Calorie Limit or Eat Back Exercise Cals?

huckleberry0070

I'm just wondering what people recommend as far as eating at a certain calorie limit every day or aiming for a net goal and eating back exercise calories.

I am female, 5'4", 24 y/o and weigh about 118. I only want to lose like 5 pounds or so but I'd really like to lose some fat in my upper thighs and lower abdomen. I've calculated by BMR (1365) and my TDEE (2327 based on 5-6 hrs strenuous exercise per week... I do P90X six days and HIIT 3 days).

I'm wondering whether it would be more beneficial for me to eat at a consistent deficit around 2000 calories per day or simply aim to net 1400 or 1500, eating back my exercise calories.

What works for you guys? I'd especially like to hear from people around my size who have similar goals. Thanks in advance!

psuLemon

If your TDEE is 2327, I would aim to eat 1900 calories daily and do NOT eat back exercise calories as it's already in your TDEE.

Cristofori44

That's a tough one. You appear to be in an ideal area of height-weight ratio.. I think you're aiming for spot reduction/a more toned look? Sounds like you need the opinion of a bodybuilding expert...

huckleberry0070

Yeah, I'm definitely within the target weight zone but I would like to exchange some fat for muscle.

psuLemon

Yeah, I'm definitely within the target weight zone but I would like to exchange some fat for muscle.

You can either cut fat or increase muscle but not both. One requires a calorie deficit and one requires a surplus. So pick one, lol.

Bobby_Clerici

It really depends on you.
MFP is set up for you to eat them back, and that has worked VERY well for me.
MFP suggests a daily net calorie intake to result in 1 lb of weight loss per week.
1 pound equals 3500 calories.
3500 divided by 7 days equals 500 calories per day. Our MFP daily number already has that 500 calories subtracted.
When we exercise, that green number goes up, because MFP expects us to eat back your exercise calories to keep your net daily calorie intake steady; that's how MFP works. Read this to learn more.
http://www.myfitnesspal.com/topics/show/23912-links-in-mfp-you-want-to-read-again-and-again
And This:
http://www.myfitnesspal.com/topics/show/61706-guide-to-calorie-deficits
http://www.myfitnesspal.com/topics/show/173853-an-objective-look-at-eating-exercise-calories
http://www.myfitnesspal.com/topics/show/10589-for-those-confused-or-questioning-eating-your-exercise-calo
http://www.myfitnesspal.com/topics/show/153704-myth-or-fact-simple-math-3500-calories-one-pound-eat
http://www.myfitnesspal.com/blog/TrainerRobin/view/myth-or-fact-calories-in-versus-calories-out-3500-calories-one-pound-and-should-i-eat-my-exercise-calories-62012
http://www.myfitnesspal.com/topics/show/230930-starvation-mode-how-it-works
http://www.myfitnesspal.com/topics/show/231636-the-eating-when-you-re-not-hungry-dilemma
http://www.myfitnesspal.com/topics/show/175241-a-personal-view-on-exercise-cals-and-underfeeding
http://www.myfitnesspal.com/topics/show/302589-eat-more-to-lose-more-explained

Just follow the MFP recommendations for healthy, steady and lasting results.
You could reduce quicker, but what would be the quality of that weight loss?
It could lead to increased muscle loss, and that stifles metabolism.
No, eat right, exercise - both cardio and resistance, lose weight in such a way that maintains health and preserves lean body mass which burns more calories at rest.
Good luck to you.:flowerforyou:
All Is Possible!

MB_Positif

Yeah, I'm definitely within the target weight zone but I would like to exchange some fat for muscle.

Start weightlifting.

psuLemon

Yeah, I'm definitely within the target weight zone but I would like to exchange some fat for muscle.

Start weightlifting.

She is. She is doing p90x.

Bobby_Clerici

Yeah, I'm definitely within the target weight zone but I would like to exchange some fat for muscle.

Start weightlifting.

She is. She is doing p90x.

^^^^^^^^
And this....
Seriously, read up and decide what works for you, then just see it through.
Most people with a longer way to go should always follow the MFP method, and eat back those calories.
Good luck!

MB_Positif

Yeah, I'm definitely within the target weight zone but I would like to exchange some fat for muscle.

Start weightlifting.

She is. She is doing p90x.

I should have been more specific. I was thinking in terms of compound lifts like Stronglifts 5x5.

Pebble321

Honestly - I think that you'll come out to a similar result either way. Just pick whichever system you like the sound of and stick with it.

I've eaten exercise cals for most of my time on MFP and that has worked very well for me, but now I'm (almost) at maintenance I eat a steady amount with a very small deficit (which means I'm still eating my exercise cals, I just add an estimated amount every day to cover exercise, not adding in each exercise separately).

casanmiguel

Bump for later reading!

huckleberry0070

Thanks everyone!