MFP calculated deficit - exercise calories matter?

ObtainingBalance

OKAY. If I keep my net calories at 1,000-1,200

And MyFitnessPal already calculated my decifit... does it matter if I burn 200 or 800 in a day? I mean, I eat back all my exercise calories like they said I am allowed to.

So would burning 800 one day make me lose more weight per month than burning 200 per day would?

Exp 1: Burn 800, eat 2,000 (Net = 1,200)
Exp 2: Burn 200, eat 1,400 (Net = 1,200)
Weight loss for BOTH examples = 1-2lbs that week (?)
As long as my net is the same...?

erickirb

MFP is set up so you lose the same amount of weight regardless how much you workout, or even if you don't workout at all.

Exercising more, within reason, will increase your endurance, strength, fitness etc. but will not change the amount of weight you lose.

chivalryder

A) MFP over estimates calories burned. Only eat about half of them back.

Theoretically, it doesn't matter how many calories you burn/eat back, you will lose the same amount. However, there are many variables. By exercising, you will burn more fat and maintain more lean mass because you are actually using your muscles and stimulating muscle growth. Water weight fluctuates more with exercise. Also, exercise has an abundance of other benefits, so either way, I would recommend exercising more (and resting more) and eating back the calories.

erickirb

A) MFP over estimates calories burned. Only eat about half of them back.

Theoretically, it doesn't matter how many calories you burn/eat back, you will lose the same amount. However, there are many variables. By exercising, you will burn more fat and maintain more lean mass because you are actually using your muscles and stimulating muscle growth. Water weight fluctuates more with exercise. Also, exercise has an abundance of other benefits, so either way, I would recommend exercising more (and resting more) and eating back the calories.

I agree with A, and suggest people eat 50-75% of them, but as for B, depends on the exercise. Cardio will not cause your body to lose a more noticeable amount of fat than having the same deficit but being sedentary. And excessive cardio can actually lead to the loss of a larger % of lean muscle.

ObtainingBalance

A) MFP over estimates calories burned. Only eat about half of them back.

Theoretically, it doesn't matter how many calories you burn/eat back, you will lose the same amount. However, there are many variables. By exercising, you will burn more fat and maintain more lean mass because you are actually using your muscles and stimulating muscle growth. Water weight fluctuates more with exercise. Also, exercise has an abundance of other benefits, so either way, I would recommend exercising more (and resting more) and eating back the calories.

I agree with A, and suggest people eat 50-75% of them, but as for B, depends on the exercise. Cardio will not cause your body to lose a more noticeable amount of fat than having the same deficit but being sedentary. And excessive cardio can actually lead to the loss of a larger % of lean muscle.

I do some strength training... nothing major. I use a resistance band or dumbells... sometimes pop pilates

I try to burn a lot on the treadmill, doing 1-3 hours max. Sort of depends how fast I am going and what I burn.

How much is excessive?

Would burning 580-600 6 days a week be excessive, because thats what I did last week. Somedays are more, some less, sometimes I burn around 800.... but if mfp overcalculates... lol
Today I just don't feel like burning a lot, I might go for a walk or two and burn a couple hundred.

I don't want to be losing much muscle Dx that is not my aim for doing cario. I just want to burn fat.

erickirb

A) MFP over estimates calories burned. Only eat about half of them back.

Theoretically, it doesn't matter how many calories you burn/eat back, you will lose the same amount. However, there are many variables. By exercising, you will burn more fat and maintain more lean mass because you are actually using your muscles and stimulating muscle growth. Water weight fluctuates more with exercise. Also, exercise has an abundance of other benefits, so either way, I would recommend exercising more (and resting more) and eating back the calories.

I agree with A, and suggest people eat 50-75% of them, but as for B, depends on the exercise. Cardio will not cause your body to lose a more noticeable amount of fat than having the same deficit but being sedentary. And excessive cardio can actually lead to the loss of a larger % of lean muscle.

