"Eating back" Exercise Calories - Simple breakdown

marycmeadows

hopefully lots of people read this and 'get it'..... thanks for taking the time to break it down for all those out there that don't 'get it'

Petefry1

Done!

elisa123gal

HOnestly..all the confusion over this is what keeps me from exercising yet. I know exercise makes me fit and toned..but I think it interferes with weight loss. Losing weight and getting strong and in shape are two different things. All this arguing back and forth..and all the posts of people working out like mad and not losing just confirms my theory.

People see it two ways: Why exercise and eat back the calories if the goal is to lose weight? Or, the goal to try to lose weight and be able to eat more so it is not so miserable.

Katahna

Ensure there is a deficit, and you are safe.

marc8686

thanks guys, glad its helping. I dont really take much credit, its mostly common sense, its just putting it in logical easy-to-understand terms.

marc8686

HOnestly..all the confusion over this is what keeps me from exercising yet. I know exercise makes me fit and toned..but I think it interferes with weight loss. Losing weight and getting strong and in shape are two different things. All this arguing back and forth..and all the posts of people working out like mad and not losing just confirms my theory.

People see it two ways: Why exercise and eat back the calories if the goal is to lose weight? Or, the goal to try to lose weight and be able to eat more so it is not so miserable.

losing weight isnt the only goal for me, its fitness also. nutrition AND exercise play into fitness. exercise will make your body stronger, your endurance better, etc. obviously if your exercise regimen focuses on bulking up and putting on muscle its not the best exercise for weight loss.

deksgrl

HOnestly..all the confusion over this is what keeps me from exercising yet. I know exercise makes me fit and toned..but I think it interferes with weight loss. Losing weight and getting strong and in shape are two different things. All this arguing back and forth..and all the posts of people working out like mad and not losing just confirms my theory.

People see it two ways: Why exercise and eat back the calories if the goal is to lose weight? Or, the goal to try to lose weight and be able to eat more so it is not so miserable.

If you use this site the way it is designed to work, it calculates for you to lose weight WITHOUT any additional exercise. And then when you exercise, you need extra fuel. Some people don't use this site as it was designed, they set their own somewhat higher calorie goal and then eat that amount and don't count their exercise.

marc8686

Ensure there is a deficit, and you are safe.

There is a safe range of deficits, highest recommended deficit is 1,000 calories per day for a weight loss of 2lbs/week.

3foldchord

there are way too many numbers in this thread. My head hurts.

marc8686

there are way too many numbers in this thread. My head hurts.

understanding it is an important part of making it a part of your life.

Yasmine91

I think really does depend on what your body will respond to. I have tried eating back calories and I lost nothing..absolutely nothing. I have to excersise and eat 1200 - 1370 calories to lose weight. No more no less than these two numbers otherwise I'll get nowhere :P

magj0y

Okay, I have tried reading this four times to understand, and I have been interrupted by kids over and over and can't grasp it. I am trying to lose 2 lbs a week and have plateaued. I am given 1490 calories a day. Today I burned 478 doing cardio so I have a total of 1968 calories today. You're recommending I take the total to 0 to get back to losing? I have been trying not to eat 'earned' calories thinking that would be better. It's not?? I have been averaging about 1000 calories burned in cardio 3x a week and haven't been losing and I am getting frustrated.

For several days a week, eat enough calories to -maintain- your weight. meaning you can't have a calorie deficit. For many people, they're not on their current caloric needs and it may need to be re-evaluated even daily. having a snack later in the evening can help you make up the difference. Just try to stay away from the carbs. This should help you get past your plateu.

In my opinion, to make up any difference, eat foods that are lean/vegan proteins with a small bit of carbs. iron/ Vitamin D & C are also important. I try and get in 2-3 servings of wild alaskan salmon for D/protein, usually canned, a monster salad for other stuff along with C & A, good fibers, and lean beef for protein and iron. Calcium with your D is beneficial. Watching a show I love helps relieve the boring pain of plain salmon, but natural D is super important, most especially if you're a woman over 35. This will promote muscle growth/repair as well as keeping vital parts of your body healthier. While you should try and get everything you need daily, protein and Vit. D is a pita!

KrazyAsianNic

I'm not a newbie, but I have always been confused about this. I am also in love with Math and Money, so your example was simple and clear. Thank you so much!

marc8686

I think really does depend on what your body will respond to. I have tried eating back calories and I lost nothing..absolutely nothing. I have to excersise and eat 1200 - 1370 calories to lose weight. No more no less than these two numbers otherwise I'll get nowhere :P

i wonder if your bmr and/or daily burn calculation is off or something then. if you are eating 1250 calories and getting a 500 calorie exercise your body is only getting 750 calories for the day. i did the math and even a 4 foot 4inch 90lb 12 year old with a sedentary lifestyle has a daily burn calculation of like 1200 calories.

jms3533

Thanks for the clarification. I try to eat most of my exercise calories, and it seems to be working for me.

ciobair

thanks marc, it's been refreshing to read your thread and have it explained quite so clearly and simply.

