Those in favor of eating back your exercise calories say "Vr

LivLovLrn

I like to compare eating calories to fueling a car. You can only run on vapor for so long. You give your car gas, your car goes, you forget to put gas in your car, you car does not go...so simple.
Our bodies are more complex than that, obviously, but the fact is that we run on fuel too, and that fuel is the food we eat. If we eat garbage, our bodies don't function as well, and need repairs more often. If we feed ourselves good fuel (fresh foods, whole foods) then our bodies function better and don't break down as much.
As far as eating back your calories, I guess really you shouldn't do it. Because really, you should be fueling yourself BEFORE you exercise. So eat your calories, eat your exercise calories, give your body the good fuel it needs to run at optimal function

jbucci1186

definitely agree with you, but i didn't start eating back my exercise calories until I went into maintenance.

deadliftdavie1918

I eat 'em back and I've lost over 10 pounds that way. I've read the zillion threads about this and the answer that make the most sense is EAT YOUR EXERCISE CALORIES. Also, this http://shouldieatmyexercisecalories.com/ helped.

mrk34

Not to everybody Seechrisrun1918.

It doesn’t make any sense to me.

I don't create calorie deficit to waste it by eating additional calories.

LovingMe19

I've lost 46 pounds without eating any of my exercise calories back.

PatientBearTiger

Not to everybody Seechrisrun1918.

It doesn’t make any sense to me.

I don't create calorie deficit to waste it by eating additional calories.

Then you don't understand how MFP works. MFP already builds in the deficit. If you aren't eating your exercise calories back, then you run the risk of that deficit becoming too large.

annika27

i don't eat them back, it doesn't make sense to me. if you eat it back, that cancels out the exercise.

PatientBearTiger

I've lost 46 pounds without eating any of my exercise calories back.

When you have a lot to lose, your body has plenty of fat to burn and so you can get away without eating the exercise calories. The closer you get to maintenance though, you're going to have to start eating them. Otherwise, you'll either plateau or start GAINING weight.

charlibets

I eat back about half of my exercise calories. I want the benefit of the extra calorie deficit, but want energy too.

jrhstarlight

oops typo

jrhstarlight

Not to everybody Seechrisrun1918.

It doesn’t make any sense to me.

I don't create calorie deficit to waste it by eating additional calories.

Then you don't understand how MFP works. MFP already builds in the deficit. If you aren't eating your exercise calories back, then you run the risk of that deficit becoming too large.

Couldn't have explained it better myself

jbucci1186

Not to everybody Seechrisrun1918.

It doesn’t make any sense to me.

I don't create calorie deficit to waste it by eating additional calories.

that is EXACTLY why i never ate them back! worked just fine with me and i lost more than i even imagined in less time than i expected. like i said, now that i'm not trying to lose, i DO eat them back but if i wanted to lose again, i'd probably cut back.

obviously, i'm not a doctor... but i have read and have been told (and it just makes sense to me) that when you have a lot of fat to lose you can have a huge deficit and get away with it because your body will burn the stored fat to replace the calories you're not eating. when you get closer to your goal, though, you HAVE to eat that **** back or (like Tiger said) you'll plateau/gain (which is EXACTLY what happened to me, and another reason i started eating them back)

GAJessica

What about those of us that have a ton to lose, but are pretty damn active? Any advice, I feel as if I am starving by the evening! Any suggestions?

PatientBearTiger

What about those of us that have a ton to lose, but are pretty damn active? Any advice, I feel as if I am starving by the evening! Any suggestions?

Eat back your calories, but for you - since you say you have a lot to lose - I wouldn't worry about it if you come up short. Create good eating habits now while you are getting used to your new lifestyle and it'll make it easier to transition into maintenance when the time comes.

jbucci1186

What about those of us that have a ton to lose, but are pretty damn active? Any advice, I feel as if I am starving by the evening! Any suggestions?

if you're starving and you have a lot of extra calories left, then eat more, just don't eat more than you have left.

