To Eat or Not To Eat

JonieB

My workout calories that is. I know this question has been asked a million times and I have read a million posts on the subject. I just can't figure it out. So I was hoping someone could give me an answer. Currently I weigh 159 lbs and I would like to lose roughly 1 - 1.5 lbs a week. MFP has me consuming 1200 calories and if I work out 7 days a week for 30 minutes it says I should lose 1.4 lbs a week. If I don't exercise it says I will lose 1.1 lbs a week. I typically exercise 30-60 mins and burn roughly 150-300 calories everyday.
So Oh Wise MFP gurus do I eat back my workout calories or not.

music_lover_103

search it in the forums. quick! before another debate is started!

FabulousFifty

My workout calories that is. I know this question has been asked a million times and I have read a million posts on the subject. I just can't figure it out. So I was hoping someone could give me an answer. Currently I weigh 159 lbs and I would like to lose roughly 1 - 1.5 lbs a week. MFP has me consuming 1200 calories and if I work out 7 days a week for 30 minutes it says I should lose 1.4 lbs a week. If I don't exercise it says I will lose 1.1 lbs a week. I typically exercise 30-60 mins and burn roughly 150-300 calories everyday.
So Oh Wise MFP gurus do I eat back my workout calories or not.

Eat most of them back. You deserve them and you don't want to go into a plateau! By eating....your body knows it will be fed.....and it won't go into "starvation mode." Yep, eat em!

AshleyLauren589

Since your burns aren't crazy 1000 calorie burns or anything like that, I wouldn't worry about it too much. Do you use a heart rate monitor to calculate your burns?

Atlantique

My workout calories that is. I know this question has been asked a million times and I have read a million posts on the subject. I just can't figure it out. So I was hoping someone could give me an answer. Currently I weigh 159 lbs and I would like to lose roughly 1 - 1.5 lbs a week. MFP has me consuming 1200 calories and if I work out 7 days a week for 30 minutes it says I should lose 1.4 lbs a week. If I don't exercise it says I will lose 1.1 lbs a week. I typically exercise 30-60 mins and burn roughly 150-300 calories everyday.
So Oh Wise MFP gurus do I eat back my workout calories or not.

How much are you trying to lose in total? Are you already in a healthy BMI range?

The less you need to lose, the lower your deficit should be per day.

Also, you have misunderstood how your calorie goals were calculated. 'Planned' exercise is NOT factored into your goals. Only exercise that you log (as you perform it) influences your calorie goals.

Essentially, the equation looks like this if you're set up to lose 1.5 lbs per week:

(BMR calories + Activity level calories) -750 = Your Daily Calorie Goal.

On days you log exercise, it looks like this:

(BMR calories + Activity level calories + Exercise Calories) -750 = Your Daily Calorie Goal.

MFP maintains a CONSISTENT calorie deficit for you whether or not you exercise.

JonieB

Since your burns aren't crazy 1000 calorie burns or anything like that, I wouldn't worry about it too much. Do you use a heart rate monitor to calculate your burns?

I am using EA Active 2 to workout and it has a heart rate monitor and that is what I am using.

JonieB

My BMI is 28.2 and I would like to lose about 25-30 lbs.

OK so if I am getting this right I shouldn't enter the calories burned for my planned 30 minutes of exercise, but anything extra I should log. Am I understanding that correctly?

Atlantique

My BMI is 28.2 and I would like to lose about 25-30 lbs.

OK so if I am getting this right I shouldn't enter the calories burned for my planned 30 minutes of exercise, but anything extra I should log. Am I understanding that correctly?

Ok, 1lb or 1.5lbs per week should be OK then. Might be better at 1.

When you entered your Activity Level, did you count your planned exercise? You shouldn't have, but some people do. IF you counted planned exercise in your Activity Level, then don't add it again when you perform it.

If you entered your Activity Level correctly, which is just what you do doing a normal workday. then you SHOULD log your exercise as you perform it.

MFP already calculated your calorie deficit. Eating your exercise calories just maintains the calorie deficit.

JonieB

Thank you so much!! I am figuring to lose 1 lb a week but I am hoping for 1.5. A girl has to dream!!