I like your analogies, and for reinforcing the fact that if my BMR is 2400 without exercise, eating 1500 consistently is not actually going to benefit me or my weight loss hopes in the long run.

This is only my 3rd week on MFP and I have to say, I'm finding getting close to my 2400 without eating lots of carbs quite difficult.

Yasmine91

I think really does depend on what your body will respond to. I have tried eating back calories and I lost nothing..absolutely nothing. I have to excersise and eat 1200 - 1370 calories to lose weight. No more no less than these two numbers otherwise I'll get nowhere :P

i wonder if your bmr and/or daily burn calculation is off or something then. if you are eating 1250 calories and getting a 500 calorie exercise your body is only getting 750 calories for the day. i did the math and even a 4 foot 4inch 90lb 12 year old with a sedentary lifestyle has a daily burn calculation of like 1200 calories.

I guess it's got something to do with my hormonal imbalance. A lot of things that I look up that are suppose to apply and work for me never do lol XD so I just do what does work. Cardio, lifting weights, eat less and BOOM weight loss X3

marc8686

thanks marc, it's been refreshing to read your thread and have it explained quite so clearly and simply.

I like your analogies, and for reinforcing the fact that if my BMR is 2400 without exercise, eating 1500 consistently is not actually going to benefit me or my weight loss hopes in the long run.

This is only my 3rd week on MFP and I have to say, I'm finding getting close to my 2400 without eating lots of carbs quite difficult.

agreed. eating 2300-2400 calories of HEALTHY food can be challenging and takes some discipline. i try to plan in advance and have a whole bag of chicken cooked up so all i have to to is heat it up. if i buy fruit try to have it chopped up and ready to eat in containers, etc.

and just to clarify your BMR is your basal metabolic rate, the calories you'd burn doing absolutely NOTHING all day just laying in bed. your daily burn is your BMR multiplied by the activity value (sedentary, lightly active, moderately active, etc) personally my BMR is 2750, my lifestyle is sedentary which is a 1.2 value, so 2750x1.2= my daily burn of 3300 ish. thats where my 2300 daily goal comes from.

marc8686

I think really does depend on what your body will respond to. I have tried eating back calories and I lost nothing..absolutely nothing. I have to excersise and eat 1200 - 1370 calories to lose weight. No more no less than these two numbers otherwise I'll get nowhere :P

i wonder if your bmr and/or daily burn calculation is off or something then. if you are eating 1250 calories and getting a 500 calorie exercise your body is only getting 750 calories for the day. i did the math and even a 4 foot 4inch 90lb 12 year old with a sedentary lifestyle has a daily burn calculation of like 1200 calories.

I guess it's got something to do with my hormonal imbalance. A lot of things that I look up that are suppose to apply and work for me never do lol XD so I just do what does work. Cardio, lifting weights, eat less and BOOM weight loss X3

i might recommend finding a good multivitamin/multimineral, supplement, etc then. i take them daily. i take a multivitamin, multimineral, phytonutrient, glucose, and 2 weight loss supplements one for body fat and one for retaining muscle.

Yasmine91

I think really does depend on what your body will respond to. I have tried eating back calories and I lost nothing..absolutely nothing. I have to excersise and eat 1200 - 1370 calories to lose weight. No more no less than these two numbers otherwise I'll get nowhere :P

i wonder if your bmr and/or daily burn calculation is off or something then. if you are eating 1250 calories and getting a 500 calorie exercise your body is only getting 750 calories for the day. i did the math and even a 4 foot 4inch 90lb 12 year old with a sedentary lifestyle has a daily burn calculation of like 1200 calories.

Holy! that's a lot of supplements...I wonder if I can even get those things here in London without a prescription :P

I guess it's got something to do with my hormonal imbalance. A lot of things that I look up that are suppose to apply and work for me never do lol XD so I just do what does work. Cardio, lifting weights, eat less and BOOM weight loss X3

i might recommend finding a good multivitamin/multimineral, supplement, etc then. i take them daily. i take a multivitamin, multimineral, phytonutrient, glucose, and 2 weight loss supplements one for body fat and one for retaining muscle.

saradas

I am always confused about my activity level . I am a programmer , i work from home. I try to work out atleast 3 times a week (i count that under exercise cals) . When I work I sit , but my day is not like i am sitting for 8 hours continously. I drop and pick kids from school , activities , i cook , basic cleaning , gardening etc. My weight is barely moving and I am not sure if my activity level is sedentary or lightly active. Please help.

ciobair

thanks marc, it's been refreshing to read your thread and have it explained quite so clearly and simply.

I like your analogies, and for reinforcing the fact that if my BMR is 2400 without exercise, eating 1500 consistently is not actually going to benefit me or my weight loss hopes in the long run.

