workout calories..to eat or not to eat?

treasurebox1

I thought the 500 cal. I burn should NOT be eaten, so that I actually would be burning them, not eating them up..isn't that how weight is lost? If you eat them how would you lose the weight?

blytheandbonnie

I'm having this dilemma also. What is the point of exercising if I'm just going to eat all that food? That's why I'm here in the first place. Eating too much.

treasurebox1

I know, right? But I keep seeing in some posts people saying we should be eating those workout calories..I don't get it? What would we be losing then?

blytheandbonnie

Somebody needs to explain it to me as if I am NOT smarter than a fifth grader. And what if I'm overestimating how many I'm burning during exercise and then eat them all back? That would be really tragic.

babygurl48

at first i wasn't eating them back and I lost weight, started eating them back and I plateaud, or the scale didn't move. I don't eat them back and that works for me. guess everyone is different.

angielautenbach

I started eating my calories back this weeek and OMG I am going backwords. All healthy foods too. I am going to stop eating them back. See what happends.

CMmrsfloyd

When you create your profile at MFP, it takes the info you give (gender, age, height, weight, and activity level) and comes up with an estimate of the calories your body requires each day to remain the same weight. There is a certain amount of calories that your body would utilize each day even if you didn't roll out of bed (basal metabolic rate = BMR) and then there is an amount that you burn during a day of normal activity (total daily energy expenditure = TDEE). MFP calculates those numbers using the info you give. So, let's say MFP calculates your TDEE to be 2000 calories (random number just for the purposes of this example). Let's also note the fact that 1 lb of fat is about 3500 calories, so to lose 1 lb of fat you need to burn 3500 more than what you take in. So MFP says well, to burn off 3500 extra calories in 1 week, you need to have a 500 calorie per day deficit (500 calories x 7 days = 3500 calories = 1 lb of fat). So MFP takes that estimate of your body utilizing 2000 calories per day and tells you to eat 500 less calories i.e. a total of 1500 calories per day. MFP estimates that your body uses 2000 calories per day through normal activities and tells you to eat 1500 b/c that will creat a 500 calorie per day deficit (your body burning 500 more than the food you eat). Now say you go out and exercise and burn off 500 calories extra on top of your normal daily activities. Now your body has a calorie burn of about 2500 that day (2000 from normal activity and 500 from your extra exercise). If you still only eat 1500 calories then you now have a 1000 calorie deficit for the day. You told MFP you wanted to lose 1 lb per week, therefore you told MFP you want a 500 calorie deficit per day, therefore when you burn off extra calories, MFP tells you that you should eat them back in order to maintain the same level of deficit that you requested in the first place.

In a nut shell. :-)

I have eaten mine back (most of them at least) and I've had really great progress. I also bought a heart rate monitor so I could feel confident in the calorie estimate. If you are using estimates from gym machines or MFP, you might consider only eating back a portion of the calories as many people feel that machines and MFP overestimate calorie burn. Some people go with eating back around half if they don't have a HRM to try and be on the safe side.

Kristena2009

It depends on what your calorie goal is set to. Mine is set to losing 2 pounds a week. I can only eat 1200 calories and you naturally burn around 2000 a day so no matter what I'm still burning 800 calories if i stay under my goal. that way if i burn 300 calories working out and then eat 300 calories later im still under 2000 by 800. That means i can eat more on days i work out and im burning the same amount of calories.
of coarse if you don't eat your calories you will lose weight faster because your burning more but if you set your goal and eat your exercise calories as long as you are in your limit you should be ok

veganbaum

Hope the links provided here help with your understanding of how MFP is set up:

http://shouldieatmyexercisecalories.com/

MFP is not set up like the typical weight-loss plan. Your deficit for losing weight is given to you in your calories/day. Exercise is for fitness and health (hence My FITNESS Pal and not My Weight loss Pal). When you exercise you create a bigger deficit, which can be unhealthy. To account for inaccuracies many people eat only a portion of them back.

CMmrsfloyd

It depends on what your calorie goal is set to. Mine is set to losing 2 pounds a week. I can only eat 1200 calories and you naturally burn around 2000 a day so no matter what I'm still burning 800 calories if i stay under my goal. that way if i burn 300 calories working out and then eat 300 calories later im still under 2000 by 800. That means i can eat more on days i work out and im burning the same amount of calories.
of coarse if you don't eat your calories you will lose weight faster because your burning more but if you set your goal and eat your exercise calories as long as you are in your limit you should be ok

Just to be clear, the amount that your body burns per day varies greatly between different people - a 300 lb person uses a lot more calories in a day than a 150 lb person, assuming they have the same activity level. The whole '2000 calorie average diet' thing is just on food labels, it's not reality for most people. For example I am currently 125 lbs and MFP estimates that my body uses about 1600 calories per day through normal activity.

