Net calories

emma1488

Should I be using my net calories as a daily goal?

I mean I've read that there is mixed debate about eating exercise calories back, but if I've had quite a active day, say like today when I burnt 900 cals, should I be eating them all back?

morganadk2_deleted

Are you eating to enough?

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

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


This is just a part of it! please read the link above


Generally someone with a BMI over 32 can do a 1000 calorie a day (2 lbs a week) deficit
With a BMI of 30 to 32 a deficit of 750 calories is generally correct (about 1.5 lbs a week)
With a BMI of 28 to 30 a deficit of 500 calories is about right (about 1 lb a week)
With a BMI of 26 to 28 a deficit of about 300 calories is perfect (about 1/2 lb a week)
and below 26... well this is where we get fuzzy. See now you're no longer talking about being overweight, so while it's still ok to have a small deficit, you really should shift your focus more towards muscle tone, and reducing fat. This means is EXTRA important to eat your exercise calories as your body needs to KNOW it's ok to burn fat stores, and the only way it will know is if you keep giving it the calories it needs to not enter the famine response (starvation mode)


Also this might be helpful http://www.myfitnesspal.com/blog/00trayn/view/how-to-bust-a-3-month-plateau-87677

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



Good luck on your journey

emma1488

My bmi is 22.7. I only want to lose about 3kg for now, but last time I tried it seemed as though it 'plateued', but the more I've read it seems as though I wasn't eating enough.

My diary is viewable to public, so you can decide whether I'm eating enough...I think I do eat enough. Today I had 1400 cals but only a net of 462.

portexploit

To answer your question, go by how you feel. The above poster who posted the links. I read through them. They are based on the BMI (body mass index) that is an inaccurate way to judge fitness/health. There are a lot of people who have a lot of muscle mass, and a lot of people who have little amounts of muscles this will greatly change their BMI number. A better method is body fat measurements. In the links the guy talks about if you don’t eat enough calories you’ll go in to survival mode. In “theory” you lose weight initially but you hit a plateau and can’t get passed it. This happens with any reduction in calories, it’s called homeostasis, nothing to do with survival mode. Like I said, the best thing to do is go by how you feel. Experiment, no one knows your body like you. If you can get away with eating your exercise calories go for it, if you can’t, then don’t. No one can say what is right for you.

emma1488

Well I feel alright without eating them...though I am taking the opportunity to have some chocolate with my spare calories.

Meh. I'll just play it by ear I guess. Thanks

portexploit

I wrote about this, It's perfectly fine to have a a "free day" once a week.