This is only my 3rd week on MFP and I have to say, I'm finding getting close to my 2400 without eating lots of carbs quite difficult.

agreed. eating 2300-2400 calories of HEALTHY food can be challenging and takes some discipline. i try to plan in advance and have a whole bag of chicken cooked up so all i have to to is heat it up. if i buy fruit try to have it chopped up and ready to eat in containers, etc.

and just to clarify your BMR is your basal metabolic rate, the calories you'd burn doing absolutely NOTHING all day just laying in bed. your daily burn is your BMR multiplied by the activity value (sedentary, lightly active, moderately active, etc) personally my BMR is 2750, my lifestyle is sedentary which is a 1.2 value, so 2750x1.2= my daily burn of 3300 ish. thats where my 2300 daily goal comes from.

D'oh, yes, I still get my TDEE, BMR, BF etc all muddled up.

texasgal22

This is why I let MFP determine my calories based on my personal info and average amount of exercise I will do.

Keep It Simple Sir.

aweigh2go

But what if your to full to eat anything else? I understand what your saying but somedays I get full off of just getting my water intake in...you know that rule of drinking 8oz before every meal......thanks

Try "sneaking" in your calories. Use extra virgin olive oil (120 calories) when you sauté chicken, add sunflower seeds to salads, snack on homemade trail mix through the day (almonds and raisins).

mjculber

Hi Marc, I am still very confused. My BMR is 1,739 and my activity is light (3 days week average of 580 calories). My calories per day are 1,530 and have it set to lose 1 1/2 lbs a week. So I actually need to be eating less calories a day than mine is set for? Please Help!!??

Thanks!
:huh:

ARPhillis

I have been doing it all wrong not even sure how I've been losing weight then...I barely can eat the required let alone the ones I burn off...I so don't have time or appetite for it all

aweigh2go

"If you use this site the way it is designed to work, it calculates for you to lose weight WITHOUT any additional exercise. And then when you exercise, you need extra fuel. Some people don't use this site as it was designed, they set their own somewhat higher calorie goal and then eat that amount and don't count their exercise."


I have wavered between utilizing MFP based on a sedentary lifestyle and then adding my exercise and eating those calories back AND calculating a number of calories and entering my exercise in the notes section. I finally settled on the latter. Reason being, I know how many calories I burn on average per day for my workouts (via my HRM) and I know my TDEE based on sedentary level. The combination of those two gives me an average daily number that allows me to plan my day the night before.

MosierTim

Marc, while I see the "logic" in what you explained, the wild card you have to take into account is the accuracy of the calories that you record for your consumption or burn. On the food side, the calories on the package is the total container divided by the # of servings. So if you have a can of soup and only have half of it, you do not know if you got an equal distribution of the calories. You may have gotten more of the meat in your half and left more broth in the remaining half. Likewise, if you go to subway's website and calculate the calories of your sub and record them in your diary, you are counting on the person behind the counter to actually build the sub to the company specs. While these are small calorie differences, they all add up. For the burn aspect, my elliptical shows a different calorie burn than the MFP shows. Even if you use a heart rate monitor, you are still assuming that it is calculating correctly. So you could be underestimating your calories in and over estimate your calories burned and end up being over your calories.

You ended your post with the statement "feel free to rebuttal on my take on this argument, but id say its difficult to argue with this logic." I will give you an argument that it is difficult to argue. I have NEVER eaten all of my exercise calories back and I average a 2 lb loss a week and have lost a total of 108 lbs. I can also show you examples of other people that have had daily calorie deficits of up to 3500 calories a day that have successfully lost weight.

My point is that there is no absolute with this argument. Everybody's body acts differently and everyone needs to find what works for them. If eating back your calories works, do it. If it does, try not eating some of them back or all of them back. Toy with it until you get to something that is successful for you.

Rachelsleigh

Nutrition is definitely a problem for me. I stay within my calories, but they for sure aren't with salmon and pine nuts. I am an extremely picky eater and don't like any veggies or anything. I will eat tilapia, but that's it as far as fish goes. Horrible, I know. I also never eat breakfast, mainly because I wanted to save the calories for later, which I know isn't good for your metabolism. I plan to start getting protein shakes at the gym in the mornings and see if that helps with the calorie deficit plus the not eating breakfast problem.

deksgrl

"If you use this site the way it is designed to work, it calculates for you to lose weight WITHOUT any additional exercise. And then when you exercise, you need extra fuel. Some people don't use this site as it was designed, they set their own somewhat higher calorie goal and then eat that amount and don't count their exercise."


I have wavered between utilizing MFP based on a sedentary lifestyle and then adding my exercise and eating those calories back AND calculating a number of calories and entering my exercise in the notes section. I finally settled on the latter. Reason being, I know how many calories I burn on average per day for my workouts (via my HRM) and I know my TDEE based on sedentary level. The combination of those two gives me an average daily number that allows me to plan my day the night before.

I set my calories based on TDEE less 20%. I still log my exercise here for motivation, but I disregard the added exercise calories. I always eat to my calorie goal no matter how much or how little I exercised.