Do I eat the calories that I have burned?

traceybett

My phone app shows calories remaining and it adds back the calories i have burned as "remaining" To lose weight, should I stay with my original 1200 calories a day or eat what is "remaining" on my app?



Really not sure and help is much appreciated

dian1227

Greetings!!

I've heard two schools of thought on this. 1. Yes, you have the availability of eating those extra calories because you have technically already burned them off. OR 2. No, stay on course for more efficient weight loss.

I come somewhere in the middle. I don't want to use my "burned calories" as a reason to eat more than what I have conditioned my self to eat now @ 1500 calories. My body is just now learning how to deal with the change after a month, and I feel like giving myself another 500 calories a day on days I've exercised maybe confuses it? I'm not a nutritionist, but it sound logical to me. However, if you decide on a low cal snack or if you are going to dinner and maybe hard to stick to the original 1300, there is your saftey net.

Hope I helped and didn't confuse more...lol

Blessings,

Diane

QueenofCups

As long as you NET more than 1200 calories, thats what you should shoot for. If your goal is 1200, then yes eat your burned calories. But if you set your cals higher (like mine is), then just try to keep over 1200 cals as to not send your body into starvation mode.
BUT, don't eat if you aren't hungry.

Thats just my personal opinion based on my experience.

When I eat less than 1200 cals I sometimes gain weight. If I eat closer to my goal cals - 1650 - then I lose.

missduffbug

I asked pretty much the same thing this morning as I wasnt sure - have a look at my profile and see the thread I did as so many people replied and it was really helpful. Think I named it Calories 'earned' through exercise xx

jrt9999

Both my wife and i eat back all exercise calories and we both lose weight weekly. I eat to lose or gain weight. For me the exercise is only to build muscle and/or the heart, so i must keep my body replenished after each work-out.

Good luck to you.

traceybett

Thank you!! It really does help to know how others are handling it. I will take your advice and stick with 1200. the "remaining" calories on my phone app are in big bold print at the top of the screen, so it will be tricky remembering what I "really" have left in order to stick close to 1200.


You rock!

lauramorris85

I do. The more you burn, the more you can eat!

AHealthierRhonda

I don't intentionally eat the calories I burn. I treat myself to something sinful and since I go to bed shortly after exercising, I don't have time to eat them. I usually eat around 1350 a day and am allowed 1370. Yesterday I burned 1001 cals on the elliptical and wound up with over 100 cals left that I could eat. I had a cup of ice cream and went to bed. Down 1.5 lbs from yesterday!!

ltowne

Tough question. My trainer says NO to adding back in the calories, but I have heard others say that if you don't , your body goes into starvation mode. I would like to know the answer to this question too! My calories are all over the place and when I exercise, I feel like I can eat a little more. Maybe that is why I have been stuck on an 11 pound weight loss for the past three weeks! Good luck and feel free to add me as a friend!

jwd28

If your original goal is 1200 then yes, you should absolutely eat back the calories you burned.

ladyhawk00

MFP is designed for you to eat them. MFP has a built in cal deficit, based on your chosen loss per week goal, regardless of exercise. If you do not replace those cals burned in exercise, you create a larger deficit, which may be unhealthy and unsustainable. MFP adds cals for exercise to maintain the deficit you chose.

Here are some great threads that explain in more detail how MFP works, metabolism, and why it's important to fuel the body properly to get the best out of it. Good luck to you!

http://www.myfitnesspal.com/topics/show/61706-guide-to-calorie-deficits

http://www.myfitnesspal.com/topics/show/173853-an-objective-look-at-eating-exercise-calories

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

http://www.myfitnesspal.com/topics/show/153704-myth-or-fact-simple-math-3500-calories-one-pound-eat

PhoenixFire975

Okay. Well, first off, 1200 is not enough cals for you, especially if you exercise. It is only a minimum requirement and you should try finding a calc to decide your daily cal goal based on various factors (try Google-ing "daily calorie intake calculator"). Also, to stick to your cal goal, you really should eat back enough of your exercise cals to where your net cals (cals eaten-cals burned) equals your daily goal.

traceybett

MFP is designed for you to eat them. MFP has a built in cal deficit, based on your chosen loss per week goal, regardless of exercise. If you do not replace those cals burned in exercise, you create a larger deficit, which may be unhealthy and unsustainable. MFP adds cals for exercise to maintain the deficit you chose.

Here are some great threads that explain in more detail how MFP works, metabolism, and why it's important to fuel the body properly to get the best out of it. Good luck to you!

http://www.myfitnesspal.com/topics/show/61706-guide-to-calorie-deficits

http://www.myfitnesspal.com/topics/show/173853-an-objective-look-at-eating-exercise-calories

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

http://www.myfitnesspal.com/topics/show/153704-myth-or-fact-simple-math-3500-calories-one-pound-eat

Thank you!!!!

