Eating your workout calories?

oregongal77

Do you eat your workout calories? Im on a 1200 calorie budget each day and then workout anywhere from 375-600 calories a day. Ive been sticking to my 1200 calories. What does everyone do? Do you eat your calories or not?

MOOtoMILF

I was wondering the same thing. I have been, but I don't know if I should be. I still lost 3.5 lbs my first week here though, even with eating them

Pebble321

If you are using MFP to calculate your calorie allowance - then, yes, you should be eating more when you exercise. Otherwise you are creating a much larger calorie deficit which may not be sustainable for you.

If you are using another system to work out your calories - do what they recommend.

www.shouldieatmyexercisecalories.com

mmapags

When you set up your goals you set a daily deficit. If you are at 1200 cals, which is really a rock bottom minimum for women (it's 1800 for men) you should eat them all back. If you were at a easier goal and eating, say 1800, it would be less critical. Bottom line is though, when you workout, you eat them back to maintian the same deficit as you set up in your goals.

oregongal77

I am using MFP. My thought was the less calories I eat, the more weight I lose??
But this really isnt the case then?

splucy

Generally I try to stick to 1200 calories but if I burn off like 500 calories in a day like I usually do, I tend to consume around 1300.

I should probably consume more food :P but eh... it's working for me and I don't think I've ever got myself in to starvation mode.

oregongal77

So do you think Im ok eating the 1200 and then leaving my workout calories alone? Or should I be eating those too?

phynyxfyre

If I am hungry after I have used my 1200 then I eat some of the exercise calories back. Otherwise I leave them alone.

CoderGal

Do you eat your workout calories? Im on a 1200 calorie budget each day and then workout anywhere from 375-600 calories a day. Ive been sticking to my 1200 calories. What does everyone do? Do you eat your calories or not?

http://www.myfitnesspal.com/topics/show/636086-eating-back-exercise-calories-for-those-who-don-t-get-it?hl=eating+back+exercise+calories

mmapags

So do you think Im ok eating the 1200 and then leaving my workout calories alone? Or should I be eating those too?

You should be eating your exercise calories. If not you are netting well below 1200. That can lead to health problems. More is not better in this case. You are at the safe minimum at 1200. You should not net less than that!

zyxst

If you're hungry, eat them. If not, don't worry about it.

I aim for 2k cals a day which includes about half my exercise calories. I go by a deficit from my TDEE (total daily energy expended). My net is 1200-1400 cals, but I only concern myself with eating 2k in total.

Pebble321

So do you think Im ok eating the 1200 and then leaving my workout calories alone? Or should I be eating those too?

My opinion is that it is much smarter to eat close to the total amount of calories that MFP recommends (and that means eating extra when you exercise). Why use a program to recommend how much you should eat and then ignore the recommendations of the program?

I don't see the point in depriving yourself more than is necessary - for me that has always been a short path to giving up and feeling like a failure - again!

But, it's entirely your choice. Not eating those exercise calories means that you are creating a much larger calorie deficit each day.
This might mean that you lose more weight more quickly - especially if you have a lot to lose.
It might mean that you deprive your body of the nutrition it needs to stay healthy while you lose weight.
It might mean that you don't lose weight as fast as you think you should because your body tries to work more efficiently on the small number of calories you are giving it.

We are all different and will have different outcomes - but my opinion is that moderation is a much better path to long term success.

ScottRy76

This topic again?

Eat them back you'll still be at a deficit food is good, unless your over your calories for the day and you burn off the extra calories to get you under the line then don't

the site already takes off 480-500 calories depending on how much weight you set for loss in the week, so even with the exercise calories its adding onto your deficit number after the 480-500 calories have already been taken off.

1850 is for me if I burn 300 calories I will come real close to 2150 and i'll still lose every time, hard enough to stay under a deficit, workouts lets me eat a little more then if i sat on my *kitten* watching football all day

MB_Positif

I am using MFP. My thought was the less calories I eat, the more weight I lose??
But this really isnt the case then?

Techinically this is the case, BUT it's not recommended for long term. If you have a day here and there where you don't eat the exercise calories, it will not kill you, but ultimately they are to be eaten because if you are set to lose weight on MFP then there is already a deficit factored into your calorie goal.

eabaker

If you're hungry, eat them. If not, don't worry about it.

I aim for 2k cals a day which includes about half my exercise calories. I go by a deficit from my TDEE (total daily energy expended). My net is 1200-1400 cals, but I only concern myself with eating 2k in total.

mamagooskie

I eat them, always have and it has served me well to do so.

eabaker

I love this! When I'm hungry, I eat. When I'm not, I don't. I modified my calorie intake because I was always going over, but still losing weight. That is amazing that you've lost 63# in the same amount of time I've lost 25. Great job!

LifestyleChange33

Depends on the day. I eat when I'm hungry. I exercise every day. As long as I am still under the calorie goal, I feel good about it! :smooched:

cassaliz

If I am hungry after I have used my 1200 then I eat some of the exercise calories back. Otherwise I leave them alone.

This is what I do as well. And normally I am hungry enough to eat at least half back.

bodiva88

Do you want to learn to eat in a way you can sustain after you reach your goal? Or do you want to lose the weight fast and then gain it all back because you have no idea how to eat in moderation? If you let MFP set up loss of a pound a week, it will adjust your total calories down as you lose so you gradually get used to eating less and less. When you finally reach your goal you'll get 500 cals a day back and learn to eat a bit more than you were used to eating. All along eating back exercise calories. (That is if you set your activity level as low and record all of your activity--you'll have a fairly accurate tracking of what your balance is.)

