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    How would you fix a deficit of 1500 cal?

    Posts: 101 Member
    edited December 2024 in Health and Weight Loss
    Hi guys and gals(I'm still kinda new, and have to get used to the site),

    So I already had my breakfast, which was 500 calories.
    About 2 and a half hours later, I went for a run, which burned up 498 calories(I am very precise with my speed and time).

    So, having read that I should eat as much calories back as I have burned up, I have come out to still needing 1500 calories to fill out throughout the day.

    I don't wish to overdo my nutritient facts(I am almost not allowed to eat any sugary stuff for today), so my question to you is: what would you do, to fix this?

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    • Posts: 1,804 Member
      what is the reason for not eating "sugary stuff" today?

      Side note -
      for whatever reason, this statement sticks out to me: "which burned up 498 calories(I am very precise with my speed and time)" I'm not saying to round your numbers... but understand that no matter how "precise" you are, how many calories you burn and eat are a rough estimate at best unless you are in a clinical setting 24x7. In other words, don't be one of those people that has 15 calories left over, so they eat 2 grams of peanut butter!
    • Posts: 48
      I dont ever eat back the calories that I burned. I always stay between 1100-1300 with my goal being 1390. Everything I burned I just see as extra towards my weight loss not towards my food.
    • Posts: 1,364 Member
      I dont ever eat back the calories that I burned. I always stay between 1100-1300 with my goal being 1390. Everything I burned I just see as extra towards my weight loss not towards my food.

      ^ Please ignore all that crap. If you don't eat back calories your deficit will be much too large. MFP's numbers already put you at a deficit, and not eating them back is just foolish. I recommend eating back at least 1/2 - 2/3 of what you burned...with the idea being the more you burn the more you should eat back.
    • Posts: 92
      I don't always eat my exercise calories either... I stick between 1400 and 1500, knowing everything is an "estimate." I've lost 35 pounds this way. I also have my settings as a slightly active person, even though I have a desk job. Once I'm off work, I barely sit down!
    • Posts: 1,010 Member
      show previous quotes

      ^ Please ignore all that crap. If you don't eat back calories your deficit will be much too large. MFP's numbers already put you at a deficit, and not eating them back is just foolish. I recommend eating back at least 1/2 - 2/3 of what you burned...with the idea being the more you burn the more you should eat back.

      This!
    • Posts: 213 Member
      I don't always eat back my exercise calories but if I do I try not to go more than 1/2 of what my HRM tell me I've burned because I know how inaccurate it can be. MFP tells me I have burned 700 calories when my HRM tells me it's only 450 sometimes. Even then my HRM is still not 100% accurate. I've lost about 80lbs this way and never felt starved or hungry or weak.
    • Posts: 3,566 Member
      Is this a common occurrence for you? Because I probably wouldn't really worry about it if it's only one day. You have 1500 calories to eat lunch and dinner. Don't gorge yourself just because of the calories you burned, but think of it as an opportunity to eat something you maybe normally wouldn't because it's too high in calories. Add avocado to your lunch. Eat pasta for dinner. If you're still running a deficit, don't worry about it.

      It's when a large deficit becomes a habit that it becomes a problem. One day isn't going to disturb your goals.
    • Posts: 6,998 Member
      Go to Chili's and eat half of anything there. Ahahaha.
    • Posts: 712 Member
      I don't eat back calories either.
    • Posts: 3,602 Member
      Yes you need to eat those exercise calories back in order to net 1500 calories a day. MFP has already calculated your deficit with that 1500 allotment. So any exercise is bonus calories woo hoo!!!
    • Posts: 1,454 Member
      so many mixed opinions on this! but if you do go for eating back (some or all of) those calories, and you aren't sure how because you aren't that hungry and it seems like a lot, try things like nuts or avocado. Calories dense, good fats, and yummmmyyyyy.
    • Posts: 209 Member
      Hi guys and gals(I'm still kinda new, and have to get used to the site),

      So I already had my breakfast, which was 500 calories.
      About 2 and a half hours later, I went for a run, which burned up 498 calories(I am very precise with my speed and time).

      So, having read that I should eat as much calories back as I have burned up, I have come out to still needing 1500 calories to fill out throughout the day.

      I don't wish to overdo my nutritient facts(I am almost not allowed to eat any sugary stuff for today), so my question to you is: what would you do, to fix this?

      in direct answer to your question, eat some nuts. those add up calories real fast.
    • Posts: 578 Member
      Is this a common occurrence for you? Because I probably wouldn't really worry about it if it's only one day. You have 1500 calories to eat lunch and dinner. Don't gorge yourself just because of the calories you burned, but think of it as an opportunity to eat something you maybe normally wouldn't because it's too high in calories. Add avocado to your lunch. Eat pasta for dinner. If you're still running a deficit, don't worry about it.

      It's when a large deficit becomes a habit that it becomes a problem. One day isn't going to disturb your goals.

      Agree with this.
    • Posts: 1,364 Member
      I don't always eat my exercise calories either... I stick between 1400 and 1500, knowing everything is an "estimate." I've lost 35 pounds this way. I also have my settings as a slightly active person, even though I have a desk job. Once I'm off work, I barely sit down!


      It's not an estimate if you have an HRM with a chest strap. One that measures VO2Max is even better, but not everyone can afford that.
    • Posts: 426 Member
      Drink 2 cans of Four Loko = issue solved. :drinker:
    • Posts: 3,569 Member
      Is this a common occurrence for you? Because I probably wouldn't really worry about it if it's only one day. You have 1500 calories to eat lunch and dinner. Don't gorge yourself just because of the calories you burned, but think of it as an opportunity to eat something you maybe normally wouldn't because it's too high in calories. Add avocado to your lunch. Eat pasta for dinner. If you're still running a deficit, don't worry about it.

