Exercise calories

Curvygirly22

Ok so as I read through the boards I am understanding you should eat your exercise calories, at least some of them and never net below 1200 which I seem to be doing...
What do you eat to eat back your exercise calories without throwing your macros out of wack for the day?
I'm trying to balance all these things... Just want to succeed!
I figured out my bmr is 1529.95
I workout 3-5 days a week usually 4
So using the formula my calories shouldn't be lower then 1600 which seem like so much! But I need to reset my Brain and eat up!
Thanks for all your help

Sheila_Ann

I find it hard to not throw off the other macros. But the more calories you have burned and added back the higher everything else goes. If i'm not hungry and I'm still under 1200 I'll eat a handful of nuts. They are high in calories but also high in fat. But good fat.

Good luck! Hopefully someone will have a better answer then me.

RedSunshine365

I just went through New Leaf metabolic testing and it really made it clear to understand this. I'm 39, 157lbs, 5'7" These are my own personal results ...which, incidentally, were not too different from those calculated here on MFP.

My resting rate was tested to be at 1368. I work a desk job, so every day I burn about 1778 calories. To lose .75 lb/week, I need to create a deficit of 375 lbs/week. So if I don't ever exercise, I should eat 1403 calories/day. I should NEVER eat less than 1368 calories.



If I exercise 400 calories/day, then I should eat 1703 calories that day. So yes, my trainer says I should eat back my calories to maintain a .75 lb/week loss.

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It's easy to get a few hundred calories in - a handful of almonds can do the trick.