Eating a 1200 cal a day diet is likely setting you up for long-term disappointment. Because eating at that level is very hard to do for an extended period. You end up craving or binging. And if you aren't eating back your exercise calories, your body will soon think it's facing famine and slow your metabolism.

I've lost over 100 pounds twice. And gained it all back plus some twice. This time slow and steady wins the race. And I can tell you that just a bit over 2 months in I am more hopeful about long-term success because I can easily imagine eating and exercising this way for a lifetime.

oregongal77

Great replies, thank you all so much.

DeMarraDontStop

Just telling you what worked for me and I tried this method for a full week where I ate close to all my exercise calories and I did not lose a pound (I didn't gain but I didn't lose either)! You will need to see what works for you to be really sure! But, now I know exactly what to do when I am ready to maintain! Good luck either way!

Hezzietiger1

It is all about what your goals are, honestly. I lost a lot of weight sticking to a 1200 calorie diet and not eating my exercise calories back. Now that I'm down from 232 to 169 I want my body to look good, right, and not just weigh less. I eat about 1600-1700 now, basically all my exercise calories back. I can tell you, my body is looking a hell of a lot better with the extra calories than it was without. So decide what you want. Do you just want to lose weight fast? If so, don't eat em. Do you want to lose and tone? If so, eat em. My suggestions tho.. lots of water.. hydrated skin is much more elastic. Lift weights.. don't be afraid of it. Your body will thank you. Buy an HRM so you are getting an accurate calorie count. You will feel better about eating them back knowing what you actually burned.

PoliticalRN

Yes, you have to eat your workout calories if you are on such a low daily calorie as 1200. If you eat too little your body will go into starvation mode and hold on to all of the fat to save it. It's the feast to famine phenomenon. There is a tool on this site you can use to figure out how much calorie your organs need to live on and that's based on your weight, sex, age and height. It may be worth looking at. It's the BMR Tool under the tools tab. I've been successful in consistently losing weight since April 26th and I am also on 1200 calorie a day but I always eat my workout calories!

awillkies

this is awesome! great info. and sorry if it's redundent to some of you but it really truly helps the people who just found MFP - and especially for me, as i'm a little overwhelmed taking in all this 'new' info in (but it's making sense slowly) :-)

wantinganewview

There are a certain amount of calories your body needs so that it wont go into starvation mode and start storing fat. That's why when I log in my food for the day the message at the bottom of the screen tells me to eat more calories if I don't eat my work out calories.

galegalek

I would get a Resting Metabolic Rate. Mine is 1600 cals if I laid around all day and did nothing, which is medium to low for my age 55. But I exercise vigorously about 5 hours a week, so I make sure with My fitness pal show I'm getting enough protein first and then I "net" 1200 calories for the day. A person will stop losing if your not getting adequate protein and exercising at least 5 days a week.

Hezzietiger1

Op, the "starvation mode" crap, is crap. Unless you have 8% bf or less you are not going to go into starvation mode by netting less than 1200 calories. It's not that serious. If you notice headaches, cramping, menstrual cycle issues, etc. those are things to pay attention to. The idea that if you only eat 1200 calories now you will gain it all back later is crap, too. If you gain it all back later it is because you lack discipline, you ate way to much, moved way to less and made really bad choices later. It isn't because you are choosing to eat 1200 now. IF you do choose to stick at 1200 what is most important is nutrition. All 1200 calories must be nutrient dense. If they aren't, you will not succeed. Drop processed foods. Eat lots of lean protein and lots of fiber. Like I said before, I lost 60 lbs eating 1200 calories. I never went over 1400. Now I'm eating 1600-1700 because my goals are different. I haven't gained an ounce by increasing. Once I hit my ultimate goal, I expect to be able to eat 2200 or so and still stay active just like I am now and not gain an ounce. Just choose your goals wisely.

PoliticalRN

Op, the "starvation mode" crap, is crap. Unless you have 8% bf or less you are not going to go into starvation mode by netting less than 1200 calories. It's not that serious. If you notice headaches, cramping, menstrual cycle issues, etc. those are things to pay attention to. The idea that if you only eat 1200 calories now you will gain it all back later is crap, too. If you gain it all back later it is because you lack discipline, you ate way to much, moved way to less and made really bad choices later. It isn't because you are choosing to eat 1200 now. IF you do choose to stick at 1200 what is most important is nutrition. All 1200 calories must be nutrient dense. If they aren't, you will not succeed. Drop processed foods. Eat lots of lean protein and lots of fiber. Like I said before, I lost 60 lbs eating 1200 calories. I never went over 1400. Now I'm eating 1600-1700 because my goals are different. I haven't gained an ounce by increasing. Once I hit my ultimate goal, I expect to be able to eat 2200 or so and still stay active just like I am now and not gain an ounce. Just choose your goals wisely.

Being a medical professional I will cite my source. Starvation mode is a scientifically known phenomenon. Below is a link from a physician's blog site. I have many other research studies to support my position. Here is an easy to read article:

http://drsuetalks.blogspot.com/2011/04/dangers-of-very-low-calorie-diet.html