Paul_Lothary

Your body requires calories and nourishment to replenish it's stores to build muscle, which in turn burns more calories. If you starve it, your body burns existing muscle tissue, a complex chemical interaction producing Ketogenisis and Catabolism. Timing of when you eat after a workout, and what you eat are critical. Short-changing your body will only result in failure of your goals, illness, and fatigue. A good sign you're doing it wrong? Your sweat smells like ammonia.... Your earned those calories, enjoy them wisely. There's a reason MFP warns you about "starvation mode" if you under-eat. Preventing starvation mode or catabolism while still maintaining weight loss and benefitting from the Training Effect requires caloric intake hovering just above that threshold. It's natural to want to overaccomplish to achieve your goals but going overboard and ignoring years of experience and research is part of your natural tendency to set yourself up for failure. Failure, which brought your here...

Here's the science:

http://www.livestrong.com/article/412742-pre-post-workout-meals/

http://thinkmuscle.com/nutrition/pre-post-workout-nutrition/

Paul_Lothary

:drinker:

DameVenus

When you create your profile at MFP, it takes the info you give (gender, age, height, weight, and activity level) and comes up with an estimate of the calories your body requires each day to remain the same weight. There is a certain amount of calories that your body would utilize each day even if you didn't roll out of bed (basal metabolic rate = BMR) and then there is an amount that you burn during a day of normal activity (total daily energy expenditure = TDEE). MFP calculates those numbers using the info you give. So, let's say MFP calculates your TDEE to be 2000 calories (random number just for the purposes of this example). Let's also note the fact that 1 lb of fat is about 3500 calories, so to lose 1 lb of fat you need to burn 3500 more than what you take in. So MFP says well, to burn off 3500 extra calories in 1 week, you need to have a 500 calorie per day deficit (500 calories x 7 days = 3500 calories = 1 lb of fat). So MFP takes that estimate of your body utilizing 2000 calories per day and tells you to eat 500 less calories i.e. a total of 1500 calories per day. MFP estimates that your body uses 2000 calories per day through normal activities and tells you to eat 1500 b/c that will creat a 500 calorie per day deficit (your body burning 500 more than the food you eat). Now say you go out and exercise and burn off 500 calories extra on top of your normal daily activities. Now your body has a calorie burn of about 2500 that day (2000 from normal activity and 500 from your extra exercise). If you still only eat 1500 calories then you now have a 1000 calorie deficit for the day. You told MFP you wanted to lose 1 lb per week, therefore you told MFP you want a 500 calorie deficit per day, therefore when you burn off extra calories, MFP tells you that you should eat them back in order to maintain the same level of deficit that you requested in the first place.

In a nut shell. :-)

I have eaten mine back (most of them at least) and I've had really great progress. I also bought a heart rate monitor so I could feel confident in the calorie estimate. If you are using estimates from gym machines or MFP, you might consider only eating back a portion of the calories as many people feel that machines and MFP overestimate calorie burn. Some people go with eating back around half if they don't have a HRM to try and be on the safe side.

Yeah, I agree. You explained it perfectly. I used to not eat mine back and I only lost .4 pounds or stayed the same during the week. Once I started staying around my goal calories I saw the weight was coming off faster. Even without exercise.

But it probably depends on the person but staying at a reasonable calorie level works for me ^_^

Axiah

I eat 1200 calories on the days I don't work out and up to 1500 on the days that I do work out. I never go above 1500 cals/day. I've had great progress so far. I've experimented with eating more cals back after a workout, as well as eating less... but this seems to be my sweet spot for steady weight loss. Hope you find something that works for you.

HeidiRene

When you create your profile at MFP, it takes the info you give (gender, age, height, weight, and activity level) and comes up with an estimate of the calories your body requires each day to remain the same weight. There is a certain amount of calories that your body would utilize each day even if you didn't roll out of bed (basal metabolic rate = BMR) and then there is an amount that you burn during a day of normal activity (total daily energy expenditure = TDEE). MFP calculates those numbers using the info you give. So, let's say MFP calculates your TDEE to be 2000 calories (random number just for the purposes of this example). Let's also note the fact that 1 lb of fat is about 3500 calories, so to lose 1 lb of fat you need to burn 3500 more than what you take in. So MFP says well, to burn off 3500 extra calories in 1 week, you need to have a 500 calorie per day deficit (500 calories x 7 days = 3500 calories = 1 lb of fat). So MFP takes that estimate of your body utilizing 2000 calories per day and tells you to eat 500 less calories i.e. a total of 1500 calories per day. MFP estimates that your body uses 2000 calories per day through normal activities and tells you to eat 1500 b/c that will creat a 500 calorie per day deficit (your body burning 500 more than the food you eat). Now say you go out and exercise and burn off 500 calories extra on top of your normal daily activities. Now your body has a calorie burn of about 2500 that day (2000 from normal activity and 500 from your extra exercise). If you still only eat 1500 calories then you now have a 1000 calorie deficit for the day. You told MFP you wanted to lose 1 lb per week, therefore you told MFP you want a 500 calorie deficit per day, therefore when you burn off extra calories, MFP tells you that you should eat them back in order to maintain the same level of deficit that you requested in the first place.

