Eating back calories, am I doing this right?

bikermike5094

I'm (ashamedly) 318 lbs. Based on that and my excercise goals, I'm allowed 1880 calories/day. My plan I set up has me working out 6 times/week. I'm starting P90X which I'm guessing on average will gain me 300-600 calories/day. I have a polar HRM on order to help me make sure I'm getting my calorie burn correct. Plus, I walk 2-3 miles a day 3 times a week on an incline treadmill which is 200-300 calories per event net gain. So based on a good excercise day, 1800 + say 500 for p90x plus 200 calories for walking, I'm supposed to consume 2500 calories and still lose weight at the rate of 2lbs per week? Man, that seems like a lot. So I'm looking to the veterans/experts here on MFP, am I doing this correct in eating back all those calories?

tigersword

Yes, that is correct. Looks like you should be eating 2880 in order to maintain, with no exercise. By losing 2 pounds a week, you get 1880 (deficit of 1000 a day.) Now, if you exercise, both of those numbers go up, because you're burning more calories than normal. So you will still have a 1000 calorie deficit after eating your exercise calories back. It keeps your deficit safe, and consistent, for slow, steady, consistent results.

bikermike5094

Would I lose more faster with a greater that 1000 calories/day deficit? Or would that put me at too much of a deficit?

DenverKos

You risk putting your body into starvation mode with greater deficits. Usually, people with more weight to lose, like yourself, will lose it more quickly initially anyhow. Don't worry about changing your settings to be more than 2lbs/week. Make sure you eat at least your 1880, work out and eat at least half of those back, and see how you feel. If you're not hungry, don't worry about eating them. If you are (and your body actually as a legit reason for being hungry!) then eat. Exercise gives you some leeway there.
Good luck!

busyPK

You risk putting your body into starvation mode with greater deficits. Usually, people with more weight to lose, like yourself, will lose it more quickly initially anyhow. Don't worry about changing your settings to be more than 2lbs/week. Make sure you eat at least your 1880, work out and eat at least half of those back, and see how you feel. If you're not hungry, don't worry about eating them. If you are (and your body actually as a legit reason for being hungry!) then eat. Exercise gives you some leeway there.
Good luck!

Agree with everything she said. And remember to take a couple days off from exercise each week as your body needs rest too.