Eating Exercise Calories ~ Do you HAVE to?
CelizaMarie
Posts: 20
HELP! I am so confused!!! I keep reading about having to eat all your daily calories and then needing to eat your exercise calories in order to lose weight. How can this be? I thought the secret equation to losing weight was burn more than you eat! This confuses the heck out of me!!! If I am eating lower amount of calories and exercising then I should be losing right? But I am not! So then how can I eat more calories to lose? It just seems WRONG! Has anyone else had trouble understanding this logic? Has anyone tried it both ways and proved you DO in fact need to eat ALL your daily calories AND your exercise calories? Should I just eat my daily calories and not even exercise? AGGHH!!!!!
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Replies
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Hmmm.... Interesting...
http://www.myfitnesspal.com/topics/show/10589-for-those-confused-or-questioning-eating-your-exercise-calo
Hope it helps! ( I know that it is a long article, but worth it. It tells us why it works the way it does. If you really don't want to read the WHOLE thing, then skip to the bottom to see where they explain about eating your exercise calories.
Created by MyFitnessPal.com - Nutrition Facts For Foods0 -
You do have to burn more than you eat - but you have to consider ALL of the calories you burn, not just exercise cals. You burn the majority of your cals just being alive. Not everyone has to eat them, or all of them. But the less you have to lose, the more important it becomes to eat at least some of them to avoid losing lean mass along with fat and slowing the metabolism.
MFP creates a built in deficit, based on your chosen loss per week goal, regardless of exercise. So if you don't replace those cals added for exercise, you make the deficit larger. A larger deficit is usually unhealthy and unsustainable.
Here are some threads that may help explain how MFP works, metabolism and why it's important to fuel the body properly. Good luck to you!
http://www.myfitnesspal.com/topics/show/61706-guide-to-calorie-deficits
http://www.myfitnesspal.com/topics/show/186814-some-mfp-basics
http://www.myfitnesspal.com/topics/show/10589-for-those-confused-or-questioning-eating-your-exercise-calo
http://www.myfitnesspal.com/topics/show/173853-an-objective-look-at-eating-exercise-calories
http://www.myfitnesspal.com/topics/show/3047-700-calories-a-day-and-not-losing
http://www.myfitnesspal.com/topics/show/101833-10-answers-to-common-questions0 -
Yes you should eat your exercise calories. MFP already has you at a deficit with whatever they tell you to eat. For me it's 1200. Say I eat my 1200 calories and then exercise burning 300 calories. I just burned 300 of my 1200 calories so I have a net of 900 calories. In order to prevent your body from going into starvation mode, you must net at least 1200. Therefore I need to eat my exercise calories back to have a NET of 1200. Make sure your NET calories equal what MFP set for you. Hope this helps!0
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Yes you should eat your exercise calories. MFP already has you at a deficit with whatever they tell you to eat. For me it's 1200. Say I eat my 1200 calories and then exercise burning 300 calories. I just burned 300 of my 1200 calories so I have a net of 900 calories. In order to prevent your body from going into starvation mode, you must net at least 1200. Therefore I need to eat my exercise calories back to have a NET of 1200. Make sure your NET calories equal what MFP set for you. Hope this helps!
Love this simple explanation! Thank you!
Created by MyFitnessPal.com - Nutrition Facts For Foods0 -
You don't HAVE to do anything, but it is helpful to understand how MFP works.
In a nutshell, when you put your data (height, weight, activity level etc) into MFP it calculates a calorie defecit for you. You can exercise, eat your calories and at the end of the day you still have that deficit.
If you don't eat those calories you have given yourself a bigger deficit. Depending on how much you have to lose, your body may cope with this. Or, it may not.0 -
Yes you need to eat back most of your exercise calories. The thing is that you are always burning calories, even when sleeping. That is why they try to calculate your Base Metabolic Rate and your activity level to create a deficit.
My BMR is around 2,000. Which means that if I lay in bed all day I would still burn 2,000 calories. I put myself as lightly active because my job requires me to stand for hours at a time so I got 800 calories added. So on a day I work I burn about 2800 calories a day.
I am obese so I can afford a higher calorie deficit so I want to lose 2lbs per week. I am on 1800 Calories which means that I have a deficit of 1000 calories.