In a nut shell. :-)

I have eaten mine back (most of them at least) and I've had really great progress. I also bought a heart rate monitor so I could feel confident in the calorie estimate. If you are using estimates from gym machines or MFP, you might consider only eating back a portion of the calories as many people feel that machines and MFP overestimate calorie burn. Some people go with eating back around half if they don't have a HRM to try and be on the safe side.

Best explanation I have ever read on this topic.

KrazyAsianNic

I think it's fine to eat a little of what you work out, but to just stay under your calorie goal overall.

Kristena2009

It depends on what your calorie goal is set to. Mine is set to losing 2 pounds a week. I can only eat 1200 calories and you naturally burn around 2000 a day so no matter what I'm still burning 800 calories if i stay under my goal. that way if i burn 300 calories working out and then eat 300 calories later im still under 2000 by 800. That means i can eat more on days i work out and im burning the same amount of calories.
of coarse if you don't eat your calories you will lose weight faster because your burning more but if you set your goal and eat your exercise calories as long as you are in your limit you should be ok

Just to be clear, the amount that your body burns per day varies greatly between different people - a 300 lb person uses a lot more calories in a day than a 150 lb person, assuming they have the same activity level. The whole '2000 calorie average diet' thing is just on food labels, it's not reality for most people. For example I am currently 125 lbs and MFP estimates that my body uses about 1600 calories per day through normal activity.

my bad. i should have specified that for me its 2000...your right its different for everybody. I was just using that as an example

gertudejekyl

Those are my thoughts too. It doesn't make sense to eat them if you can resist.

CoffeeNBooze

Well here's what I think. It's ok to eat SOME of them back...not all. I don't think it's a good idea to say, burn 500 and keep at your original 1300 deficit...that's just mean and starving yourself. You could eat 250-300 more! Don't burn yourself out, I think that's the point. Drink lot's of water too, when you're exercising. I know if I workout I feel crazy hungry but that's mostly from dehydration. Whatever you decide, be careful. Healthy weight loss first!

rockerbabyy

eat them! i always have and have lost just fine. i have a HRM so i eat every last one of mine, and theyre the best
mfp creates a deficit for you before exercise, so youll actually lose without exercise if you so choose. when you do exercise and burn more calories, you dont want your deficit to get too big, so you eat those calories too.

most plans will say 'OK eat 2000 calories a day, and make sure to burn off 500 each day to lose one pound per week.
MFP says "ok, eat 1500 calories a day to lose a pound a week. oh! you exercised, thats great! now you need to eat those 500 calories too"
either way, you eat the same number of calories, and you still lose the same amount of weight.

mes1119

I say don't eat them back unless you are doing a SUBSTANTIAL amount of exercise that is torching calories. People that gain weight when eating their exercise calories are the ones that enter in normal daily activities as exercise such as walking or cleaning. Those kinds of activities were included into the BMR that MFP calculates for you-basically how they decide how many calories you should eat a day.

Personally, I eat about half of mine back- depends on how hungry I am. I don't do all because I don't trust the machines to give me an accurate reading on how many calories I burn plus I may underestimate my serving/portion sizes without knowing it.

Hernandeak11

If I don't eat at least a portion of my workout calories back, I feel like passing out. The body needs the fuel.

Angieee17

I try not to eat them back, but I do use them as a cushion once in a while for situations like: having dessert or ordering a margarita with dinner.

1Timothy4v8

Seems to me that if you are not supposed to go under 1200 calories cause your body will think its starving then it makes sense to eat back what you expend,

if your body needs 1200 calories just to breath and do it's BASIC functions, then lets say you only eat 1200, but you work out and burn 300 calories well then your body only has 900 to work on, and then says hey were starving down here, triggering your brain to hold on to fat cause it thinks it will not have food for a while.

makes sense to me, don't starve your self, you will mess up your metabolism, and excersize isn't just for loosing weight its to get muslces and be healthy, get the blood flowing and all that good stuff

brandiuntz

When you first set up your goals, MFP sets your daily calorie goal based on diet ONLY, no exercise. It creates a diet-only deficient.

