Eating back exercise calories to obtain net calories

bradXdale

I know I should be doing this but some days I find it VERY hard to hit these numbers because it's hard to eat that much..

MFP's BMR calculator has me at 2,183 calories/day.

Lately I've been eating around 2,000 - 2,100.

I have also been doing P90X3 which burns anywhere from 300 - 600 calories, 7 days a week. Some days are lower, some are higher. The max calorie burn I've had happen is 671 and the lowest around 280.

So on a typical day before I workout I'll have maybe 500-800 calories left for the day for dinner and maybe a snack afterwards. I'll workout and now MyFitnessPal is telling me I have 1,300 calories left for the day...with only one meal & a snack or two left I feel like this is hard for me to eat back.

I know that I should be eating back my calories because MFP takes into account your activity level, BMR, TDEE and all of that other jazz...but my main question is is it okay for someone my weight & height to not eat back all of a good majority of my exercise calories? I've done this over the past week or so only having a "net" number under 2,100.

Maybe I'm just freaking out and have a fear of eating that many calories within 4-5 hours or maybe I should eat more throughout the day so I do not have to eat it all within a certain time frame?

Also I do not get ridiculous hunger or cravings with the way I've been eating since joining MFP. My diary is open, take a peek!

Thanks for the help!

-bxd

bradXdale

Bump, getting buried under 1,200 calorie posts.

WBB55

In my experience, and from what people post on this website, an overall long term deficit on average of greater than 1000 calories is counter productive.

What's your total TDEE on average? (use this calculator if you never have scoobysworkshop.com/accurate-calorie-calculator/)

It's not that you won't lose weight at a greater than 1000 deficit. (And by deficit, I mean if your TDEE for the day is 3100 and you eat a total of 2100, then that day's deficit is 1000.) I think your weightloss bang-for-your-buck just starts to diminish as you begin losing enough calories that it affects your hormone production. And for a guy, having enough testosterone is a good thing.

bradXdale

In my experience, and from what people post on this website, an overall long term deficit on average of greater than 1000 calories is counter productive.

What's your total TDEE on average? (use this calculator if you never have scoobysworkshop.com/accurate-calorie-calculator/)

It's not that you won't lose weight at a greater than 1000 deficit. (And by deficit, I mean if your TDEE for the day is 3100 and you eat a total of 2100, then that day's deficit is 1000.) I think your weightloss bang-for-your-buck just starts to diminish as you begin losing enough calories that it affects your hormone production. And for a guy, having enough testosterone is a good thing.

My TDEE is between 3387 & 3005 (first number being 3 to 5 hours of exercise, second being 1-3 hours of light exercise)

So what I'm collecting from what you've said is I should probably bump my calories up a little more so I'm above my BMR (which is 2,185 Scooby's Calculator (deadly close to MFP's averages).?

...and yes...I don't want to lose the T!

somefitsomefat

In my experience, and from what people post on this website, an overall long term deficit on average of greater than 1000 calories is counter productive.

What's your total TDEE on average? (use this calculator if you never have scoobysworkshop.com/accurate-calorie-calculator/)

It's not that you won't lose weight at a greater than 1000 deficit. (And by deficit, I mean if your TDEE for the day is 3100 and you eat a total of 2100, then that day's deficit is 1000.) I think your weightloss bang-for-your-buck just starts to diminish as you begin losing enough calories that it affects your hormone production. And for a guy, having enough testosterone is a good thing.

When you set your activity level with the TDEE calculators, does it only take in to account cardio or should I include strength training days? For instance, with the IIFYM calculator it works based off the number of days you work out. If I lift 3 days a week and run 2, do I input 5 days? I ask because lifting supposedly doesn't burn many calories.

bradXdale

In my experience, and from what people post on this website, an overall long term deficit on average of greater than 1000 calories is counter productive.

What's your total TDEE on average? (use this calculator if you never have scoobysworkshop.com/accurate-calorie-calculator/)

It's not that you won't lose weight at a greater than 1000 deficit. (And by deficit, I mean if your TDEE for the day is 3100 and you eat a total of 2100, then that day's deficit is 1000.) I think your weightloss bang-for-your-buck just starts to diminish as you begin losing enough calories that it affects your hormone production. And for a guy, having enough testosterone is a good thing.

When you set your activity level with the TDEE calculators, does it only take in to account cardio or should I include strength training days? For instance, with the IIFYM calculator it works based off the number of days you work out. If I lift 3 days a week and run 2, do I input 5 days? I ask because lifting supposedly doesn't burn many calories.

