Food to Exercise deficit?

perham07

Can somebody please explain to me how the calorie intake changes with exercises? I know if you work out your calorie intake goes up but what sort of deficit should you have? My goal is 1240 and I typicaly burn about 450-650 calories a day. I don't typically get to work out until evening due to kids and I am already done eating for the day by then but end up with like 700 calories remaining. Is that too many left to effectively lose weight? I started my lifestyle change 6 weeks ago and have only lost 3lbs. Any advice is helpful.

fmbomzo

You should make sure your net calories are never lower than your basic metabolic rate (BMR). Your BMR is the minimum amt your body needs just to function at a basic level with no exercise. If you consistently are below that, you risk losing muscle and also stalling your weight loss as the body tries to adjust its caloric needs down to what you're consuming. If you're going to exercise at that intensity regularly, you need to eat more. That may mean eating the same amount but choosing more calorie dense foods or eating more foods.

Your deficit to achieve weight loss (while preserving muscle) should be based on your total daily energy expenditure (TDEE) and not your BMR or the total calories MFP provides.

search TDEE on MFP and you can find some great resources on how to calculate it. Then figure your deficit from there .... 500 calorie deficit daily to lose 1 lb per week, 750 to lose 1.5 lbs per week, 1000 to lose 2 lbs per week and so on.

AngelAura777

I have had the same problem this week and last week MFP gave me 1200 calories when I first signed up and I have been doing ALOT of exercise this week burning 700-1000 calories in a session and I eat cereal for breakfast and I go to the gym and eat all afternoon but the healthy food I eat isnt enough to bring my calories back up again and im left with a lot left over I dont want to eat junk to bring up my calories I eat wholemeal carbs and good fats like avocado and almonds and virgin olive oil and I eat eggs and tuna for protein. Should I be eating more carbohydrates? or should I have sushi or something like that because it is calorie dense? Im not really that hungry after I eat my post workout meals so im not sure if I should be eating for the sake of bringing my calories up if im not hungry. My diary is public if anyone can help thanks.

Microfiber_wechange

I don't typically get to work out until evening due to kids and I am already done eating for the day by then but end up with like 700 calories remaining.

If you're sure to workout that evening, or as a motivator, eat more during the day so by the time you workout in the evening, you're up to speed

fmbomzo

I have had the same problem this week and last week MFP gave me 1200 calories when I first signed up and I have been doing ALOT of exercise this week burning 700-1000 calories in a session and I eat cereal for breakfast and I go to the gym and eat all afternoon but the healthy food I eat isnt enough to bring my calories back up again and im left with a lot left over I dont want to eat junk to bring up my calories I eat wholemeal carbs and good fats like avocado and almonds and virgin olive oil and I eat eggs and tuna for protein. Should I be eating more carbohydrates? or should I have sushi or something like that because it is calorie dense? Im not really that hungry after I eat my post workout meals so im not sure if I should be eating for the sake of bringing my calories up if im not hungry. My diary is public if anyone can help thanks.

What is your BMR? You should always have a net caloric intake of at least that regardless of the amount of exercise. I think you need to add more calorie dense foods. You seem to be eating a lot of high-volume, low-calorie foods which fill you up. If you eat more dense foods, you'll have no problem making your calorie goal.

AngelAura777

I just worked out my BMR is 1505 thanx!

heybales

I just worked out my BMR is 1505 thanx!

Then you should change your goals so you NET slightly above that, and eat back your exercise.

Use the Search button for "plateau" "stall" " weight loss stopped" to find out what will happen eventually.

heybales

Can somebody please explain to me how the calorie intake changes with exercises? I know if you work out your calorie intake goes up but what sort of deficit should you have? My goal is 1240 and I typicaly burn about 450-650 calories a day. I don't typically get to work out until evening due to kids and I am already done eating for the day by then but end up with like 700 calories remaining. Is that too many left to effectively lose weight? I started my lifestyle change 6 weeks ago and have only lost 3lbs. Any advice is helpful.

As long as you make it up within 24 hrs or next workout, you'll be fine. So one day is green, next day looks over.

Except as you do this day to day, it balances out.

AngelAura777

I changed my goal to 1500 im going to see how that goes this week 1200 calories isnt enough!