How to eat back exercise calories?

underthecherrytree

I have read a lot of the posts on here about the importance of eating back at least 1/3 of your exercise calories. I give myself 1800 calories a day but usually eat about 1500. I burn off about 300 calories a day through exercise. The problem is, I exercise at the end of the day and by then, I am already at my limit for sodium (1500), fat, and carbs so what is there to eat that has calories but very low everything else?

underthecherrytree

bump

gseburn

I think you may have to review your eating in general. Or change some of your nutrient settings :-) Perhaps a protein smoothie at night? Or front load your day with a few more calories that are protein rich?

melbot24

What might help you is to input your exercise early in the day.
So if you know you're going to do 30 minutes on the treadmill, log it.
(Bonus; it will also keep you more accountable)
That way, you can better estimate what your calorie intake should be on a more holistic level.

I have to plan a lot to be able to get all my calories in for the day, plus my exercise cals.
By the time I leave for work for the day I'm almost at 0 cals left then use whatever I've earned back for dinner.

It's hard to hit all macros every single day, but try figuring out which foods are high in certain macros and not in others.
Like this afternoon, I realized I needed a lot more calories to hit my goal but I don't have very much sodium left, but I could sacrifice a few carbs...

So what was my afternoon snack? Plain oatmeal with some cinnamon and half a banana sliced on top.
Try to be flexible!

I hope this helps

HMVOL7409

I have read a lot of the posts on here about the importance of eating back at least 1/3 of your exercise calories. I give myself 1800 calories a day but usually eat about 1500. I burn off about 300 calories a day through exercise. The problem is, I exercise at the end of the day and by then, I am already at my limit for sodium (1500), fat, and carbs so what is there to eat that has calories but very low everything else?

While it drives me nuts, when you input your exercise it actually adds more to your daily macros. Try adding a few more cals to each meal if you're averaging the same exercise amount. You could add in a pre/post workout snack etc.