Your body still needs some calories for your organs and brain to function. Not eating back your exercise calories means that your body will start hording all of the fat and muscle you do have (starvation mode). So you need to feed yourself if you want to lose weight.0 -
This article explains the mathematics of caloric intake/ output (exercise) well... It cleared a lot of my questions up
http://www.answerfitness.com/212/how-many-calories-eat-lose-weight/0 -
Yes you should eat your exercise calories. MFP already has you at a deficit with whatever they tell you to eat. For me it's 1200. Say I eat my 1200 calories and then exercise burning 300 calories. I just burned 300 of my 1200 calories so I have a net of 900 calories. In order to prevent your body from going into starvation mode, you must net at least 1200. Therefore I need to eat my exercise calories back to have a NET of 1200. Make sure your NET calories equal what MFP set for you. Hope this helps!
This works for you because you don't have a lot of fat reserves. She does. You can eat your exercise calories, but she shouldn't. Why would a site add exercise calories to EVERYONE without taking into account their weight? Because they're generalizing and keeping it safe for ppl like you, or me, who don't have that much fat stored.0 -
Yes you need to eat back most of your exercise calories. The thing is that you are always burning calories, even when sleeping. That is why they try to calculate your Base Metabolic Rate and your activity level to create a deficit.
My BMR is around 2,000. Which means that if I lay in bed all day I would still burn 2,000 calories. I put myself as lightly active because my job requires me to stand for hours at a time so I got 800 calories added. So on a day I work I burn about 2800 calories a day.
I am obese so I can afford a higher calorie deficit so I want to lose 2lbs per week. I am on 1800 Calories which means that I have a deficit of 1000 calories.
Your body still needs some calories for your organs and brain to function. Not eating back your exercise calories means that your body will start hording all of the fat and muscle you do have (starvation mode). So you need to feed yourself if you want to lose weight.
AMEN woman!! yours is the first post that openly says I'M OBESE SO I CAN AFFORD A HIGHER CALORIC DEFICIT. That is awesome, people around here just don't get that!0 -
Thank you everyone! I really appreciate it. Problem is...it is now 10:35PM here...and I still have 980 calories to eat!
Ideas anyone? :huh: 0 -
Yes you should eat your exercise calories. MFP already has you at a deficit with whatever they tell you to eat. For me it's 1200. Say I eat my 1200 calories and then exercise burning 300 calories. I just burned 300 of my 1200 calories so I have a net of 900 calories. In order to prevent your body from going into starvation mode, you must net at least 1200. Therefore I need to eat my exercise calories back to have a NET of 1200. Make sure your NET calories equal what MFP set for you. Hope this helps!
This works for you because you don't have a lot of fat reserves. She does. You can eat your exercise calories, but she shouldn't. Why would a site add exercise calories to EVERYONE without taking into account their weight? Because they're generalizing and keeping it safe for ppl like you, or me, who don't have that much fat stored.
No, it is designed this way to maintain a moderate deficit - for ANYONE. Yes, someone who is obese can withstand a larger deficit than someone who is not. But that does not mean that someone who is obese can or should have a huge deficit. MFP created an upper limit of 2 lbs per week because that is what is recommended by health experts as safe, healthy and sustainable for obese people who are not supervised by a doctor and/or dietitian. Someone with a lower BMI should be using the lower (1 lb or 1/2 lb) loss goals.0 -
Almonds are yummers not to filling great protein and will up your calorie intake
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Thank you everyone! I really appreciate it. Problem is...it is now 10:35PM here...and I still have 980 calories to eat! Ideas anyone? :huh:
Milk, peanut butter, fruit, nuts. A good snack of a couple hundred cals.
One day is not the end of the world. Don't stress about today, but start planning so that you can work those cals in throughout the day on days you work out.
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Thanks Azuleean. And yes you could just eat your calories and not exercise, but you will be much healthier and physically fit if you do. If you find it difficult to eat them back, because I know I do some days. Eat a small snack. My favorites are raw almonds, yogurt, or a banana.0
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Almonds, nuts, and peanut butter!0
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Yes you should eat your exercise calories. MFP already has you at a deficit with whatever they tell you to eat. For me it's 1200. Say I eat my 1200 calories and then exercise burning 300 calories. I just burned 300 of my 1200 calories so I have a net of 900 calories. In order to prevent your body from going into starvation mode, you must net at least 1200. Therefore I need to eat my exercise calories back to have a NET of 1200. Make sure your NET calories equal what MFP set for you. Hope this helps!
This works for you because you don't have a lot of fat reserves. She does. You can eat your exercise calories, but she shouldn't. Why would a site add exercise calories to EVERYONE without taking into account their weight? Because they're generalizing and keeping it safe for ppl like you, or me, who don't have that much fat stored.
