Exercise calories and hunger

LizJ08

Hi everyone, I'm new here and did a search but couldn't find the answer to this question. I know that exercise is already figured into my daily calorie goal (I'm doing my TDEE minus 10% but i only want to lose a few more or even stay where I am and juat replace fat with muscle. I have a good sized appetite and definitely have some days where I'm far hungrier than others. When I have those days, is it okay to eat back my exercise calories or will that cause a gain or stall? Or could I just eat at my TDEE on those days? MFP confuses it or me bc of the way they add calories when you exercise.

HeidiHoMom

It all depends on your goals. You wouldn't eat back your exercise calories per se since they are already factored in, you would just be eating more.

So if you at at your TDEE a couple times per week all that does is make your losses a little bit slower. So you would still lose, just slightly slower...which is not a bad thing.

fiveohmike

Hello,

Welcome to the group!

Heidi is correct. Eating at your TDEE you wont gain fat weight. It just slows the loss. You are still at a deficit for the week so you will still lose, just a bit slower.

However, check my other thread on why the scale lies. If you eat at TDEE for one day, dont weight yourself the next. You might retain some extra water from the extra carbs this is NOT fat, but water.

Other than that I say go for it. I ate at my TDEE maint the other day, no worse for wear and really enjoyed the meal I used it on

LizJ08

Thank you! I think the reason I'm extra hungry today is bc yesterday I ate above my BMR (was busy and had a stressful day) but not by much.

Noor13

Thank you! I think the reason I'm extra hungry today is bc yesterday I ate above my BMR (was busy and had a stressful day) but not by much.

You SHOULD every day at least NET your BMR!