I just put my information into the IIFYM calculator and it's the same exact numbers as Scooby's.

denisegunnels

I should have this problem. :happy: Moderation in all things. I agree with WBB55. Slow down and don't let your hormone levels take a beating.

somefitsomefat

In my experience, and from what people post on this website, an overall long term deficit on average of greater than 1000 calories is counter productive.

What's your total TDEE on average? (use this calculator if you never have scoobysworkshop.com/accurate-calorie-calculator/)

It's not that you won't lose weight at a greater than 1000 deficit. (And by deficit, I mean if your TDEE for the day is 3100 and you eat a total of 2100, then that day's deficit is 1000.) I think your weightloss bang-for-your-buck just starts to diminish as you begin losing enough calories that it affects your hormone production. And for a guy, having enough testosterone is a good thing.

When you set your activity level with the TDEE calculators, does it only take in to account cardio or should I include strength training days? For instance, with the IIFYM calculator it works based off the number of days you work out. If I lift 3 days a week and run 2, do I input 5 days? I ask because lifting supposedly doesn't burn many calories.

I just put my information into the IIFYM calculator and it's the same exact numbers as Scooby's.

I think I'm working my question wrong. What I'm asking is, when I set my activity level should I do it based off the total number of work outs (both weight training and cardio) or just off cardio (since weight training doesn't burn as much)? I'm always afraid to eat the number I'm given on these calculators because while I work out 5 days a week, I only do cardio 2 days. It seems like the number it gives is really high.

WBB55

what you've said is I should probably bump my calories up a little more so I'm above my BMR (which is 2,185 Scooby's Calculator (deadly close to MFP's averages).?

That's what I myself would do or recommend to someone I cared about.

ilsabeauchamp

FOLLOWING. I'm currious about this same topic, I'm trying to lose body fat and gain lean muscle so I've been logging EVERYTHING into MFP and then when I work out (twice a day) I'll burn about 900 cal's and MFP trys to encourage me to eat it back which seems counterproductive. BUT I just weighed in and I've gained a lb but I've lost inches over all. Should be trying harder to reach my caloric limit? Would that help insure I'm losing fat?

bradXdale

That's what I myself would do or recommend to someone I cared about.

I appreciate the advice. Maybe I shouldn't put the carriage before the horse and drop my calories so low.

Thank you WBB55.

odddrums

In my experience, and from what people post on this website, an overall long term deficit on average of greater than 1000 calories is counter productive.

What's your total TDEE on average? (use this calculator if you never have scoobysworkshop.com/accurate-calorie-calculator/)

It's not that you won't lose weight at a greater than 1000 deficit. (And by deficit, I mean if your TDEE for the day is 3100 and you eat a total of 2100, then that day's deficit is 1000.) I think your weightloss bang-for-your-buck just starts to diminish as you begin losing enough calories that it affects your hormone production. And for a guy, having enough testosterone is a good thing.

When you set your activity level with the TDEE calculators, does it only take in to account cardio or should I include strength training days? For instance, with the IIFYM calculator it works based off the number of days you work out. If I lift 3 days a week and run 2, do I input 5 days? I ask because lifting supposedly doesn't burn many calories.

I just put my information into the IIFYM calculator and it's the same exact numbers as Scooby's.

I think I'm working my question wrong. What I'm asking is, when I set my activity level should I do it based off the total number of work outs (both weight training and cardio) or just off cardio (since weight training doesn't burn as much)? I'm always afraid to eat the number I'm given on these calculators because while I work out 5 days a week, I only do cardio 2 days. It seems like the number it gives is really high.

I'd say just do the cardio, or maybe do 5 days of "light" exercise which should be a balance of lifting [a hour for me burns about 200 calories] and running. I think in the long run it doesn't really matter a whole bunch because you're ultimately still guessing. If you have a HRM for your jogs to get more accurate numbers then I'd use those numbers. Hopefully that helps!

cwolfman13

In my experience, and from what people post on this website, an overall long term deficit on average of greater than 1000 calories is counter productive.

What's your total TDEE on average? (use this calculator if you never have scoobysworkshop.com/accurate-calorie-calculator/)

It's not that you won't lose weight at a greater than 1000 deficit. (And by deficit, I mean if your TDEE for the day is 3100 and you eat a total of 2100, then that day's deficit is 1000.) I think your weightloss bang-for-your-buck just starts to diminish as you begin losing enough calories that it affects your hormone production. And for a guy, having enough testosterone is a good thing.

When you set your activity level with the TDEE calculators, does it only take in to account cardio or should I include strength training days? For instance, with the IIFYM calculator it works based off the number of days you work out. If I lift 3 days a week and run 2, do I input 5 days? I ask because lifting supposedly doesn't burn many calories.

