Balancing cardio vs calories in and out

kyraschmidt

I've heard different ways in which people like to balancing their cardio and calorie consumption, I was just wondering what some of you do because I'm not sure if I am eating enough to support my exercise. Would love to hear what everyone has to say!

RachelSRoach1

Ok you are going to get A LOT of variation depending on who you ask.

But really you need to be asking yourself:

Do I feel satisfied at the end of the day?

When you diet, yes you will occasionally be hungry if you blow your calories on bad stuff BUT if you are eating right and working out and still feel weak, then eat because you technically have those calories. Otherwise, don't worry about it. I very rarely eat my exercise calories.

RobinvdM

Not sure what youre looking for but...

If you're dong cardio, and burn off XX calories - log it as such, then you get a bigger calorie deficit on MFP. Eat at least half of those calories back if you are trying to lose weight, all of them back if you are in maintenance, and if you are over or under slightly, who cares. Tomorrow is a new day, try again for those goals and hopefully learning from the past makes for a better future

Heavyd2g

Try not to have the gap too big. Keep it around 20% - 30%. So if you burn 100 cals, refuel with 70 - 80. If you burn too much and don't refuel, your metabolism will slow down making harder to lose weight.

Bossit

I don't eat my calories back each day, but often I end up going out for drinks, or on weekends eat out with friends. I make up the calories I burned doing cardio there.

elizawe

If you use the MFP suggested setting, you are supposed to eat the calories back that you burn through exercise. However, I started to ask myself how many calories am I really burning in a 24 hour period including exercise. So, I decided to buy a polar heart rate monitor that tracks calories burned. I put it on in the morning and leave it all day and night, including sleep. I base the calories I consume off this total number. On a good day with exercise I burn 2700 calories. I burn 500-600 of those calories while sleeping. If I'm trying to lose weight, I never let myself eat more calories than I have already burned, that way I know I will have those 500 extra calories I get while sleeping that will go toward weight loss. If I want to lose faster, I eat less than I am consuming throughout the day, but it's important not to deprive yourself too much or it will slow your metabolic rate overall.

This has been the best way for me to hold myself accountable because I can actually see what I am burning and consuming at the same time.

PS I mention polar heart rate monitor because I have had several different kinds and find polar to be more accurate and durable. I do not work for or sell Polar. I'm just giving you my personal experience in case you want to buy one and try this for yourself.

MFPBrandy

Pick something and stick with it for a week. Do you have the energy you need to do your cardio and still feel good? If not, eat more of your calories back. If so, stick with it or eat fewer back and see if that still works for you. Weight loss is about calories in vs. out, but health is about more than weight loss. To do the exercises you need to be fit, you need to fuel your body.