energy out exceeding energy in the balance (or loss) comes from all body tissues, not just fat. If your net consumption is too low then your body will be cannibalising muscle or organs as well as fat.
For the majority of women the lower limit for net intake is around 1200 calories, so aim to eat back enough that you're netting at least that.
All that said personally I only account for defined training; running, rowing, cycling. I don't account for the walk to and from work (200 cals per day) or heading up and down several flights of stairs each day at work. That means I have to be a bit more religious about eating back my training expenditure as there is a reasonable amount of unaccounted for expenditure already.0 -
You really want to exercise to build muscle tone, which will burn fat for you. You burn protein exercising, and some fat, but mostly protein.. Low balling your calories in the short term will work, but it is counter productive in the long term.
You can't build muscle in a calorie deficit.
but i can make my muscles longer though right? :laugh:0 -
This seems like a big argumentative talk on myfitnesspal. When it comes to calories and exercising I try not to eat back my exercise calories, but if I am super hungry still then yes I will eat SOME of them back. No need to starve yourself because you don't want to eat some of your workout calories. Everyone is different though and you just need to find what feels the most comfortable to you and what makes you lose the most weight.
The point of eating calories back is not to lose the MOST weight, or even just to stave off hunger. The point of eating calories back is to lose the most FAT. Of course people who eat none of their exercise calories lose the most "weight." But healthy weight loss should be about reducing body fat % .....not just moving the number on the scale.
Hunger is not a good indicator.....drinking 400 calories in soda is not filling......eating 400 calories in lettuce is filling......but neither helps to sustain muscle (while eating at a calorie deficit).
Agree.
There really shouldn't be an argument over whether or not to eat your exercise calories back. That's how the program was designed. It seems silly to sign up for a program, input your specific goals and personal information, and then deliberately follow it the wrong way.
If you're not sure that your calorie burn is accurate, you can round down or eat a portion of your exercise calories. But at 1200 calories, it's especially important that you keep an eye on your nutrition and make sure you're fueling your body appropriately.0 -
You really want to exercise to build muscle tone, which will burn fat for you. You burn protein exercising, and some fat, but mostly protein.. Low balling your calories in the short term will work, but it is counter productive in the long term.
You can't build muscle in a calorie deficit.
That is basically the point of my response.
It may be what you meant, but not exactly what you said.
In high intensity workouts you burn Carbs.
In low intensity workouts you burn Fat.
Only when you body is desperate (Like when you are trying to eat 1,200 cals, and burn 3,000) does it eat Pro, as it needs that to replace the muscle cells that die (they do all the time) and get damaged.
Meanwhile, please wander over and let Scooby explain it to you a bit better than I can: http://scoobysworkshop.com/does-cardio-burn-muscle/0 -
This seems like a big argumentative talk on myfitnesspal. When it comes to calories and exercising I try not to eat back my exercise calories, but if I am super hungry still then yes I will eat SOME of them back. No need to starve yourself because you don't want to eat some of your workout calories. Everyone is different though and you just need to find what feels the most comfortable to you and what makes you lose the most weight.
The point of eating calories back is not to lose the MOST weight, or even just to stave off hunger. The point of eating calories back is to lose the most FAT. Of course people who eat none of their exercise calories lose the most "weight." But healthy weight loss should be about reducing body fat % .....not just moving the number on the scale.
Hunger is not a good indicator.....drinking 400 calories in soda is not filling......eating 400 calories in lettuce is filling......but neither helps to sustain muscle (while eating at a calorie deficit).
Agree.
There really shouldn't be an argument over whether or not to eat your exercise calories back. That's how the program was designed. It seems silly to sign up for a program, input your specific goals and personal information, and then deliberately follow it the wrong way.
If you're not sure that your calorie burn is accurate, you can round down or eat a portion of your exercise calories. But at 1200 calories, it's especially important that you keep an eye on your nutrition and make sure you're fueling your body appropriately.
I think it's all opinion, what works for you may or may not work for others. I feel that the way I do it works for ME.0 -
I think it's all opinion,
I'm not convinced that quite a large corpus of medical research really constitutes "opinion" per se. But since you choose to disagree that's entirely your choice, it's just not really the best idea to try to sell it to someone else given that the weight of evidence supports the assertion that one should consume to base matebolism.0 -
I think it's all opinion,
I'm not convinced that quite a large corpus of medical research really constitutes "opinion" per se. But since you choose to disagree that's entirely your choice, it's just not really the best idea to try to sell it to someone else given that the weight of evidence supports the assertion that one should consume to base matebolism.