When you exercise, you may create a larger calorie deficient than is considered healthy for steady weight loss. MFP wants you to eat back those exercise calories because you need to stay in a proper deficient range. Enough fuel for your workouts, but an overall deficient to lose weight (fat).

As long as you set your MFP goal to some sort of loss a week, you already have a deficient. That's how you'll lose weight. Eating your exercise calories keeps you at a deficient MFP considers best for weight loss.

http://www.myfitnesspal.com/topics/show/390145-should-i-eat-my-exercise-calories

blytheandbonnie

I don't know...I started with a goal of 1200 calories a day and I was not exercising. One thing at a time was my thinking. So now that I feel that I have more of a handle on my food intake and getting used to eating reasonable portions (I lost 18 lbs that way), I have introduced exercise. I'm currently swimming for an hour a day. It's not vigorous, I'm working up to that but it is a solid hour. According to MFP I can have about 800 more calories. I feel like I'm just pigging out, and I haven't lost any weight now for 2 weeks. I'm not even eating all the calories, only about a half or maybe two thirds. So it doesn't seem to be working so well at the moment. Is my body adjusting to this? I just feel like I'm eating too much, (and, no, it's not junk food). I had almost 100 pounds to lose so we're not talking about trying to shed a small amount, I know it gets slower as one gets closer to ones goal. So what is the answer? Anybody with any insight to this scenario? Thanksalot.

blytheandbonnie

bump

blytheandbonnie

Bump again...really wanting some replies...thanksalot

rockerbabyy

I don't know...I started with a goal of 1200 calories a day and I was not exercising. One thing at a time was my thinking. So now that I feel that I have more of a handle on my food intake and getting used to eating reasonable portions (I lost 18 lbs that way), I have introduced exercise. I'm currently swimming for an hour a day. It's not vigorous, I'm working up to that but it is a solid hour. According to MFP I can have about 800 more calories. I feel like I'm just pigging out, and I haven't lost any weight now for 2 weeks. I'm not even eating all the calories, only about a half or maybe two thirds. So it doesn't seem to be working so well at the moment. Is my body adjusting to this? I just feel like I'm eating too much, (and, no, it's not junk food). I had almost 100 pounds to lose so we're not talking about trying to shed a small amount, I know it gets slower as one gets closer to ones goal. So what is the answer? Anybody with any insight to this scenario? Thanksalot.

i started with a goal of 1200 my first time around - i didnt exercise much, and when i did i didnt eat my exercise calories, at the time i had over 100 lbs to lose. i gave up not long into it because i was always starving and felt like a failure.
next time around i upped my calories to 1400 and still felt hungry a lot, so i upped to 1550. i also started eating my exercise calories.. i bought a HRM to be more accurate and ate every single one of them. i was losing 2 lbs a week or so but then i wanted to start adding strength training to make sure i was losing fat and not muscle..so i went to once a month weigh ins and bumped my calories up to my BMR. so i eat 1845 + exercise cals... in feb i lost about a pound a week, and i actually did a crappy job with my diet and exercise.
i would say your body is still adjusting - it can take a month for it to figure things out. try getting a hrm - i know there are some that work well in water..even though youre not eating all of your exercise calories right now, it wouldnt hurt to be ore accurate.

LorinaLynn

I don't know...I started with a goal of 1200 calories a day and I was not exercising. One thing at a time was my thinking. So now that I feel that I have more of a handle on my food intake and getting used to eating reasonable portions (I lost 18 lbs that way), I have introduced exercise. I'm currently swimming for an hour a day. It's not vigorous, I'm working up to that but it is a solid hour. According to MFP I can have about 800 more calories. I feel like I'm just pigging out, and I haven't lost any weight now for 2 weeks. I'm not even eating all the calories, only about a half or maybe two thirds. So it doesn't seem to be working so well at the moment. Is my body adjusting to this? I just feel like I'm eating too much, (and, no, it's not junk food). I had almost 100 pounds to lose so we're not talking about trying to shed a small amount, I know it gets slower as one gets closer to ones goal. So what is the answer? Anybody with any insight to this scenario? Thanksalot.

When we exercise, and particularly if we're new to it or changing things up a bit, our muscles often retain fluid while the muscles repair themselves. That fluid retention can show as a gain or stall on the scale. It's normal and common... and TEMPORARY. Keep on plugging, have faith in the process, and take measurements and photos as an additional way to gauge your progress.