Eating work out calories

schnicklefritz1

So, my questions to the masses……when you work out, walk or add exercise to MFP it gives you back calories. I currently try really hard to stick to my 1800 goal…that is allowing me to lose weight slow (when I eat properly) and I like that. I have read on many other posts about people eating those extra calories?

I currently do not work out much. I try to walk 6,000 to 10,000 steps a day and I do go to karate once a week and practicing the forms at home….I need to get moving again…I am just in a slump with the motivation right now.

What is the advice about those extra calories? I thought it was calories in and calories out….why would you eat the “give backs”? :huh:

Lizzy622

Those are extra calories out which you should eat if your deficit becomes too large. I usually don't eat them back unless I do a long workout burning 500 or more calories and then I only eat back around half. It also helps me feel better to exercise the calories away when I go over on occasion. You don't want a huge deficit because your body will start burning more protein (muscle) instead of fat which in time can slow the metabolism more.

bcattoes

What is the advice about those extra calories? I thought it was calories in and calories out….why would you eat the “give backs”? :huh:

When you exercise you raise the 'calories out' side of the equation higher than when you are sedentary. So, to keep the same deficit you need to also raise the 'calories in' side of the equation.

For example, on a normal day without exercise let's say you burn 2300 calories and eat 1800 calories. You have a 500 calorie deficit. On a normal day with exercise let's say you burn 2600 calories and you eat 2100 calories. You have a 500 calorie deficit.

schnicklefritz1

So if MFP is allowing me 1820 calories of eating a day...they are saying that on average I burn 2320? Is that what I am understanding you to say? With out doing any excercise?

Rose6300

So if MFP is allowing me 1820 calories of eating a day...they are saying that on average I burn 2320? Is that what I am understanding you to say? With out doing any excercise?

Yes, if you have it set to sedentary and to lose one pound a week.

Morgaath

So if MFP is allowing me 1820 calories of eating a day...they are saying that on average I burn 2320? Is that what I am understanding you to say? With out doing any excercise?

When you set you account up, how much did you tell MFP that you want to lose each week?
2lbs = 1,000 cal/day deficit,
1.5lbs = 750 cal/day deficit
1.0lbs = 500 cal/day deficit
0.5lbs = 250 cal/day deficit

So 1820 + what ever deficit you told it to give you = what MFP estimates you burn in a day based off what activity level you told it.

Exercise cals...if you told MFP that you have a physical job, and workout 5 times a week...then it is only when you go over and above that that you should eat them back.
If you told MFP that you sit all day at work, and then come home and watch tv all night....then any time you do stuff that is more active than that you would eat those calories back.

joansjourney

Personally I only eat up to half my calories back. This is because I'm trying to lose weight faster but because of inaccuracies in determining calories in and calories out (mostly out). I religiously weigh and measure my food so I assume that my calories in is pretty spot on but my calories out? For that I rely on a HRM, and while the one I have is supposed to be pretty accurate I don't know that for sure so I prefer to be cautious and only eat part of what I burn. I also only eat when I'm hungry and couldn't imagine stuffing myself to make my calorie goal.

IsaackGMOON

Well, the 1800 calories figure should be below your TDEE. So you are already in a deficit just eating at 1800 calories.

Lets say you've eaten your 1800 calories for the day (so you're already in a deficit) and then you burn off 500, that essentially means you're at 1300 calories for the day. That deficit is a bit low and you'll get hungry - so you eat all or some of them back.

For example, lets say you eat all of these calories back. 1300+500=1800 calories. This leaves you at a deficit still - all whilst getting exercise and eating a bit more.


I might not have explained it as well as I could have, but this is what I've learnt from MFP's forums and what I've been doing
We're both eating 1800 calories a day