Losing2Live69

YES!! I was told not to...so I didn't. I was eating 1200 calories a day and burning between 400-600. That put my at a net intake of only 600-800 calories a day. I ate this way for two weeks and didn't lose any weight. I went to the doctor feeling terrible...chills, dizzy, muscle cramps, heart palpitations...what was wrong??? I was starving myself! My sodium and potassium were dangerously low. Your body needs those extra calories to function. We lose things like sodium through sweating and potassium through using our muscles. Many people on here will argue not to eat your exercise calories. Let me tell you from personal experience. When you put your body in starvation mode you probably won't lose weight and you can end up really sick. You may not feel bad at first, but it will eventually catch up with you. I don't necessarily eat all the calories back, but I do make sure I always have a net of at least 1500 calories a day. My weight loss has sped back up too. Listen to your body.

aset132

I have read a lot of these post with many people saying "don't eat back the calories" That can be so unhealthy and a bit scary. Work out to change your body shape and help your body to burn efficiently (fat vs muscle). If you don't eat back those calories you can go into starvation mode and your body will hold onto the fat. Your body needs that energy to be healthy. You'll find yourself tired, having headaches, and feeling awful if you don't. I eat back my calories and still lose 1.5 to 3lbs a week. On top of that I have energy and feel amazing! Good luck!!!!

HealthyishWithMaggieG

Tough question. My trainer says NO to adding back in the calories, but I have heard others say that if you don't , your body goes into starvation mode. I would like to know the answer to this question too! My calories are all over the place and when I exercise, I feel like I can eat a little more. Maybe that is why I have been stuck on an 11 pound weight loss for the past three weeks! Good luck and feel free to add me as a friend!

You have a trainer and they tell you you shouldn't eat your exercise calories? I would be looking for a new trainer. MFP is a great tool. When you signed up, you plugged in all the information it asked for, right? starting weight, goal weight, how many pounds you'd like to lose a week, activity level? Trust the technology behind the site and just follow what it says to do. If it says your basic calorie needs for the day are 1200, start there. Fill in your exercise diary with what you've done or plan to do for the day. That will increase your calorie goal for the day. Follow along and eat what MFP says you should eat.

Yes, eat your exercise calories! And remember to drink lots of water. You will lose weight.

Losing2Live69

Tough question. My trainer says NO to adding back in the calories, but I have heard others say that if you don't , your body goes into starvation mode.

Listening to my trainer almost put me in the hospital. I have posted several times in a few different forums about what happened. I just trusted she knew what she was talking about. I never dreamed her advice was going to hurt me. If you aren't sure, ask your doctor. My doc told me I have to eat a net of between 1200 and 1500 calories a day or I will go in starvation mode and not lose. Many trainers don't have any kind of degree. Just be careful who you take advice from. I listened to my body and I am so glad I went to the doctor when I started getting sick.

ladyhawk00

Tough question. My trainer says NO to adding back in the calories, but I have heard others say that if you don't , your body goes into starvation mode. I would like to know the answer to this question too! My calories are all over the place and when I exercise, I feel like I can eat a little more. Maybe that is why I have been stuck on an 11 pound weight loss for the past three weeks! Good luck and feel free to add me as a friend!

You have a trainer and they tell you you shouldn't eat your exercise calories? I would be looking for a new trainer. MFP is a great tool. When you signed up, you plugged in all the information it asked for, right? starting weight, goal weight, how many pounds you'd like to lose a week, activity level? Trust the technology behind the site and just follow what it says to do. If it says your basic calorie needs for the day are 1200, start there. Fill in your exercise diary with what you've done or plan to do for the day. That will increase your calorie goal for the day. Follow along and eat what MFP says you should eat.

Yes, eat your exercise calories! And remember to drink lots of water. You will lose weight.

Most of the time, when someone says a trainer told them not to eat them, the trainer doesn't have all the info. It's often not the trainer's fault. Most calorie counters (and trainers) work off a premise of "my goal is to exercise 3 times a week" and so they just make a deficit with that goal in mind, keeping your daily cal goal static. They average the intended exercise burns throughout the week and make the deficit come from that, and do NOT include a built in deficit aside from exercise.

Because MFP works differently, creating a built in deficit with or without exercise, many trainers are not aware that there is already a deficit and that not replacing exercise cals makes the deficit larger. MFP built the site to log exercise each day, to help keep you more accountable and motivated, and to keep your exercise burns more accurate each day (rather than using an average burn.) If it is explained to them properly, most trainers will agree that because there is a built in deficit, it is not a good idea to make that deficit larger.

acv2

I see it the other way. Thecalories I have burned keeps me from going over my daily amount. If you eat the calories that you have burned, your mind is still thinking about eating. Do you want to eat because you are hungry or just because you want to have pleasure by eating?

