Calories, net and deficit????

nyy03

I'm a little confused over this calorie intake, deficit and net thing. My calorie intake is 1200. Now I know if I eat all this I will lose weight without exercise, RIGHT? Let's take today for example, I've already burned 1352 calories and want to know if I have to eat all that back. Will I still lose weight if I don't? What's the point? MFP says I will be in starvation mode if I go under the 1200 with or without exercise. Am I making sense?

If I'm fine with only eating 1200 cal/day without exercise and say 1500 cal/day with exercises, what's wrong with that?

I just don't get it. Am I losing fat, muscle?

UGH!!!! I guess I'm just a dumbass. :laugh:

beccarockslife

search "Should I eat back my exercise calories" you'll get about 5000 answers.

hottottie11

I'm a little confused over this calorie intake, deficit and net thing. My calorie intake is 1200. Now I know if I eat all this I will lose weight without exercise, RIGHT? Let's take today for example, I've already burned 1352 calories and want to know if I have to eat all that back. Will I still lose weight if I don't? What's the point? MFP says I will be in starvation mode if I go under the 1200 with or without exercise. Am I making sense?

If I'm fine with only eating 1200 cal/day without exercise and say 1500 cal/day with exercises, what's wrong with that?

I just don't get it. Am I losing fat, muscle?

UGH!!!! I guess I'm just a dumbass. :laugh:

You should eat your exercise cals to fuel your body

I eat my exercise calories and I still lose. I eat anywhere between 1800 to 2000 cal total and I net an average of 1490 calories a week. Here is what helped me understand "eating my exercise cals":

My activity level (excluding exercise; this is important) is sedentary because I work a desk job. MFP calculated my Total Daily Energy Expenditure to be 1760 calories. This means to maintain my current weight I must stay at 1760 calories.

Now I have set myself to lose 0.5lb per week because I'm getting pretty lean and I want to focus on reduce body fat while maintaining muscle. MFP assigned me 1490 calories per day. A deficit of 250 calories per day. Now I work out ALOT. 6 days a week for 1 to 2 hours. I can burn an additional 500 to 1000 calories on those days.

I use a Polar FT4 HRM and it has been a godsend because I can know for sure what I burn.

For example, I went to zumba today and burned 554 calories. My total calorie burn is no longer 1760...it is now 2311 (1760+551). It is very important to me to maintain my deficit. I don't want to lose more than 0.5 lb per week. So my calorie goal for a 0.5 lb loss per week is now 2061 (2311-250). So in essence, I must eat back my "exercise calories". I really don't like how it sounds because it seems like you are eating away all your hard work but if you don't fuel your body properly you run the risk of stalling your weight loss. Now I always leave a little room for error. So I always leave about 100 to 150 calories for cushion.

I've been losing about 0.5 to 0.75 lbs per week. The key to making this work is making sure your activity level reflects your normal life not including exercise. Then you can add in exercise.

You can, as an alternative, set your activity level to include exercise. For example, active or very active with exercise. MFP will give more calories to eat. In this case you don't log your exercise and you wouldnt have to eat them back.

My settings are sedentary and I add in my exercise cals. I eat a average of 1800 to 1900 cals per day and burn an average of 400 calories per day through exercise (2800 cal per week). I net between 1400 to 1500.

BUT If I change my activity level settings to very active to include my exercise....MFP will give me 2152 as my TDEE and a calorie goal of 1902 to lose 1/2 per week. IN this case I wont "eat back my exercise cals". The math turns out to be the same.

Hope this helps

CityOnAHill

True, but they will all be different.
Every person is different. It's what will work best for you.

megan6709

You're not a dumbass, because a LOT of people are confused on this topic.

What I believe (<- that's a disclaimer!) is that if you eat more than you burn, you will lose weight. For myself, at a moderate activity level (because my job is a standing/walking all day job), I would have burned 2800 cal per day when I first started. So, MFP based on my goals to lose 2 lbs per week set my intake at 1800 cal. I was losing weight staying below 1800 for a couple months, and now have kind of leveled off, which is probably more likely because I am not logging lunch as accurately at work because it is provided for us and IDK WTH is in it.

So, in short -- if you have a goal set, MFP sets your calories at a level where you should lose weight if you stay there. If you are set at 1200 and do 1300 EXTRA exercise per day, you could most likely go above 1200 (up to 2500 if you really wanted to, but that would be maintenance) and lose weight.

