EATING BACK EXERCISE CALORIES......(if you burn a lot)
MissMalinSara
Posts: 137
Hi! I know you guys get this question a lot, but if you exercise and burn off around 800 calories in one workout - can you eat those calories back? Because it just feels like I'm wasting my gym workout.. and i feel full and not hungry. When you're dieting arent you suppose to feel hungry 
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Replies
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Hi! I know you guys get this question a lot, but if you exercise and burn off around 800 calories in one workout - can you eat those calories back? Because it just feels like I'm wasting my gym workout.. and i feel full and not hungry. When you're dieting arent you suppose to feel hungry
You are not suppose to feel hungry when dieting. That being said, you need to determine your BMR and then factor your activity level in. If you're burning 800 calories per workout, I suspect your activity level is high. I also suggest your read this:
http://www.bodyrecomposition.com/fat-loss/why-big-caloric-deficits-and-lots-of-activity-can-hurt-fat-loss.html0 -
Yeah you can!
Exercising has sooo many benefits other than just burning calories - strengthening bones, releasing endorphins, makes you look good naked as well
I can burn 1000-1500 cals some days as I am at the gym for 2 hours or so a lot of days. Try eating nuts, a protein shake, etc 0 -
Gym for two hours??? Can I ask, what are you doing that would take 2 hours?Yeah you can!
Exercising has sooo many benefits other than just burning calories - strengthening bones, releasing endorphins, makes you look good naked as well I can burn 1000-1500 cals some days as I am at the gym for 2 hours or so a lot of days. Try eating nuts, a protein shake, etc0 -
But at the moment my current job is a desk job and so i set my activity level to sedentry. Im leaving this job at the end of Feb though to go into a career which is ALWAYS on your feet (cabin crew).
So even though i'll be eating my exercise calories i'll still lose weight?0 -
Try eating half, then go from there. Eat half for a two week to a month period, then eat more if you need, or eat less... takes some time to figure it out sometimes.
(I spend a lot of time at the gym too, usually close to two hours--I do split weights (back, shoulders, legs on separate days), that takes about 40 minutes and I am training for a half marathon, so the cardio takes a while too)0 -
Be conservative. What you can do is increase calories by 200 via protein or carb intake. Since 1 gram of protein/carb is 4 calories that would be an extra 50 grams of protein/carb. Monitor for two weeks and assess from there. Start with protein intake first. If you aren't currently there build up to 1:1 of your current body weight.But at the moment my current job is a desk job and so i set my activity level to sedentry. Im leaving this job at the end of Feb though to go into a career which is ALWAYS on your feet (cabin crew).
So even though i'll be eating my exercise calories i'll still lose weight?
Your goal is to find that balance of sufficient calorie intake and still body fat loss.0 -
Be conservative. What you can do is increase calories by 200 via protein or carb intake. Since 1 gram of protein/carb is 4 calories that would be an extra 50 grams of protein/carb. Monitor for two weeks and assess from there. Start with protein intake first. If you aren't currently there build up to 1:1 of your current body weight.But at the moment my current job is a desk job and so i set my activity level to sedentry. Im leaving this job at the end of Feb though to go into a career which is ALWAYS on your feet (cabin crew).
So even though i'll be eating my exercise calories i'll still lose weight?
Your goal is to find that balance of sufficient calorie intake and still body fat loss.
Youve confused me lol! Increase calories?????0 -
Didn't you just say eat back your calories? It's the same thing.
Be conservative. What you can do is increase calories by 200 via protein or carb intake. Since 1 gram of protein/carb is 4 calories that would be an extra 50 grams of protein/carb. Monitor for two weeks and assess from there. Start with protein intake first. If you aren't currently there build up to 1:1 of your current body weight.But at the moment my current job is a desk job and so i set my activity level to sedentry. Im leaving this job at the end of Feb though to go into a career which is ALWAYS on your feet (cabin crew).
So even though i'll be eating my exercise calories i'll still lose weight?
Your goal is to find that balance of sufficient calorie intake and still body fat loss.
Youve confused me lol! Increase calories?????
You can either do that or calculate your maintenance (which factors in your activity level).0 -
So if i burn 800, only eat back 200?...0
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How many calories are you consuming right now?So if i burn 800, only eat back 200?...0 -
Dont eat them back. Your TDEE (total daily energy expenditure) takes into account calories burned during exercise already. Thats why it asks for your activity level.
Eating back exercise calories will just slow your progress. If you feel fine and your workouts arent lacking, dont eat them.
The caloric burn on the cardio machines is a loose estimate at best. They can be very inaccurate.0 -
Hi! I know you guys get this question a lot, but if you exercise and burn off around 800 calories in one workout - can you eat those calories back? Because it just feels like I'm wasting my gym workout.. and i feel full and not hungry. When you're dieting arent you suppose to feel hungry
This is not meant to be a diet, it's meant to be a sustainable lifestyle change, and you don't want to feel hungry for the rest of your life, so no, you don't need to feel hungry.