I do some strength training... nothing major. I use a resistance band or dumbells... sometimes pop pilates

I try to burn a lot on the treadmill, doing 1-3 hours max. Sort of depends how fast I am going and what I burn.

How much is excessive?

Would burning 580-600 6 days a week be excessive, because thats what I did last week. Somedays are more, some less, sometimes I burn around 800.... but if mfp overcalculates... lol
Today I just don't feel like burning a lot, I might go for a walk or two and burn a couple hundred.

I don't want to be losing much muscle Dx that is not my aim for doing cario. I just want to burn fat.

Cardio doesn't really burn fat. It just allows you to eat more and have the same deficit you can get from diet alone. I would suggest adding in more strength training, and if you like the cardio keep doing it, there are a host of benefits from cardio, but cardio will not lead to fat loss, the deficit you are on will do that.

lyttlewon

I would bring myself up to net my calories. I am assuming you got 1200 calories by saying you are sedentary? If you are burning 600 calories a day in exercise that is not sedentary. MFP only takes exercise into account for your goal if you tell it to.

ObtainingBalance

I would bring myself up to net my calories. I am assuming you got 1200 calories by saying you are sedentary? If you are burning 600 calories a day in exercise that is not sedentary. MFP only takes exercise into account for your goal if you tell it to.

I put lightly active and I wanted to lose 2lbs/week. My BMR is 1,400 but I always eat around that and above when I exercise, basically almost everyday, and sometimes I just eat to 1,400 anyways.

erickirb

I would bring myself up to net my calories. I am assuming you got 1200 calories by saying you are sedentary? If you are burning 600 calories a day in exercise that is not sedentary. MFP only takes exercise into account for your goal if you tell it to.

I put lightly active and I wanted to lose 2lbs/week. My BMR is 1,400 but I always eat around that and above when I exercise, basically almost everyday, and sometimes I just eat to 1,400 anyways.

The only thing I will note here is that a goal of 2lbs/week is probably too aggressive given the amount you have to lose.
Here is a good reference, if you have over 100 lbs to lose you can lose more than 2 lbs/week safely, that being said it is best to set a realistic safe weekly loss goal and:
If you have 75+ lbs to lose 2 lbs/week is ideal,
If you have 40-75 lbs to lose 1.5 lbs/week is ideal,
If you have 25-40 lbs to lose 1 lbs/week is ideal,
If you have 15 -25 lbs to lose 0.5 to 1.0 lbs/week is ideal, and
If you have less than 15 lbs to lose 0.5 lbs/week is ideal.

ObtainingBalance

I would bring myself up to net my calories. I am assuming you got 1200 calories by saying you are sedentary? If you are burning 600 calories a day in exercise that is not sedentary. MFP only takes exercise into account for your goal if you tell it to.

I put lightly active and I wanted to lose 2lbs/week. My BMR is 1,400 but I always eat around that and above when I exercise, basically almost everyday, and sometimes I just eat to 1,400 anyways.

The only thing I will note here is that a goal of 2lbs/week is probably too aggressive given the amount you have to lose.
Here is a good reference, if you have over 100 lbs to lose you can lose more than 2 lbs/week safely, that being said it is best to set a realistic safe weekly loss goal and:
If you have 75+ lbs to lose 2 lbs/week is ideal,
If you have 40-75 lbs to lose 1.5 lbs/week is ideal,
If you have 25-40 lbs to lose 1 lbs/week is ideal,
If you have 15 -25 lbs to lose 0.5 to 1.0 lbs/week is ideal, and
If you have less than 15 lbs to lose 0.5 lbs/week is ideal.

Well that sounds like a high net , I mean some days I'm eating like 1,800 - sounds like more than plenty for weight loss.
I don't even weigh weekly so I don't know. If I put my net up to 1,400 or so I would be eating over 2,000 and I HIGHLY doubt I ever burn over 2,200 in one day... It just doesn't sound like something that would make me lose weight. Maybe for a guy with a high metabolism.

I have 35lbs to lose.