FearAnLoathing

oh look another exercise calorie thread.........yay

PatientBearTiger

oh look another exercise calorie thread.........yay

Then don't click on it. Or were you misled by the thread title that mentions exercise calories??

nickyskins

sometimes I do and sometimes I do not.

brandiuntz

This sticky really explains how MFP works.

http://www.myfitnesspal.com/topics/show/6556-the-answers-to-the-questions?page=1

This one is an even better read:

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

In general, yes, you should eat your exercise calories back (perhaps leave a few due to inaccuracies with estimated calories burned).

If you have a lot to lose, you can get away with not eating them due to a higher BMI.

As already said, if you're using MFP to set your calories, then the deficit is already built in. Exercising creates a larger deficit. It's tempting to keep that larger deficit. Faster weight loss, right? Nope. Commonly, people aren't fueling their body enough, and their weight loss slows or completely stops. Also, exercise isn't about losing weight. Its main benefit is fitness and general health.

MFP is about having the correct calorie deficit to effectively lose weight.

FearAnLoathing

oh look another exercise calorie thread.........yay

Then don't click on it. Or were you misled by the thread title that mentions exercise calories??

u so witty

agthorn

OMG. Your weight loss deficit is already built in to your MFP goal. We cut calories (through our daily goal) to lose weight. We exercise to be healthy and fit, and healthy fit bodies need fuel. Unless you are obese, eat at least some of your exercise calories back!! I cannot count how many people I see on these forums every day, complaining that they're not losing weight. Inevitably I look at their diaries (if they're open) and they are not eating their exercise calories back. HEALTHY BODIES NEED FUEL.

chevy88grl

OMG. Your weight loss deficit is already built in to your MFP goal. We cut calories (through our daily goal) to lose weight. We exercise to be healthy and fit, and healthy fit bodies need fuel. Unless you are obese, eat at least some of your exercise calories back!! I cannot count how many people I see on these forums every day, complaining that they're not losing weight. Inevitably I look at their diaries (if they're open) and they are not eating their exercise calories back. HEALTHY BODIES NEED FUEL.

This. Agreed.

I eat my exercise calories. Always have. Always will. I weigh 143-145lbs and am in maintenance. I have lost 60lbs. I consume 2200-2500 NET calories (yes, NET calories) a day.

For the love of all that is good in this world, EAT people. Losing weight in a healthy manner means you DO NOT STARVE YOURSELF!

BTW, I've NEVER had a HRM so ALL of my calorie burns have been estimates (usually from the machines at the gym) and I've done just fine.

LovingMe19

I've lost 46 pounds without eating any of my exercise calories back.

When you have a lot to lose, your body has plenty of fat to burn and so you can get away without eating the exercise calories. The closer you get to maintenance though, you're going to have to start eating them. Otherwise, you'll either plateau or start GAINING weight.

Actually, when I plateaued, the only thing that worked was to stop exercising for a week. Eating back my exercise calories did nothing for me. And before you say I probably didn't give it enough time, I plateaued for 3 months, so I gave it plenty of time. I'm currently still working out, just not as hardcore, and still not eating my exercise calories back. I've lost 3 more pounds within a week.

veganbaum

I've lost 46 pounds without eating any of my exercise calories back.

When you have a lot to lose, your body has plenty of fat to burn and so you can get away without eating the exercise calories. The closer you get to maintenance though, you're going to have to start eating them. Otherwise, you'll either plateau or start GAINING weight.

Actually, when I plateaued, the only thing that worked was to stop exercising for a week. Eating back my exercise calories did nothing for me. And before you say I probably didn't give it enough time, I plateaued for 3 months, so I gave it plenty of time. I'm currently still working out, just not as hardcore, and still not eating my exercise calories back. I've lost 3 more pounds within a week.

