Below 1200 calories when exercising

NicoleSchimmel

I set my goals up so that I can lose approximately 1 lb per week. Given my height, weight, normal daily routine (sedentary), MFP suggests that I eat 1, 220 calories. Here's where the issue is: On days that I exercise and don't eat back my calories, I am below 1200. I know that 1200 is the absolute minimum, so is it okay if I go below that on exercise days? I try to eat my exercise calories because being below 1200 scares me. Should I make it a point to eat back my exercise calories (until I get to 1200), or do I just go below 1200? Or do I need to readjust my goals? I am currently exercising three times a week for 60 minutes each.

Thanks!

-Nicole

blue04711

I do. Here is a post from this often asked question, http://www.myfitnesspal.com/topics/show/471884-should-i-eat-my-exercise-calories-or-not

"It depends... there is NO ONE RIGHT answer.

To lose weight you need to be in a healthy caloric deficit. There are 2 ways to accomplish that:

Set your daily caloric intake at a deficit
This is what most people do, and is how MFP is designed to work. You figure out your daily caloric need (TDEE, or total daily energy expenditure), then set your calorie goal lower than that. For example.. if your TDEE is 1800, you might set your daily calorie goal to 1400. That puts you in a caloric deficit and you will start to lose weight*. When you exercise you burn additional calories. These burned calories are not accounted for in your TDEE or the calorie goal you set based on your TDEE. So exercising increases that caloric deficit. The thing to watch here is how big that deficit gets. Every body responds differently, but the larger the deficit the worse it is for your body (the assumption is that the larger the deficit gets the harder it is to properly fuel your body). And this is why people recommend eating back exercise calories.

Use exercise to create the deficit
With this method you set your daily caloric intake to equal your TDEE. Then you exercise and burn calories. Those burned calories are not accounted for when you set your daily goal equal to your TDEE, and thus you end up in a deficit. The size of that deficit is dependent on your workouts. You burn 75cals walking the dog and your deficit is 75 cals. You burn 500 cals running and the deficit is 500.



*This is VERY simiplified and makes A LOT of assumptions, but is good enough for this conversation. "


Another source: http://www.shouldieatmyexercisecalories.com/

NicoleSchimmel

Thanks for all that info! I know it's a good idea to eat back exercise calories, but I wasn't sure if i should eat back all of them, or just to get to 1200. Your posting helped..thanks!

hbrittingham

I try to not let myself go below 1200 net calories, though yesterday I did. I tend to not eat much during the day and after work I exercise. Generally I will have 1300-1350 calories left for dinner on the days I have a really good workout (I have my calories set at 1500). I try to eat most of them (plus I like a cocktail in the evenings), but unless I start stuffing myself with crap, I can't get that many in.