      It's when a large deficit becomes a habit that it becomes a problem. One day isn't going to disturb your goals.

      ^^^ Listen to the lobster.
    • Posts: 8 Member
      Not all of us are on here to lose weight. I'm in the same boat. My daily goal is 2530 cal NET a day. I eat a ton, but eating clean is MUCH harder to fill all of those calorie requirements. Some days I have to eat 3500 calories to get to where I want to be. Often I find I have to eat something like 1800 calories for dinner. Any suggestions that people have for CLEAN calories would be greatly appreciated. I'm already eating:
      Almonds
      Quinoa
      Pinto Beans
      Chicken
      Salmon
      Greek Yogurt
      Organic Granola
      Shrimp
      Kale
      Spinach
      Asparagus
      Onions
      Garlic
      Egg Whites

      Thank you in advance
    • Posts: 3,569 Member
      Drink 2 cans of Four Loko = issue solved. :drinker:

      It appears you may have done this in your profile pic!

      That stuff is KILLER. AUGH. My tummy did flips just thinking about it.
    • Posts: 3,596 Member
      I dont ever eat back the calories that I burned. I always stay between 1100-1300 with my goal being 1390. Everything I burned I just see as extra towards my weight loss not towards my food.
      That's completely up to you of course, and there are a lot of people on here that do the same. However, it's not the way that Myfitnesspal is designed to work, so it's probably not the best advice for someone who is new to the site. The calories burned through exercise aren't supposed to be "extra" for extra weight loss. MFP gives you a lower calorie goal than you would get from elsewhere to start with on the assumption that you will log exercise and eat back those calories. Not eating them back means you're increasing your calorie deficit to one that is larger than is recommended by this site. Like I say, that's your choice.

      Anyway, OP - I'm not exactly sure what you mean by "I don't wish to overdo my nutritient facts", but assuming you don't have any medical issues, don't be afraid to consume more protein and healthy fats to reach your goal. If you're not very hungry, you can stick to calorie-dense but nutritious foods like avocados, nuts, seeds, nut butters etc. If you don't have issues with dairy, then milk and cheese can help too.
    • Posts: 2,177 Member
      Raid the pantry?
    • Posts: 1,351 Member
      Save them for the weekend x
    • Posts: 287 Member
      I dont ever eat back the calories that I burned. I always stay between 1100-1300 with my goal being 1390. Everything I burned I just see as extra towards my weight loss not towards my food.

      ^^^ dont do this!!!! you will throw your body into starvation mode... bad advice dont do it!
    • Posts: 139
      Beer, Pizza, Hot wings with Ranch dressing...1500 calories gone!
    • Posts: 3,566 Member
      I dont ever eat back the calories that I burned. I always stay between 1100-1300 with my goal being 1390. Everything I burned I just see as extra towards my weight loss not towards my food.

      How's that working out for you?
    • Posts: 283 Member
      show previous quotes

      ^^^ dont do this!!!! you will throw your body into starvation mode... bad advice dont do it!

      This.
    • Posts: 409 Member
      I don't always eat back my exercise calories but if I do I try not to go more than 1/2 of what my HRM tell me I've burned because I know how inaccurate it can be. MFP tells me I have burned 700 calories when my HRM tells me it's only 450 sometimes. Even then my HRM is still not 100% accurate. I've lost about 80lbs this way and never felt starved or hungry or weak.

      so true. agree
    • Posts: 850 Member
      Not all of us are on here to lose weight. I'm in the same boat. My daily goal is 2530 cal NET a day. I eat a ton, but eating clean is MUCH harder to fill all of those calorie requirements. Some days I have to eat 3500 calories to get to where I want to be. Often I find I have to eat something like 1800 calories for dinner. Any suggestions that people have for CLEAN calories would be greatly appreciated. I'm already eating:
      Almonds
      Quinoa
      Pinto Beans
      Chicken
      Salmon
      Greek Yogurt
      Organic Granola
      Shrimp
      Kale
      Spinach
      Asparagus
      Onions
      Garlic
      Egg Whites

      Thank you in advance
      3 suggestions - Avocado, cook with olive oil (I marinate my asparagus in OO and S&P) and for god's sake, eat the whole egg, not just the whites :-)
    • Posts: 3
      I hardly eat the calories back either, however I do look at the calories I've burnt off as a safety blanket, they're there if I crave different food or if I want to have something sweet. It's worked so far!
    • Posts: 131 Member
      Not all of us are on here to lose weight. I'm in the same boat. My daily goal is 2530 cal NET a day. I eat a ton, but eating clean is MUCH harder to fill all of those calorie requirements. Some days I have to eat 3500 calories to get to where I want to be. Often I find I have to eat something like 1800 calories for dinner. Any suggestions that people have for CLEAN calories would be greatly appreciated. I'm already eating:
      Almonds
      Quinoa
      Pinto Beans
      Chicken
      Salmon
      Greek Yogurt
      Organic Granola
      Shrimp
      Kale
      Spinach
      Asparagus
      Onions
      Garlic
      Egg Whites

      Thank you in advance

      Exactly, you can fill those calories with this foods, just will leave shrimp last because of cholesterol, but if you don;t eat it often, it's no big deal.

      12 almonds have like 80 calories for example.
    • Posts: 29 Member
      I'm always in a deficit... I try to snack and eat nuts, watermelon or blueberries. I eat how much I can but feel full.
      people keep saying that its going to slow down the weight loss , so what should I do?? stuff my face even though Im not hungry??
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