I just put my information into the IIFYM calculator and it's the same exact numbers as Scooby's.

I think I'm working my question wrong. What I'm asking is, when I set my activity level should I do it based off the total number of work outs (both weight training and cardio) or just off cardio (since weight training doesn't burn as much)? I'm always afraid to eat the number I'm given on these calculators because while I work out 5 days a week, I only do cardio 2 days. It seems like the number it gives is really high.

Yes, you would include it...it's a workout. with the TDEE method your'e going to average things out over the course of a week rather than looking at isolated daily burns. As with anything, you make adjustments as per real world results, nobody has exactly the requirements that any of these calculators will spit out...they're just meant to be a good starting point.

LVCeltGirl

Yes, you should bump up your calories a bit. But you don't necessarily need to "eat more". Try things like nuts (I saw that you do that already but maybe 2 servings instead of one), avocado (every site seems to taut the good fat on those), and whole milk instead of 2% are some quick off the top of my head suggestions. Full fat cheese is another go to for me if I need to up my calories but don't feel like eating. It looks like you're eating well so it's just a matter of some "tweaks" to get the calories up there a bit more. I like the "eat back at least 1/2 your exercise calories" rule but I know that could create too big of a deficit according to TDEE.

Keep up the good work.

odddrums

FOLLOWING. I'm currious about this same topic, I'm trying to lose body fat and gain lean muscle so I've been logging EVERYTHING into MFP and then when I work out (twice a day) I'll burn about 900 cal's and MFP trys to encourage me to eat it back which seems counterproductive. BUT I just weighed in and I've gained a lb but I've lost inches over all. Should be trying harder to reach my caloric limit? Would that help insure I'm losing fat?

It's very, very slow to lose fast AND gain muscle. The weight you have is probably water weight, your muscles will take that in when they work out hard. The losing inches is great! I'd expect that because you're working out A LOT! Please, eat your calories back!

If you don't, you will lose weight faster, but you'll also probably lose more muscle. If you don't eat enough, your body will burn everything and you'll eventually burn yourself out, whereas if you eat them back and drink more water, your body will burn the fat and keep more of the muscle. If you're trying to just lose fat, eating your exercise calories back is essential! As long as you're at or a bit under your calories from MFP, you'll keep losing inches. Try it for 2 weeks and see if you gain inches [ignore the scale, water weight and such will mess with your head!]

TeaBea

FOLLOWING. I'm currious about this same topic, I'm trying to lose body fat and gain lean muscle so I've been logging EVERYTHING into MFP and then when I work out (twice a day) I'll burn about 900 cal's and MFP trys to encourage me to eat it back which seems counterproductive. BUT I just weighed in and I've gained a lb but I've lost inches over all. Should be trying harder to reach my caloric limit? Would that help insure I'm losing fat?

MFP gave you calorie deficit with ZERO exercise (I assume you are using MFP). This is why MFP expects you to eat calories back. Eating exercise calories back is only counterproductive if you are eating too many of them. This happens sometimes because MFP calorie burns are guesstimates.

You are unlikely to gain lean muscle......while eating at any deficit.....you are even less likely to be gaining lean muscle on a large deficit. In fact a large deficit....over a prolonged period.....you are working out to LOSE lean muscle.

I'm thinking you did not really gain a pound (if your numbers are accurate). It's more likely your (sore) muscles are just holding water. One weigh-in is not the best indicator.

bradXdale

MFP gave you calorie deficit with ZERO exercise (I assume you are using MFP). This is why MFP expects you to eat calories back. Eating exercise calories back is only counterproductive if you are eating too many of them. This happens sometimes because MFP calorie burns are guesstimates.

So it's okay to eat some of them back (I track all workouts with a Polar FT7 HRM)...if so I've been doing the right thing then asides from having calories set too low. :P

parkscs

Honestly I'd say you can go either way. MFP is indeed configured so that you eat your exercise calories back, but from what you've told us I'm not really convinced that you have to eat 2600-2700 calories/day in order to achieve healthy weight loss. People like to overstate the effects of eating "too little" but I think you would be surprised what "too little" looks like when you're 270 pounds. I think you're fine to keep your intake around 2000-2400 calories/day, make sure you're hitting your protein macro (calculate using lean body mass) and don't worry too much about it.

So it's okay to eat some of them back (I track all workouts with a Polar FT7 HRM)...if so I've been doing the right thing then asides from having calories set too low. :P

And keep in mind that HRM's are not designed to measure calorie burns from exercises like P90X. They are configured to estimate caloric burn from steady state cardio. As such, I would consider its estimate of your caloric burn from P90X to be a guestimate at best and perhaps only eat a portion of those calories back.