Hope that helps

Just_Bethy

Different things work for different people...I stay around 1300-1500 whether I exercise or not...That works for ME..if you do what you are doing and lose weight its working..if you don't lose weight..try upping your intake every other day...if that doesn't work try something else...weight loss is different for everyone...

va_n_ok

First off I want to know how the heck u are burning 1350 calories?! Wow. Second, Ive noticed that say I eat only 1200 calories, but burn 100. If I do not eat 1300 calories the MFP does not give me the notification like it gives if I am under the 1200. (More confused?) I feel that if you either way you will lose, the 1200 limit is designed to let you lose, but if you burn more than you eat you will lose a lil more a lil faster. Not saying Im right or wrong, just my oppinion and experince. Hope it is of some help, because I've gone through the same before.

nyy03

Thanks, everyone was helpfull. I don't normally burn 1350 calories/day. I like to consider myself a runner, I run 6 days a week. Today I ran a half marathon, hense the high calorie burn.

Cathleenr

First off I want to know how the heck u are burning 1350 calories?! Wow. Second, Ive noticed that say I eat only 1200 calories, but burn 100. If I do not eat 1300 calories the MFP does not give me the notification like it gives if I am under the 1200. (More confused?) I feel that if you either way you will lose, the 1200 limit is designed to let you lose, but if you burn more than you eat you will lose a lil more a lil faster. Not saying Im right or wrong, just my oppinion and experince. Hope it is of some help, because I've gone through the same before.

Thanks, everyone was helpfull. I don't normally burn 1350 calories/day. I like to consider myself a runner, I run 6 days a week. Today I ran a half marathon, hense the high calorie burn.

You have a BMR...a basal metabolic rate, meaning, you DO burn calories just for living and breathing. Depending on your age/weight/sex, its different for everyone, but not that much different. Add in your activity level and most people burn about 1800 calories a day....just living.
So.
If you eat 2000 calories a day and don't do anything but lay on the couch. your net "gain" is about 200 calories per day. After a couple weeks or so, you'll have gained about a pound, which your body would store as fat against famine.
But, if you do 300 calories worth of exercise on top of just laying on the couch, your "net" is -100 a day, so in about a month, you will have lost a pound.
As you lose, your BMR changes. It takes less energy to maintain, so you can't expect to keep eating the same amount of calories OR keep the same level of energy expenditure and lose weight. The numbers have to change somewhere.
Here:


Basic Terminology
1/ BMR (Basal Metabolic Rate): This is the amount of calories you need to consume to maintain your body if you were comatose (base level).
2/ NEAT (Non-Exercise Associated Thermogenesis): The calorie of daily activity that is NOT exercise (eg: washing, walking, talking, shopping, working). ie: INCIDENTAL EXERCISE! It is something that everyone has a good amount of control over & it is the MOST important factor in your energy expenditure. It is what helps keep 'constitutionally lean' people LEAN (they fidget)!
3/ EAT (Exercise Associated Thermogenesis): The calorie requirements associated with planned exercise. Unless someone is doing a whole heap of exercise (eg: two or more hrs training a day) it usually doesn't add a stack of calories to your requirements (30 minutes of 'elliptical training isn't going to do it')
4/ TEF (Thermic effect of feeding): The calorie expenditure associated with eating. REGARDLESS of what myths you have been told - this is NOT dependent on MEAL FREQUENCY. It is a % of TOTAL CALORIES CONSUMED (and 15% of 3 x 600 cal meals is the same as 15% of 6 x 300 cal meals). It varies according to MACRONUTRIENT content and FIBER content. For most mixed diets, it is something around 15%. Protein is higher (up to 25%), carbs are variable (between 5-25%), and fats are low (usually less than 5%). So -> More protein and more carbs and more fiber = HIGHER TEF. More FAT = LOWER TEF.
5/ TEE (Total Energy Expenditure): The total calories you require - and the sum of the above (BMR + NEAT + EAT + TEF).

How much do you need?
There is therefore a multitude of things that impact a persons MAINTENANCE calorie requirements
- Age & sex (males generally need > females for any given age)
- Total weight & lean mass (more lean mass = more needed)
- Physiological status (eg: sick or injured, pregnant, growth and 'enhancement')
- Hormones (eg: thyroid hormone levels, growth hormone levels)
- Exercise level (more activity = more needed)
- Daily activity level (more activity = more needed)
- Diet (that is - macronutrient intake)

In order to calculate your requirements the most accurate measure is via Calorimetry [the measure of 'chemical reactions' in your body & the heat produced by these reactions], either directly (via placing a calorimeter where the heat you produce is measured) or indirectly (eg: HOOD studies where they monitor how much oxygen you use/ carbon dioxide and nitrogen you excrete over a given time). But although accurate they are completely impractical for most people & we mostly rely on pre-set formula t0 calculate our needs.

