Exercise calories

monih10

Is it really a bad thing if you don't eat back the calories you burn from exercising? I usually have extra calories after I have exercised; but don't usually eat them back....should you try to eat them even if you are not very hungry??

angelinerstetzko

Do what your body wants...but you should always intake protein after you exercise. I get it by drinking protein shakes, or egg white omelets.

hottottie11

Is it really a bad thing if you don't eat back the calories you burn from exercising? I usually have extra calories after I have exercised; but don't usually eat them back....should you try to eat them even if you are not very hungry??

You should really try eating them. Calorie dense foods like peanut butter, nuts, avocados, etc helps. Read my explanation of "Exercise Calories"

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

pghfan

Depends on how much you have to lose. The more you need to lose, the less important to eat them back, from my experience.

HeidiMightyRawr

Yes, if you usually eat 1400 a day anyway, and then burn 500 through exercise, you may as well just be eating 900 calories - it's exactly the same thing (not healthy)

Go by your net intake of calories (calories eaten - calories burned in exercise) This should be at LEAST 1200.