But this is sort of the same premise. If you stop exercising, or are exercising less, your body is getting more out of the calories you are eating. So you are increasing your NET calories by exercising less just as you would be increasing your NET calories if you still exercised a lot but ate more. Does that make sense? It's the NET calories that matter.

NewVonnie

OMG..Gahhhhhhhhhhhhhhhhhhhh...PANTS!!!!!!!!!!!!!!!!!!!!!!!!!!!

Dtho5159

Ive lost 51lb by eating some of my exercise calories back. I don't eat them all, but usually 50-75%. Its really different for each person. You just have to find out what combination works for you.

LovingMe19

I've lost 46 pounds without eating any of my exercise calories back.

When you have a lot to lose, your body has plenty of fat to burn and so you can get away without eating the exercise calories. The closer you get to maintenance though, you're going to have to start eating them. Otherwise, you'll either plateau or start GAINING weight.

Actually, when I plateaued, the only thing that worked was to stop exercising for a week. Eating back my exercise calories did nothing for me. And before you say I probably didn't give it enough time, I plateaued for 3 months, so I gave it plenty of time. I'm currently still working out, just not as hardcore, and still not eating my exercise calories back. I've lost 3 more pounds within a week.

But this is sort of the same premise. If you stop exercising, or are exercising less, your body is getting more out of the calories you are eating. So you are increasing your NET calories by exercising less just as you would be increasing your NET calories if you still exercised a lot but ate more. Does that make sense? It's the NET calories that matter.

It makes complete sense, BUT, it didn't work.

veganbaum

I've lost 46 pounds without eating any of my exercise calories back.

When you have a lot to lose, your body has plenty of fat to burn and so you can get away without eating the exercise calories. The closer you get to maintenance though, you're going to have to start eating them. Otherwise, you'll either plateau or start GAINING weight.

Actually, when I plateaued, the only thing that worked was to stop exercising for a week. Eating back my exercise calories did nothing for me. And before you say I probably didn't give it enough time, I plateaued for 3 months, so I gave it plenty of time. I'm currently still working out, just not as hardcore, and still not eating my exercise calories back. I've lost 3 more pounds within a week.

But this is sort of the same premise. If you stop exercising, or are exercising less, your body is getting more out of the calories you are eating. So you are increasing your NET calories by exercising less just as you would be increasing your NET calories if you still exercised a lot but ate more. Does that make sense? It's the NET calories that matter.

It makes complete sense, BUT, it didn't work.

I can understand that different things may work for different people. Some eat all back, some eat only 1/2 or whatever, but the way you described breaking your plateau says that the idea of increasing your NET calories did work, unless you changed your eating habits. By exercising less, you were still increasing your NET calories, the same idea behind eating your exercise calories. So even though you say eating your exercise calories didn't work, increasing your NET calories did, which is essentially the same idea.

MandaLen13

So what about people who dont have alot to lose? I am only looking to lose 20-25 lbs. I very rarely eat my exercise calories back. Could this be slowing down my weight loss? I'm kind of confused...I thought eating less/exercising more would = weight loss.

tigersword

If you only have 20 pounds or less to lose, you should only be losing about 0.5 pounds a week, so yes, definitely eat them back. You don't have a lot of excess weight or excess fat, so you need the extra calories, otherwise your body will cannibalize your muscle instead of fat.

MandaLen13

If you only have 20 pounds or less to lose, you should only be losing about 0.5 pounds a week, so yes, definitely eat them back. You don't have a lot of excess weight or excess fat, so you need the extra calories, otherwise your body will cannibalize your muscle instead of fat.

Good to know...I was feeling guilty on the days that I ate back my exercise calories. Even when it was on healthy foods. I was going about it all wrong thinking the lowest amount of calories was the way to go. I've actually been under my calorie goal by 200-300 calories most days. Thought that was a good thing but I guess I had the wrong idea. This is awesome information to have! Thank you so much!