HealthyishWithMaggieG

Okay. Well, first off, 1200 is not enough cals for you, especially if you exercise. It is only a minimum requirement and you should try finding a calc to decide your daily cal goal based on various factors (try Google-ing "daily calorie intake calculator"). Also, to stick to your cal goal, you really should eat back enough of your exercise cals to where your net cals (cals eaten-cals burned) equals your daily goal.

You don't need to Google anything. MFP has all the tools you need. When each of us created an account, we told MFP what our starting weight is, what our goal weight is, our activity level, how many pounds we'd like to lose in a week, etc. MFP already did the calculations to determin what our daily calorie intake should be. 1200 calories is the lowest daily calorie intake that MFP recommends. That's my recommendation from MFP. It is enough calories to be able to exist and get proper nutrition. If you're unsure about your needs, go to "Home" > "Goals" and you'll see all your information.

In order to recalculate your daily needs based on any additional exercise you may do (above normal daily activity), add what exercises you've done (or plan to do) into your exercise diary. MFP will automatically recalculate that day's needs.

atomdraco

YES!! I was told not to...so I didn't. I was eating 1200 calories a day and burning between 400-600. That put my at a net intake of only 600-800 calories a day. I ate this way for two weeks and didn't lose any weight. I went to the doctor feeling terrible...chills, dizzy, muscle cramps, heart palpitations...what was wrong??? I was starving myself! My sodium and potassium were dangerously low. Your body needs those extra calories to function. We lose things like sodium through sweating and potassium through using our muscles. Many people on here will argue not to eat your exercise calories. Let me tell you from personal experience. When you put your body in starvation mode you probably won't lose weight and you can end up really sick. You may not feel bad at first, but it will eventually catch up with you. I don't necessarily eat all the calories back, but I do make sure I always have a net of at least 1500 calories a day. My weight loss has sped back up too. Listen to your body.

Sorry to hear you had to experience it. Glad you figured it out and doing it right now.

jclji4

I find that most of the time, if I do not net at least 1200 calories I lose energy. So I try to net 1200. Sometimes that is eating some of the calories back, and sometimes it isn't. It just depends upon how many calories I burn.

traceybett

Great info everyone thank you so much. I will ry to stay between my original 1200 and what MFP says is remaining after exercise is added. I have eaten all day and feel very full.

To eat all the calories back, it gets complicated making sure I dont go over on Fat, protein, sugar, etc.

But I will do my best to eat a little extra (over the 1200) on the days I exercise


you are all so awesome~

ladyhawk00

Great info everyone thank you so much. I will ry to stay between my original 1200 and what MFP says is remaining after exercise is added. I have eaten all day and feel very full.

To eat all the calories back, it gets complicated making sure I dont go over on Fat, protein, sugar, etc.

But I will do my best to eat a little extra (over the 1200) on the days I exercise


you are all so awesome~

It's important to watch those macros (protein/fat/carbs), but when you're just starting, don't obsess over them. Because you're making some big changes, focus on the basics first.

Get the cal intake set first. It will take a little bit of time to get your daily schedule where it needs to be. Learning when to eat, how often, and how much, is a huge step. Once you have that down, plus drinking enough water, plus getting on a regular exercise schedule, then you can focus a bit more on the details. Don't overload yourself all in the beginning. Getting cal intake at the right level is mostly about planning. Eat 4-6 times per day, and try to make each meal/snack balanced (protein/fat/carbs).

Keep in mind that some things are more/less important than others. MFP's protein goal is a bit low for many people - it's not a horrible thing if you're a bit over on protein. You can get too much, but most people have to really work at it to get that far. As for fat, it is important to watch, but mostly it's about the source. If you're getting good fats (from fish, nuts, natural oils like olive and canola, and avocado) then you're in good shape. Just try to avoid high-fat meats, and other sources of saturated fat and trans fat. Same with carbs - make them good carbs, from whole grains, veggies and fruits. Sugar is a tricky one, and for most people (unless diabetic) not the best indicator. Eating just a few pieces of fruit can put you over on sugar - but the sugar in fruits is not bad. It's the processed sugar that is important to avoid - and usually you can get a good idea if that's an issue by watching your carb sources.

This is a learning process, and it won't happen overnight. Don't stress yourself out over the small issues for now - just get a good look at the big picture.

traceybett

Great info everyone thank you so much. I will ry to stay between my original 1200 and what MFP says is remaining after exercise is added. I have eaten all day and feel very full.

To eat all the calories back, it gets complicated making sure I dont go over on Fat, protein, sugar, etc.

