Eating back Exercise Calories? (again)

daphne_gets_fit

I know that this is a pretty hot topic on the messages boards, but I had one question that I hope is pretty easy to answer. When people say to eat back your exercise calories does that mean at the end of the day your remaining calories should zero (give or take 10-20 cals) or should the number under "Food" equal 1200, I'm a little confused about this so any help would be greatly appreciated.

lisapickering

Yes, if you are eating back all of your exercise calories the remaining calories would be zero.

deannarey13

Yes, if you are eating back all of your exercise calories the remaining calories would be zero.

Yep, this.

erickirb

In order to reach your goal, it should be as close to 0 as you can get it. A little under or over is fine.

meshellmybell76

If you are eating back your exercise calories, the number next to "remaining" should be zero (or close to it). If 1200 is your base calories and you burn 500 calories exercising, then for that day the # you are shooting for is 1700 calories.

PoorGirlEatingHealthy

I would say to think of it like this...1200 is what you need to sustain your body healthily while still losing weight. If you "earn more" calories it isn't going to screw you up too badly if you eat a little more. It all depends on your BMR. You kinda want to stay under your BMR if you don't work out much. It is basically different for everyone based on their goals and what they do as far as activity goes. For example my BMR is around 1600 a day. My goal is to eat around 1400 calories even if i work out so i can lose weight faster and yet still be healthy while doing it. But i don't do intensive workouts much so my body doesn't need as much fuel. On the other hand if I do workout and say earn and extra 400 calories..if i go and eat those 400 calories and my calorie allowance balances out to 0 then I can be OK with the fact I splurged and not have to suffer the consequences of gaining weight because of it, but that day i also didn't burn enough to lose any weight...however if my calories go into the red I will need to burn them off or suffer the extra weight gain.

I know it's confusing so please feel free to ask any questions lol

emourato

Usually I tend to keep my number under 1200. Eating back your calories would be if you went to the gym and burned 400 calories, you could eat 1600 calories and still be at your goal for the day. You should never be at 1200 because that would mean you've eaten 1200 and burned 1200.

daphne_gets_fit

Thanks for the responses, that answers that question, now my next question is this; I work out at night around 7-8pm after work, now that's when I burn those excess calories (500-550), I know that I shouldn't eat a big meal to get those calories back that late because I'm going to bed soon after my workout so should I just eat a bigger breakfast and lunch to make up for those calories I'm going to burn that evening or should I just workout in the morning (ugh, I hate getting up early) that way I'll know what I have for the day?

erickirb

Thanks for the responses, that answers that question, now my next question is this; I work out at night around 7-8pm after work, now that's when I burn those excess calories (500-550), I know that I shouldn't eat a big meal to get those calories back that late because I'm going to bed soon after my workout so should I just eat a bigger breakfast and lunch to make up for those calories I'm going to burn that evening or should I just workout in the morning (ugh, I hate getting up early) that way I'll know what I have for the day?

If you know you are going to workout, estimate the calories you think you will burn and eat them throughout the day.

daphne_gets_fit

So basically, my 'Net' calories needs to be at 1200 at the end of the day, even after exercise?

erickirb

So basically, my 'Net' calories needs to be at 1200 at the end of the day, even after exercise?

Yes, that is what net means. calories consumed minus exercise should always be the same as your goal before you enter exercise. If your daily goal was 1400 then 1400 NET after exercise would be your goal.