No, it is designed this way to maintain a moderate deficit - for ANYONE. Yes, someone who is obese can withstand a larger deficit than someone who is not. But that does not mean that someone who is obese can or should have a huge deficit. MFP created an upper limit of 2 lbs per week because that is what is recommended by health experts as safe, healthy and sustainable for obese people who are not supervised by a doctor and/or dietitian. Someone with a lower BMI should be using the lower (1 lb or 1/2 lb) loss goals.
Not true when someone is obese. 2lb max is due to liability issues.0 -
Yes you should eat your exercise calories. MFP already has you at a deficit with whatever they tell you to eat. For me it's 1200. Say I eat my 1200 calories and then exercise burning 300 calories. I just burned 300 of my 1200 calories so I have a net of 900 calories. In order to prevent your body from going into starvation mode, you must net at least 1200. Therefore I need to eat my exercise calories back to have a NET of 1200. Make sure your NET calories equal what MFP set for you. Hope this helps!
This works for you because you don't have a lot of fat reserves. She does. You can eat your exercise calories, but she shouldn't. Why would a site add exercise calories to EVERYONE without taking into account their weight? Because they're generalizing and keeping it safe for ppl like you, or me, who don't have that much fat stored.
No, it is designed this way to maintain a moderate deficit - for ANYONE. Yes, someone who is obese can withstand a larger deficit than someone who is not. But that does not mean that someone who is obese can or should have a huge deficit. MFP created an upper limit of 2 lbs per week because that is what is recommended by health experts as safe, healthy and sustainable for obese people who are not supervised by a doctor and/or dietitian. Someone with a lower BMI should be using the lower (1 lb or 1/2 lb) loss goals.
Not true when someone is obese. 2lb max is due to liability issues.
No, it is because that is what is recommended by the majority of health and fitness experts. 0 -
And congrats on loosing 37 pounds!!! That's an amazing accomplishment and you should be very proud!0
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No!Yes you should eat your exercise calories. MFP already has you at a deficit with whatever they tell you to eat. For me it's 1200. Say I eat my 1200 calories and then exercise burning 300 calories. I just burned 300 of my 1200 calories so I have a net of 900 calories. In order to prevent your body from going into starvation mode, you must net at least 1200. Therefore I need to eat my exercise calories back to have a NET of 1200. Make sure your NET calories equal what MFP set for you. Hope this helps!
This works for you because you don't have a lot of fat reserves. She does. You can eat your exercise calories, but she shouldn't. Why would a site add exercise calories to EVERYONE without taking into account their weight? Because they're generalizing and keeping it safe for ppl like you, or me, who don't have that much fat stored.
No, it is designed this way to maintain a moderate deficit - for ANYONE. Yes, someone who is obese can withstand a larger deficit than someone who is not. But that does not mean that someone who is obese can or should have a huge deficit. MFP created an upper limit of 2 lbs per week because that is what is recommended by health experts as safe, healthy and sustainable for obese people who are not supervised by a doctor and/or dietitian. Someone with a lower BMI should be using the lower (1 lb or 1/2 lb) loss goals.
Not true when someone is obese. 2lb max is due to liability issues.
No, it is because that is what is recommended by the majority of health and fitness experts.
Buahahahahahaha!0 -
No!Yes you should eat your exercise calories. MFP already has you at a deficit with whatever they tell you to eat. For me it's 1200. Say I eat my 1200 calories and then exercise burning 300 calories. I just burned 300 of my 1200 calories so I have a net of 900 calories. In order to prevent your body from going into starvation mode, you must net at least 1200. Therefore I need to eat my exercise calories back to have a NET of 1200. Make sure your NET calories equal what MFP set for you. Hope this helps!
This works for you because you don't have a lot of fat reserves. She does. You can eat your exercise calories, but she shouldn't. Why would a site add exercise calories to EVERYONE without taking into account their weight? Because they're generalizing and keeping it safe for ppl like you, or me, who don't have that much fat stored.
No, it is designed this way to maintain a moderate deficit - for ANYONE. Yes, someone who is obese can withstand a larger deficit than someone who is not. But that does not mean that someone who is obese can or should have a huge deficit. MFP created an upper limit of 2 lbs per week because that is what is recommended by health experts as safe, healthy and sustainable for obese people who are not supervised by a doctor and/or dietitian. Someone with a lower BMI should be using the lower (1 lb or 1/2 lb) loss goals.
Not true when someone is obese. 2lb max is due to liability issues.
No, it is because that is what is recommended by the majority of health and fitness experts.
Buahahahahahaha!
Being that I am a mod on the site, I am well acquainted with how and why the site is set up the way it is. So yes, that is the reason for the design of the site and formulas used. 0 -
Seriously? :explode: :mad:No!