But I will do my best to eat a little extra (over the 1200) on the days I exercise


you are all so awesome~

It's important to watch those macros (protein/fat/carbs), but when you're just starting, don't obsess over them. Because you're making some big changes, focus on the basics first.

Get the cal intake set first. It will take a little bit of time to get your daily schedule where it needs to be. Learning when to eat, how often, and how much, is a huge step. Once you have that down, plus drinking enough water, plus getting on a regular exercise schedule, then you can focus a bit more on the details. Don't overload yourself all in the beginning. Getting cal intake at the right level is mostly about planning. Eat 4-6 times per day, and try to make each meal/snack balanced (protein/fat/carbs).

Keep in mind that some things are more/less important than others. MFP's protein goal is a bit low for many people - it's not a horrible thing if you're a bit over on protein. You can get too much, but most people have to really work at it to get that far. As for fat, it is important to watch, but mostly it's about the source. If you're getting good fats (from fish, nuts, natural oils like olive and canola, and avocado) then you're in good shape. Just try to avoid high-fat meats, and other sources of saturated fat and trans fat. Same with carbs - make them good carbs, from whole grains, veggies and fruits. Sugar is a tricky one, and for most people (unless diabetic) not the best indicator. Eating just a few pieces of fruit can put you over on sugar - but the sugar in fruits is not bad. It's the processed sugar that is important to avoid - and usually you can get a good idea if that's an issue by watching your carb sources.

This is a learning process, and it won't happen overnight. Don't stress yourself out over the small issues for now - just get a good look at the big picture.

Thank you, this sounds like practical, realistic, good advice. I will try to concentrate on basic calories "in" calories "out" for now.... maybe pay attention to fat and colesterol (since i am struggling here and have high colesterol).

Your reminder to keep it basic for now is great because I tend to overthink everything and could burn myself out quickly like that.

Have a great night

ChassityGetsFit

I've noticed that when you complete your diet entries at the end of the day it tells you the weight you could be in 5 weeks. If I eat my 1200 calories but not my exercise calories then I notice it says I could lose much more weight then if I do eat them. Now if you are comsuming less than 1200 calories without counting the exercise calories then it will tell you that you need more calories to stay out of starvation mode, so I make sure to eat enough calories without eating all the calories. But if I'm still hungry and need those calories then I know they are there! Hope that helped some! I suppose it's really up to you what you want to do! The really healthy thing is to eat the exercise calories, but I don't think you really need to if you are atleast consuming 1200 calories.

HartJames

Seems to me, most of the advocates of this have lost 30 pounds or less. I think that eating calories back does not always work for everyone including people at higher weights. I agree you should start out with this method and use it as long as it works but if it stops working or is not working and changing your exercise level has not helped, reducing how much you eat back until you lose again is the way to go. What has worked for me (in my loss of 117 pounds) has changed many time during this process. We are all individuals and no one theroy fits everyone, I think that is where the frustration comes in for people who end up giving up when it doesn't work. Weight-loss is very much trial and error. Take it all in, all the info and advice and then apply it all until something sticks, then just when you've got it all figured out, it stops working and you have to figure it out again. That's just the way it goes

ladyhawk00

Seems to me, most of the advocates of this have lost 30 pounds or less.

How is this statement relevant or helpful? MFP designed the site to create a built in deficit, regardless of exercise, therefore adding exercise calories back in to maintain that CHOSEN deficit - and encouraging a healthy rate of weight loss, for persons of any weight. How does how much I've lost (or anyone else) have any bearing on how the website was designed?

HartJames

Sorry you took that offensively. How? Because IMO in addition to what I already wrote, I think that eating back calories (for SOME people) only works for so long. Several people I know who have had around 100 pounds or more to lose including myself have found that this only worked initially, about the first 20-30 pounds. Therefore.....

It is something I have returned to as I cycle several things when one stops working as they often do (plateau anyone?) I try something different. Each time, for me, it has only worked for a short time. All I can do is offer my experience, which is honest if not popular, and suggest that this is not something that works long-term for everyone. Again, it is a smart place to start, but also again, if it's not working for weeks on end then it may need adjusting in my opnion.

whatupskinnyjeans

Thank you!! It really does help to know how others are handling it. I will take your advice and stick with 1200. the "remaining" calories on my phone app are in big bold print at the top of the screen, so it will be tricky remembering what I "really" have left in order to stick close to 1200.


You rock!

I recently lowered my number to 800 n now I eat back the exercise calories without getting the high numbers of calorie remaining which causes me to want to eat more .if idont work out I just eat till 1200

daddyratty

I usually eat them. I've *not* eaten them a couple times, and felt fine. I do try to not eat past about 8 in the evening, as this was a MAJOR issue for me before and I don't want to go there again, so if it gets late and I haven't eaten all my calories (including my workout calories), then I just leave them as extra bonus.