Estimating Requirements
The simplest method of estimating needs is to base your intake on a standard 'calories per unit of weight (usually kilograms)'. Typically:
- 26 to 30 kcals/kg/day for normal, healthy individuals with sedentary lifestyles doing little physical activity [12.0-14 kcal/pound]
- 31 to 37 kcal/kg/day for those involved in light to moderate activity 3-5 x a week with moderately active lifestyles [14-16 kcal/ pound]
- 38 to 40 kcals/kg/day for those involved in vigorous activity and highly active jobs [16-18 kcal/ pound].

For those involved in HEAVY training (eg: athletes) - the demand is even greater:
- 41 to 50 kcals/kg/day for those involved in moderate to heavy training (for example: 15-20 hrs/ week training) [18.5-22 kcal/ pound]
- 50 or above kcals/kg/day for those involved in heavy to extreme training [> 22 kcal/ pound]

There are then a number of other formula which calculate BMR.
1/ Harris-Benedict formula: Very inaccurate. It was derived from studies on LEAN, YOUNG, ACTIVE males MANY YEARS AGO (1919). Notorious for OVERESTIMATING requirements, especially in the overweight. IF YOU CAN AVOID IT, DON'T USE IT!
MEN: BMR = 66 + [13.7 x weight (kg)] + [5 x height (cm)] - [6.76 x age (years)]
WOMEN: BMR = 655 + [9.6 x weight (kg)] + [1.8 x height (cm)] - [4.7 x age (years)]

2/Mifflin-St Jeor: Developed in the 1990s and more realistic in todays settings. It still doesn't take into consideration the differences as a consequence of high BF%. Thus, once again, it OVERESTIMATES NEEDS, ESPECIALLY IN THE OVERWEIGHT.
MEN: BMR = [9.99 x weight (kg)] + [6.25 x height (cm)] - [4.92 x age (years)] + 5
WOMEN: BMR = [9.99 x weight (kg)] + [6.25 x height (cm)] - [4.92 x age (years)] -161

3/Katch-McArdle:Considered the most accurate formula for those who are relatively lean. Use ONLY if you have a good estimate of your bodyfat %.
BMR = 370 + (21.6 x LBM)Where LBM = [total weight (kg) x (100 - bodyfat %)]/100

You then multiply these by an 'activity variable' to give TEE. This Activity Factor[/u] is the cost of living and it is BASED ON MORE THAN JUST YOUR TRAINING. It also includes work/lifestyle, sport & a TEF of ~15% (an average mixed diet). Average activity variables are:
1.2 = Sedentary (Little or no exercise + desk job)
1.3-1.4 = Lightly Active (Little daily activity & light exercise 1-3 days a week)
1.5-1.6 = Moderately Active (Moderately active daily life & Moderate exercise 3-5 days a week)
1.7-1.8 = Very Active (Physically demanding lifestyle & Hard exercise or sports 6-7 days a week)
1.9-2.0 = Extremely Active (Hard daily exercise or sports and physical job)

So to convert BMR to a TOTAL requirement: multiply the result of your BMR by the variable you fall into!
How Accurate are they?: Well, although they give rough ball-park figures, they are still 'guesstimations' and most people still OVERESTIMATE activity, UNDERESTIMATE bodyfat & end up eating TOO MUCH. So the aim is to use these as 'rough figures', monitor your weight/ measurements for 2-4 weeks, & IF your weight is stable/ measurements are stable, you have likely found maintenance.

Using the Above to Recalculate Based on Goals
You then need to DECREASE or INCREASE intake based on your goals (eg: lose or gain mass). And instead of using 'generic calorie amounts' (eg: 500 cals/ day), this should be calculated on a % of your maintenance. Why? The effect of a given calorie amount on an individual is going to be markedly different based on their size/ total calorie intake. For example - subtracting 500 cals/ day from a 1500 total intake is 1/3rd of the total cals, where 500 cals/ day from 3000 total intake is only 1/6th of the total. The results will therefore be markedly different on an individuals energy level & weight loss. So generally:
- To ADD weight: ADD 10-20% calories to the total above
- To LOSE weight: SUBTRACT 10-20% calories from the total above
Then monitor your results and adjust as required.

NOTE: IF YOU ARE LESS THAN 18 YRS OF AGE - THESE FORMULA WILL NOT BE ACCURATE!There is an energy cost associated with growth / inefficient movement / high surface area:mass ratio. Look HERE for alternatives.
As a teenager I would also STRONGLY suggest you don't obsess on calories and macros! Eat well, exercise regularly, and have fun while you can!




