TDEE & Excercise Eat Back

nanainkent
nanainkent Posts: 350 Member
in Fitness and Exercise
I went and figured out my TDEE and have my calorie goal set to reflect that so do I still enter in my exercise and do I still get to eat back my exercise calories and still be able to lose the same weight as in the TDEE plan? am I explaining myself right? I mean I found out my TDEE amount and then deducted my 30% and entered that into my calorie limit goal. Now when I entered in my exercise it upped my calorie goal. do I eat that much or do I not enter in my exercise in order to not add to my calorie goal?

Replies

  • jaz050465
    jaz050465 Posts: 3,508 Member
    Do a search for eat back exercise caliries. Kits of posts on this.
  • birdieaz
    birdieaz Posts: 448 Member
    If you're using TDEE minus deficit then you either log exercise as 1cal or add it at the end of the evening. So no you don't eat them back as they are already accounted for in your daily calorie goal.

    What I do is use the notes section to track my exercise so it doesn't add it to my calories.
  • Pebble321
    Pebble321 Posts: 6,423 Member
    Yes, you want to "eat back" exercise calories (ie. eat more on days when you exercise).
    You just have to make sure you aren't counting them twice.

    Did you calculate your TDEE including your workouts? If so, you have already included exercise, so you are "eating back" those calories. You don't get to add more when you exercise, this would be counting them twice.
    If you're doing this, don't add exercise to your diary (or add 1 cal as the previous poster suggested).

    MFP uses a different system where you don't include exercise when you choose your activity level, so on days you exercise you get to eat more.

    You are going to end up with roughly the same numbers anyway, it's just a different way of working it out.
  • Barberini
    Barberini Posts: 140 Member
    If you want to add your exercise calories, do, but just eat to your "goal" number, which should be set at your TDEE according to your pst. Ignore what MFP says your "remaining calories" are for the day. My goal is 2000 calories a day. Right now after my morning workout and breakfast my diary says 2367 calories remaining, goal 2000, food 235, exercise 602, net -367. So I just have to get my food to 2000 and I am good to go, still have my exercise calories in there so I can keep a good record of it. It is very easy to ignore what the "remaining calories" are and just get your food to what your goal is.

    ETA: As previously stated, this is if you included your exercise in calculating your TDEE, to avoid eating the calories twice.
  • nanainkent
    nanainkent Posts: 350 Member
    My starting point is total TOTAL couch potatoe so I chose sedentary for my daily activity. So does this mean I do add my exercise but don't eat back the calories? I do want a way to track my exercise I like the graph it shows.
  • WendyTerry420
    WendyTerry420 Posts: 13,274 Member
    My starting point is total TOTAL couch potatoe so I chose sedentary for my daily activity. So does this mean I do add my exercise but don't eat back the calories? I do want a way to track my exercise I like the graph it shows.

    You can still track it without eating them back. If you did the 1.2 sedentary calculation for TDEE, then you are safe to eat them back. That's what I did as well.
  • jensfitpal2012
    jensfitpal2012 Posts: 145 Member
    Ok, so where and how does one figure out their TDEE. I think I may be off with my calories.I have been exercising 5 days a week,1 1/2 hrs.each day.I have not been eating all of my exercise claories back,but try to at least eat half of them. I need to learn how to figure my TDEE.I must be doing something wrong,the scale is not moving,although I am losing inches in my butt/waist.
  • caseythirteen
    caseythirteen Posts: 956 Member
    There are a ton of TDEE calculators available online. You won't always get the same answer but it's nice to help figure out an average. Here are a few:

    http://www.health-calc.com/diet/energy-expenditure-advanced
    http://www.mayoclinic.com/health/calorie-calculator/NU00598
    http://www.fat2fitradio.com/tools/ <-- (choose the BMR one and it will show that then TDEE based on activity level)
  • jensfitpal2012
    jensfitpal2012 Posts: 145 Member
    Thanks Klevenson!:):happy:
  • jensfitpal2012
    jensfitpal2012 Posts: 145 Member
    Ok I did this,I hope I did it right.Looked like I was not eating enough for the amount I was exercising.So my TDEE is 1900,do I need to eat at 20% below this number to lose?Which would be 1520,and this includes exercise right,so I don"t eat back any calories earned by exercise.???????Thanks for any feedback.

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