They posted on the boards looking for opinions, so I stated mine; just like everyone else did. They don't have to do what I am doing.0 -
Honestly, I eat back what I can. I think the general agreement will be to try to do just that. 1200 is before exercise. Your body needs something to run off of. I usually eat 1200-1400 even after exercise, but that's because I just eat until I'm full. And some people do get full around that point. You have to make sure your body has enough to run off of. Adequate nutrition is important. I have seen people who eat 1600 a day but burn off 400 of that and manage to lose weight.0
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This seems like a big argumentative talk on myfitnesspal. When it comes to calories and exercising I try not to eat back my exercise calories, but if I am super hungry still then yes I will eat SOME of them back. No need to starve yourself because you don't want to eat some of your workout calories. Everyone is different though and you just need to find what feels the most comfortable to you and what makes you lose the most weight.
The point of eating calories back is not to lose the MOST weight, or even just to stave off hunger. The point of eating calories back is to lose the most FAT. Of course people who eat none of their exercise calories lose the most "weight." But healthy weight loss should be about reducing body fat % .....not just moving the number on the scale.
Hunger is not a good indicator.....drinking 400 calories in soda is not filling......eating 400 calories in lettuce is filling......but neither helps to sustain muscle (while eating at a calorie deficit).
Agree.
There really shouldn't be an argument over whether or not to eat your exercise calories back. That's how the program was designed. It seems silly to sign up for a program, input your specific goals and personal information, and then deliberately follow it the wrong way.
If you're not sure that your calorie burn is accurate, you can round down or eat a portion of your exercise calories. But at 1200 calories, it's especially important that you keep an eye on your nutrition and make sure you're fueling your body appropriately.
I think it's all opinion, what works for you may or may not work for others. I feel that the way I do it works for ME.
That's like saying it is an opinion that a hammer is used to drive nail. In fact, if you are using MFP as designed then you already have a massive deficit from maintenance built in...you don't need to make it bigger with exercise...again...it's not opinion. It is the way the frackin' program is designed.
You probably use a hammer to drive screws don't you? Because that would be your opinion as to what a hammer is for?0 -
I agree with 1,200 be a little under. Being hungry too often is not the goal. You want to be satisfied and our bodies need the calories to burn more fat. MFP does allot more calorie intake if you exercise. If you choose to log on this site, it should give you the info needed. GOOD LUCK Remember that those who starve themselves gain it back again and usually more! 0
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You really want to exercise to build muscle tone, which will burn fat for you. You burn protein exercising, and some fat, but mostly protein.. Low balling your calories in the short term will work, but it is counter productive in the long term.
Sorry but you burn carbs during exercise not protein, for energy anyways...protein is broken down for muscle growth and repair...
Correct on the long term negative effect on low balling the calories..0 -
This seems like a big argumentative talk on myfitnesspal. When it comes to calories and exercising I try not to eat back my exercise calories, but if I am super hungry still then yes I will eat SOME of them back. No need to starve yourself because you don't want to eat some of your workout calories. Everyone is different though and you just need to find what feels the most comfortable to you and what makes you lose the most weight.
You don't have to be rude to me because you don't agree with me.
The point of eating calories back is not to lose the MOST weight, or even just to stave off hunger. The point of eating calories back is to lose the most FAT. Of course people who eat none of their exercise calories lose the most "weight." But healthy weight loss should be about reducing body fat % .....not just moving the number on the scale.
Hunger is not a good indicator.....drinking 400 calories in soda is not filling......eating 400 calories in lettuce is filling......but neither helps to sustain muscle (while eating at a calorie deficit).
Agree.
There really shouldn't be an argument over whether or not to eat your exercise calories back. That's how the program was designed. It seems silly to sign up for a program, input your specific goals and personal information, and then deliberately follow it the wrong way.
If you're not sure that your calorie burn is accurate, you can round down or eat a portion of your exercise calories. But at 1200 calories, it's especially important that you keep an eye on your nutrition and make sure you're fueling your body appropriately.
I think it's all opinion, what works for you may or may not work for others. I feel that the way I do it works for ME.
That's like saying it is an opinion that a hammer is used to drive nail. In fact, if you are using MFP as designed then you already have a massive deficit from maintenance built in...you don't need to make it bigger with exercise...again...it's not opinion. It is the way the frackin' program is designed.
You probably use a hammer to drive screws don't you? Because that would be your opinion as to what a hammer is for?
You don't have to be rude to me just because you don't agree with me.0
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