Macronutrient NeedsOnce you work out calorie needs, you then work out how much of each macronutrient you should aim for. This is one of the areas that is MOST often confused but This should NOT be based on a RATIO of macro intakes. (eg: '30:40:30 or 40:40:20') Your body doesn't CARE what % intake you have. It works based on SUFFICIENT QUANTITY per LEAN MASS or TOTAL MASS. So to try to make it as simple as possible:

1. Protein: Believe it or not - Protein intake is a bit of a controversial issue. In this, the general recommendations given in the 'bodybuilding' area are nearly double the 'standard' recommendations given in the Sports Nutrition Arena.
The GENERAL sports nutrition guideline based on most studies out suggest that in the face of ADEQUATE calories and CARBS then the following protein intakes are sufficient:
STRENGTH training -> 1.2 to 1.6g per KG bodyweight (about .6 / pound)
ENDURANCE training -> 1.4 to 1.8g per KG bodyweight (about .8 / pound)
ADOLESCENT in training -> 1.8 to 2.2g per KG bodyweight (about 1g / pound)
BUT they also acknowledge that protein becomes MORE important in the context of LOWER calorie intakes, or LOWER carb intakes.

Regardless of this, the general 'bodybuilding' guidelines would be as follows:
- If you guess your bodyfat is AVERAGE = 1-1.25g per pound TOTAL weight
- If you KNOW your bodyfat = 1-1.5g per pound LEAN weight

If you are VERY LEAN or on a VERY LOW CALORIE INTAKE then protein should be higher:
- Average bodyfat, lower calorie intake = 1.25-1.5 per pound total mass
- Very lean, lower calorie intake = 1.33-2 per pounds lean mass

If you are VERY OVERWEIGHT, VERY INACTIVE, or on a HIGH calorie diet then you can decrease BELOW the above levels if desired*= ~ 1 x LEAN mass to 0.8-1 x total weight in pounds

Anecdotally, most find the HIGHER protein intake better for satiety, partitioning, and blood sugar control. So UNLESS you are specifically guided to use the GENERAL sports nutrition guidelines, I would suggest the BODYBUILDING values.


2. Fats: Generally speaking, although the body can get away with short periods of very low fat, in the long run your body NEEDS fat to maintain general health, satiety, and sanity. Additionally - any form of high intensity training will benefit from a 'fat buffer' in your diet - which acts to control free radical damage and inflammation. General guides:
Average or lean: 1 - 2g fat/ kg body weight [between 0.45 - 1g total weight/ pounds]
High bodyfat: 1-2g fat/ LEAN weight [between 0.45 - 1g LEAN weight/ pounds]
IF low calorie dieting - you can decrease further, but as a minimum, I would not suggest LESS than about 0.35g/ pound.
Note 1: Total fat intake is NOT the same as 'essential fats' (essential fats are specific TYPES of fats that are INCLUDED in your total fat intake)...


3. Carbs: Important for athletes, HIGHLY ACTIVE individuals, or those trying to GAIN MASS, carbs help with workout intensity, health, & satiety (+ sanity).
For carbs there are no specific 'requirements' for your body so for 'general folk' to calculate your carbs you just calculate it from the calories left over from fats/ protein:
carb calories = Total calorie needs - ([protein grams as above x 4] + [fat grams as above x 9])
carbs in grams = above total/ 4

If you are an athlete - I would actually suggest you CALCULATE a requirement for carbs as a PRIORITY - then go back and calculate protein / fat:
moderately active: 4.5 - 6.5 g/ kg (about 2 - 3g/ pound)
highly active: 6.5 - 9 g/ kg (about 3 - 4g/ pound)

nyy03

Holy crap Cathleenr, a lot of info. Thanks.:laugh:

HoneyDancer

Good thing I came into this thread. Thanks for posting. I understand it a whole lot more.

prunella1066

Really good information......thanks so much for posting. .I'm going to look into this myself. I always allow myself to eat a couple hundred of my exercise calories. I've been in a plateau for the last several weeks and have been trying some different things this past week myself. One of which was increasing my daily caloric intake and incorporating more fruits and veggies. I have been losing this past week and am very happy to see it moving again!!

I've always been confused my self on this topic so thanks so much for posting nyyo3!! Oh and BTW.....you are not a dumb *kitten* that's for sure........this is a VERY CONFUSING topic and a lot of people are unsure of what to do!!

prunella1066

nyyo3......if you figure out how to do this........please let me know.......I got lost on this one :laugh:

Good information though.......Thanks for posting!!