Buahahahahahaha!0 -
No!Yes you should eat your exercise calories. MFP already has you at a deficit with whatever they tell you to eat. For me it's 1200. Say I eat my 1200 calories and then exercise burning 300 calories. I just burned 300 of my 1200 calories so I have a net of 900 calories. In order to prevent your body from going into starvation mode, you must net at least 1200. Therefore I need to eat my exercise calories back to have a NET of 1200. Make sure your NET calories equal what MFP set for you. Hope this helps!
This works for you because you don't have a lot of fat reserves. She does. You can eat your exercise calories, but she shouldn't. Why would a site add exercise calories to EVERYONE without taking into account their weight? Because they're generalizing and keeping it safe for ppl like you, or me, who don't have that much fat stored.
No, it is designed this way to maintain a moderate deficit - for ANYONE. Yes, someone who is obese can withstand a larger deficit than someone who is not. But that does not mean that someone who is obese can or should have a huge deficit. MFP created an upper limit of 2 lbs per week because that is what is recommended by health experts as safe, healthy and sustainable for obese people who are not supervised by a doctor and/or dietitian. Someone with a lower BMI should be using the lower (1 lb or 1/2 lb) loss goals.
Not true when someone is obese. 2lb max is due to liability issues.
No, it is because that is what is recommended by the majority of health and fitness experts.
Buahahahahahaha!
Being that I am a mod on the site, I am well acquainted with how and why the site is set up the way it is. So yes, that is the reason for the design of the site and formulas used.
Could you please ask them to have the option of NOT adding the exercise calories to daily intake? One formula does not suit all and I'm tired of substracting.
Thanks!0 -
you have to
the calorie goals provided by MFP already gives you calorie deficits. thus if you exercise, you have to eat it back because if not, you'll get yourself into starvation mode hahaha dear i've been there and it's not easy to be out of it 0 -
Thank you everyone! I really appreciate it. Problem is...it is now 10:35PM here...and I still have 980 calories to eat! Ideas anyone? :huh:
DRINK JUICE AND AN ENERGY BAR hahaha then let today go, hahaha have an awesome tomorrow 0 -
I have been on this site since 2009 and have lost a significant amount of weight and never at any point in time did I eat my exercise calories. It is a matter of what works best for you.0
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Could you please ask them to have the option of NOT adding the exercise calories to daily intake? One formula does not suit all and I'm tired of substracting.
Thanks!
You can either not log exercise, or simply use the notes or weight training section to avoid having cals added for exercise. It's not an option to prevent having cals added for exercise, and the site creators do not have any plans to change that, as the site was designed this way to allow for weight loss by keeping a steady deficit, regardless of exercise.0 -
You don't HAVE to do anything, but it is helpful to understand how MFP works.
In a nutshell, when you put your data (height, weight, activity level etc) into MFP it calculates a calorie defecit for you. You can exercise, eat your calories and at the end of the day you still have that deficit.
If you don't eat those calories you have given yourself a bigger deficit. Depending on how much you have to lose, your body may cope with this. Or, it may not.
exactly. Its really up to you, but youll probably find youre healthier, fitter and able to maintain the lifestyle change longer term if you at least eat some of them back0 -
you should. your "goal calories for the day" increase if you exercise. at that point your goal is now higher, so you should eat more.0
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So wait a minute...when you set up your goals and put in how much exercise you PLAN on doing...it takes that into account already in the calories you should eat...so really you would only need eat anything you exercise above that goal you set? For example, I put in I would exercise 4 times/week for 60minutes. And that is already calculated into my daily calories to eat, right? So if say one day I exercise 90 minutes or decide to do an extra workout on day 5 and 6....then and only then I would take into account eating those extra calories?0
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So wait a minute...when you set up your goals and put in how much exercise you PLAN on doing...it takes that into account already in the calories you should eat...so really you would only need eat anything you exercise above that goal you set? For example, I put in I would exercise 4 times/week for 60minutes. And that is already calculated into my daily calories to eat, right? So if say one day I exercise 90 minutes or decide to do an extra workout on day 5 and 6....then and only then I would take into account eating those extra calories?
Nope. The exercise goals you enter when you sign up are just that - goals. They help you monitor your exercise goals. But cals are NOT added for "intended" exercise. Cals for purposeful exercise are only accounted for when you log the exercise each day.
Your purposeful exercise should also not be included in your activity level. Activity level should only include whatever you do for work and your daily stuff at home like cooking, brushing your teeth, doing laundry, watching tv, etc.0
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