WBB55

So it's okay to eat some of them back

Of course you can. Especially if you're hungry or feeling weak. Right now at your current weight, you have a lot more leeway one way or the other as to what's too much or too little. Once you're closer to your goal weight, the window of what's too much and what's too little closes.

For instance. If your average TDEE is 3100, and your BMR is 2100. That is your current window. You will lose weight at a predictable rate (if all your calculations and food measurements are correct) as long as you eat a balanced diet ANYWHERE between those two numbers in total calories.

In THEORY, on average, over a long period, if you ate 2100 every day, you'd lose 2 pounds a week
...if you ate 2600 every day, you'd lose 1 pound per week
...if you ate 2850, you'd lose 1/2 pound per week.

ilsabeauchamp

It's very, very slow to lose fast AND gain muscle. The weight you have is probably water weight, your muscles will take that in when they work out hard. The losing inches is great! I'd expect that because you're working out A LOT! Please, eat your calories back!

If you don't, you will lose weight faster, but you'll also probably lose more muscle. If you don't eat enough, your body will burn everything and you'll eventually burn yourself out, whereas if you eat them back and drink more water, your body will burn the fat and keep more of the muscle. If you're trying to just lose fat, eating your exercise calories back is essential! As long as you're at or a bit under your calories from MFP, you'll keep losing inches. Try it for 2 weeks and see if you gain inches [ignore the scale, water weight and such will mess with your head!]

Yeah, I know that as a female we tend to hold more water weight, and now that I'm really analyzing it I'm also nursing so the milk build may also attribute to the gain. I know I should ignore the scale but, I'm pretty addicted to it I'll boost my cal's by eating some nuts or something. Thanks for the reply, I appreciate it.

kgeyser

MFP gave you calorie deficit with ZERO exercise (I assume you are using MFP). This is why MFP expects you to eat calories back. Eating exercise calories back is only counterproductive if you are eating too many of them. This happens sometimes because MFP calorie burns are guesstimates.

So it's okay to eat some of them back (I track all workouts with a Polar FT7 HRM)...if so I've been doing the right thing then asides from having calories set too low. :P

I'm doing P90X3 as well with a Polar FT4 HRM - the calorie burns are wrong. HRMs are best for steady state cardio, which P90X3 is not. There are too many intervals, varying intensities, breaks - the formula the HRM uses to calculate calorie burn doesn't work with those things. I eat back 50% or fewer of my exercise calories to account for the miscalculated burn.

Shaky44

I'd like to steer this in a little different direction . . .

With your heavy workout schedule, you seem like the ideal person to just ignore exercise calories and eat toward a TDEE-set goal every day. Your TDEE is around 3400 (it could even be higher if you are really pushing yourself in strength training), so eating 2500-2700 per day would make sense. This would give you a 1.5 lb / week weight loss. Eating more will also allow you to workout harder and keep more muscle as you lose weight.

bradXdale

I'm doing P90X3 as well with a Polar FT4 HRM - the calorie burns are wrong. HRMs are best for steady state cardio, which P90X3 is not. There are too many intervals, varying intensities, breaks - the formula the HRM uses to calculate calorie burn doesn't work with those things. I eat back 50% or fewer of my exercise calories to account for the miscalculated burn.

This is definitely something to consider especially because of the style of the workouts. Sometimes my heart rate will drop down to the 120's then 15 seconds later it's at 150+ again for 15-20 seconds, then back down (almost like HIIT).

I'd like to steer this in a little different direction . . .

With your heavy workout schedule, you seem like the ideal person to just ignore exercise calories and eat toward a TDEE-set goal every day. Your TDEE is around 3400 (it could even be higher if you are really pushing yourself in strength training), so eating 2500-2700 per day would make sense. This would give you a 1.5 lb / week weight loss. Eating more will also allow you to workout harder and keep more muscle as you lose weight.

This sounds sustainable. When I started MFP I was eating 2,500 calories a day and was seeing very rapid weight loss (like 5 pounds in a week, probably a lot of water). I'm thinking of going back to 2,500 calories and being contempt with eating that much.

Thanks for all the advice!

bradXdale

Just an update. I've been eating around 2300 - 2500 a day for the past 3 days and I dropped .8 pounds compared to the previous weigh in.

indianarunner76

Sounds great

PinkyFett

I was on 1500-1600 calories after my son was born but now that I'm exercising I burn AT LEAST 300 each time, usually more. So I lowered my calorie intake to 1200 a day so I'm still eating about the same calories as before. It's hard to eat so many calories when you're eating healthier foods (and are picky).