As for the calories, MFP has alreday set a deficit for you to lose weight, even without exercise, so if you are exercising on top you are making the deficit larger. There is no need to increase it and you can eat back all the exercise calories if you want, as the calorie deficit you set to lose your target (0.5lb, 1lb etc) will still be there.0 -
Dont eat them back. Your TDEE (total daily energy expenditure) takes into account calories burned during exercise already. Thats why it asks for your activity level.
Eating back exercise calories will just slow your progress. If you feel fine and your workouts arent lacking, dont eat them.
The caloric burn on the cardio machines is a loose estimate at best. They can be very inaccurate.
So why does it tell me I have calories remaining to eat???
And I eat 1200 without exercise.0 -
I disagree. If her activity level is not matching her calorie intake, while she may lose in the beginning her weight loss will stall. I suggest you read:Eating back exercise calories will just slow your progress. If you feel fine and your workouts arent lacking, dont eat them.
http://www.bodyrecomposition.com/fat-loss/why-big-caloric-deficits-and-lots-of-activity-can-hurt-fat-loss.html0 -
Just like I thought.Hi! I know you guys get this question a lot, but if you exercise and burn off around 800 calories in one workout - can you eat those calories back? Because it just feels like I'm wasting my gym workout.. and i feel full and not hungry. When you're dieting arent you suppose to feel hungry
This is not meant to be a diet, it's meant to be a sustainable lifestyle change, and you don't want to feel hungry for the rest of your life, so no, you don't need to feel hungry.
As for the calories, MFP has alreday set a deficit for you to lose weight, even without exercise, so if you are exercising on top you are making the deficit larger. There is no need to increase it and you can eat back all the exercise calories if you want, as the calorie deficit you set to lose your target (0.5lb, 1lb etc) will still be there.0 -
So if i burn 800, only eat back 200?...
Won't hurt to try it. If you set yourself as sedentary, then you are burning extra, but if you included your workouts (as active or moderately active) then your calories are already included.
I ate all my exercise calories while losing weight, it worked for me. Now I'm trying to lose body fat (not necessarily weight, per se), and I find it a whole different ball game. I can't eat my exercise calories.... :sad:
EDITED TO ADD: I think you'll find everyone is different, at different times in their journey. Weight loss is not linear... It's been a long journey for me (I lost 36 pounds super quickly, but the 'last 10 pounds' has been a whole different ball game!!). It depends on what your goals are. I understand you want to lose quickly, but if this is for life, just take the time figure out what works for YOUR body...0 -
Dont eat them back. Your TDEE (total daily energy expenditure) takes into account calories burned during exercise already. Thats why it asks for your activity level.
Eating back exercise calories will just slow your progress. If you feel fine and your workouts arent lacking, dont eat them.
The caloric burn on the cardio machines is a loose estimate at best. They can be very inaccurate.
No - it doesn't.
it takes into account your day job.
Someone who spends 8 hrs a day at a desk will have a lower calorie requirement than someoen who has a physical job, such as a fireman.
Then you factor in exercise afterwards, that's why you log your exercise separately.0 -
As I thought - it says this on my profile
'*Net calories consumed = total calories consumed - exercise calories burned. So the more you exercise, the more you can eat!'
Thanks everyone for your advice. I really needed this cleared up! As long as i stick to healthy choices for the calories i can eat back i shouldnt have a problem.
My goal is 8 pounds in 4 weeks - reckon i can do it???0 -
Rememeber, ignoring all other secondary (and for the most part significantly less important) factors fat loss =
Calories burned - Calories consumed.
If you burn 800 calories then eat 800 calories then youve probably just thrown away 90% of your fat loss.
Having said that, you do want to eat something for recovery. I would recommend around 200-300 calories possibly a protein/carb shake or if your not into that kind of thing try: A bannana (Great for recovery approx 100kcal) and perhaps two fried eggs (low amount of oil). Or some other form of protein, tin of tuna etc. You can throw a slice of bread in instead of the bannana if you wish but try keep calories less than 300.
The most important thing is to work out your BMR, and ensure that you have a defecit of about 500kcal per day from this in your total calorie intake. Its virtually guaranteed success.
Also, remember, if you are measuring calorie burn on cardio machines its quite inaccurate. Consider the amount of energy burnt by a 120kg man running on a treadmill vs a 50kg woman. The machine will normally just offer the same amount of calorie burn (altho some do allow you to enter weight and age). The most inaccurate are cross trainers which usually significantly over-estimate calorie burn. Hope this helps.0 -
Gym for two hours??? Can I ask, what are you doing that would take 2 hours? plus i love doing weights and then beating my pb's for 5/10k's on the treadmill/bike.Yeah you can!
Exercising has sooo many benefits other than just burning calories - strengthening bones, releasing endorphins, makes you look good naked as well I can burn 1000-1500 cals some days as I am at the gym for 2 hours or so a lot of days. Try eating nuts, a protein shake, etc
Well I'm training to become a CPT so am in and out of the gym all day. In certain classes we have to do prac?0 -
Please explain. When you lose weight, you lose body fat. Now, if you mean doing cardio all day and losing LBM, that is something different.
I ate all my exercise calories while losing weight, it worked for me. Now I'm trying to lose body fat (not necessarily weight, per se), and I find it a whole different ball game. I can't eat my exercise calories.... :sad:So if i burn 800, only eat back 200?...
I don't under stand how losing bodyfat would be some different procedure then losing weight.0 -
I am a CPT as well. Good luck on your CPT goals in 2012.
Gym for two hours??? Can I ask, what are you doing that would take 2 hours?Yeah you can!
Exercising has sooo many benefits other than just burning calories - strengthening bones, releasing endorphins, makes you look good naked as well I can burn 1000-1500 cals some days as I am at the gym for 2 hours or so a lot of days. Try eating nuts, a protein shake, etc
Well I'm training to become a CPT so am in and out of the gym all day. In certain classes we have to do prac?0 -
I am a CPT as well. Good luck on your CPT goals in 2012.
Gym for two hours??? Can I ask, what are you doing that would take 2 hours?Yeah you can!
Exercising has sooo many benefits other than just burning calories - strengthening bones, releasing endorphins, makes you look good naked as well I can burn 1000-1500 cals some days as I am at the gym for 2 hours or so a lot of days. Try eating nuts, a protein shake, etc
Well I'm training to become a CPT so am in and out of the gym all day. In certain classes we have to do prac?
Cool! Thanks (:0 -
MFP doesn't count your exercise, so you should eat majority of your calories back... or at least try to. It does ask how you often/long you work out, but if you edit that, you will see that it actually doesn't change the amount of calories MFP gives you. The only factors that change your calorie amount is how much youw ant to lose a week and your lifestyle. So, try to eat back AT LEAST 50% of your calories burned.0
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Be conservative. What you can do is increase calories by 200 via protein or carb intake. Since 1 gram of protein/carb is 4 calories that would be an extra 50 grams of protein/carb. Monitor for two weeks and assess from there. Start with protein intake first. If you aren't currently there build up to 1:1 of your current body weight.But at the moment my current job is a desk job and so i set my activity level to sedentry. Im leaving this job at the end of Feb though to go into a career which is ALWAYS on your feet (cabin crew).
So even though i'll be eating my exercise calories i'll still lose weight?
Your goal is to find that balance of sufficient calorie intake and still body fat loss.
I like this... Too many people think exercise means they can eat more! No true. Maybe eat back 100-200 worth in protein0 -
Rememeber, ignoring all other secondary (and for the most part significantly less important) factors fat loss =
Calories burned - Calories consumed.
If you burn 800 calories then eat 800 calories then youve probably just thrown away 90% of your fat loss.
If you think this, then I don't think you understand how MFP works.
It would probably be useful for you to read the threads stickied at the top of the page.0 -
You can and you SHOULD eat them back because you'll slow down your metabolism too much.
Do you want a messed up metabolism?0 -
Please explain. When you lose weight, you lose body fat. Now, if you mean doing cardio all day and losing LBM, that is something different.
I ate all my exercise calories while losing weight, it worked for me. Now I'm trying to lose body fat (not necessarily weight, per se), and I find it a whole different ball game. I can't eat my exercise calories.... :sad:So if i burn 800, only eat back 200?...
I don't under stand how losing bodyfat would be some different procedure then losing weight.
This is going to confuse matters!! I'm just trying to address the person I've quoted here (!)
You are right--not a different procedure, I guess I mean that things have changed for MY body (I'm not sure how to even explain it!). I was losing weight for months eating my exercise calories and got to my goal weight (which I'm at now, and have been for almost a year) then I've been trying to lose body fat (and will likely lose some weight) but I'm not necessarily trying to lose weight, I'm getting smaller and leaner, weighing the same (because of a small amount of muscle gain, about a pound every two months). I'm trying to be smaller, not necessarily weigh less. I am trying to increase LBM and lower fat.... GAD!! Sorry, I can barely explain this!!!!!!!!!!0 -
Dont eat them back. Your TDEE (total daily energy expenditure) takes into account calories burned during exercise already. Thats why it asks for your activity level.
Eating back exercise calories will just slow your progress. If you feel fine and your workouts arent lacking, dont eat them.
The caloric burn on the cardio machines is a loose estimate at best. They can be very inaccurate.
Don't say stupid thing.
People have to understand that we don't ''need'' to exercise to lose weight.
It's all about calorie deficit and we do that with food (eating less).
However, we exercise to be healthier and to avoid becoming skinny fat.
Exercises make muscles, tone that flabby skin and reduce body fat %.
Not eating the calories back leads to a slower metabolism and then a plateau.
THAT slows down the progress.
It's a lifestyle change not a race.
It has to be slow and steady.0 -
So if i burn 800, only eat back 200?...
No. If you burn 800, you eat back 800.
However, be sure that you really burn 800. Don't trust MFP or the machines.
Buy a good HRM in which you can enter all your stats (age, weight, gender, height, VO2max).
This will give you a more accurate number of calories burned.0
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