Question about eating back exercise caloriez
saral8981
Posts: 65 Member
I have been doing EM2WL for a long time with no results. If
I eat back my exercise calories, isn't that counter productive? And when should I eat them back? I have read every bullet point in
This forum so many times that my head spins. But since I am having no results I need help!
I eat back my exercise calories, isn't that counter productive? And when should I eat them back? I have read every bullet point in
This forum so many times that my head spins. But since I am having no results I need help!
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Replies
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I calculated my TDEE-20% and use that as my calorie intake for the day. I don't worry about eating my calories back because it is calculated in already. The only time I eat calories back is when I net below 1500. I have been losing weight this whole month since I started doing this. I was also confused about the whole should I eat my calories or not. Just make sure you know your TDEE and BMR. Never beleived it but those 2 #'s are wicked important.0
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I have been doing EM2WL for a long time with no results. If
I eat back my exercise calories, isn't that counter productive? And when should I eat them back? I have read every bullet point in
This forum so many times that my head spins. But since I am having no results I need help!
If you calculated your calorie goal using the TDEE method and choosing an appropriate activity level that reflected how much exercise you do, you should not be eating back your exercise cals. They have already been taken into account in your TDEE calculation.
If you have a particularly high burn day, e.g. having done more exercise than usual, and your net is taken below your BMR, you should eat back some exercise cals to make sure your net is above your BMR. If this is happening regularly then it is likely you have chosen the wrong activity level and need to recalculate your TDEE, moving up an activity level.0 -
i work out 3-4 days a week and get about a 1000 cal burn so i net way under my bmr.. thats what confuses me. if i eat those 1000 cals back to net my bmr how will i lose weight??? i have 2 friends that have lost 30 pounds each on 1200cal a day diets in 4 months and i have only lost 4 pounds doing EM2WL in the same time period so I feel like i am doing something "wrong" :noway:0
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You should never eat below your BMR.
That is the minimum amount of calories your
body needs to exist. As long as your calories
burned are accurate (HRM) then eat them back,
at least until you net your BMR.0 -
TDEE is the total of BMR + NEAT + exercise.
Where:
BMR = energy used staying alive by vital organs etc.
NEAT = non-exercise activity thermogenesis (I.e. energy used in daily life, e.g. Showering, cleaning etc.
Exercise = calories burned through exercise.
If for example BMR = 1450, NEAT = 350, exercise = 1000, TDEE = 1450 + 350 + 1000 = 2800
If in this situation you were to eat BMR (1450) + exercise (1000) you are eating a total of 2450.
2800 - 2450 = 350. Therefore you still have a deficit of 350 cals and so would lose over 1/2 lb fat per week.0 -
TDEE is the total of BMR + NEAT + exercise.
Where:
BMR = energy used staying alive by vital organs etc.
NEAT = non-exercise activity thermogenesis (I.e. energy used in daily life, e.g. Showering, cleaning etc.
Exercise = calories burned through exercise.
If for example BMR = 1450, NEAT = 350, exercise = 1000, TDEE = 1450 + 350 + 1000 = 2800
If in this situation you were to eat BMR (1450) + exercise (1000) you are eating a total of 2450.
2800 - 2450 = 350. Therefore you still have a deficit of 350 cals and so would lose over 1/2 lb fat per week.
Does NEAT always = 350?
MY BMR = 1513
TDEE=18160 -
Let's start with the basics - what are your stats? What kind of exercise do you do and how long and how often do you do it? You say 3-4 days a week, but with 1000 cal burns. Are you working out for 2 hours each of those days? What kind of job do you have? You shouldn't be eating back any exercise calories if you have chosen the appropriate activity level.
Also, nearly everyone will lose weight on 1200 cal diets, but it's not the healthiest way to do it and in the long run likely cannot be sustained. If done for long periods of time, the person will likely do damage to their metabolism and gain weight back if they every decide to eat more than 1200 cal.
EM2WL isn't about a quick fix. It's about eating the most amount of food you can and still achieve your goals. It's slow, but very sustainable. You've lost 4 lbs on EM2WL - congrats!!!! Also don't worry so much about the scale - find some other goals to help indicate success - BF%, strength, endurance, resting HR, how clothing fits, etc.0 -
TDEE is the total of BMR + NEAT + exercise.
Where:
BMR = energy used staying alive by vital organs etc.
NEAT = non-exercise activity thermogenesis (I.e. energy used in daily life, e.g. Showering, cleaning etc.
Exercise = calories burned through exercise.
If for example BMR = 1450, NEAT = 350, exercise = 1000, TDEE = 1450 + 350 + 1000 = 2800
If in this situation you were to eat BMR (1450) + exercise (1000) you are eating a total of 2450.
2800 - 2450 = 350. Therefore you still have a deficit of 350 cals and so would lose over 1/2 lb fat per week.
Does NEAT always = 350?
MY BMR = 1513
TDEE=1816
NEAT will vary from person to person, 350 was just an example. It will e factored into your TDEE calculation. If you are regularly burning 1000 I think you have selected the wrong activity level as I would expect your TDEE to be greater than 1816. Did you use the Scooby calculator? How many hours of exercise do you do per week?0 -
i work out 3-4 days a week and get about a 1000 cal burn so i net way under my bmr.. thats what confuses me. if i eat those 1000 cals back to net my bmr how will i lose weight??? i have 2 friends that have lost 30 pounds each on 1200cal a day diets in 4 months and i have only lost 4 pounds doing EM2WL in the same time period so I feel like i am doing something "wrong" :noway:
You have gotten some things wrong, in terms and understanding what is being done.
How much of your friends weight was muscle?
And how much will they regret that down the road?
And how happy will you be when you can eat normal in the future, and they are destined to 1200, or they fall off the wagon at the time you are eating more?
I'm doubting your 1000 calorie burns.
What are you doing for how long, and what is estimating that burn amount?
Might use this.
http://www.myfitnesspal.com/topics/show/750920-spreadsheet-for-bmr-tdee-deficit-macro-calcs-hrm-zones0 -
Let's start with the basics - what are your stats? What kind of exercise do you do and how long and how often do you do it? You say 3-4 days a week, but with 1000 cal burns. Are you working out for 2 hours each of those days? What kind of job do you have? You shouldn't be eating back any exercise calories if you have chosen the appropriate activity level.
Also, nearly everyone will lose weight on 1200 cal diets, but it's not the healthiest way to do it and in the long run likely cannot be sustained. If done for long periods of time, the person will likely do damage to their metabolism and gain weight back if they every decide to eat more than 1200 cal.
EM2WL isn't about a quick fix. It's about eating the most amount of food you can and still achieve your goals. It's slow, but very sustainable. You've lost 4 lbs on EM2WL - congrats!!!! Also don't worry so much about the scale - find some other goals to help indicate success - BF%, strength, endurance, resting HR, how clothing fits, etc.
Sorry i havent replied, i havent had computer access to the message boards for a couple days. I really apprecitate everyones help, I am deperately trying to figure out what I am not doing correctly.
When I started EM2WL I did a metabolism reset, then exercised sporadically, and lost nothing. So in November, I started exercising since just cutting calories was not working. In that time AI have lost only 4 pounds, 1 inch, no clothes sizes. In the meantime, I have 2 friends that started VLCDS in September and have lost 30 pounds EACH. Very frustrating for me!! Also last summer I cut out most sugar: no alcohol, no more iced coffees, cappuccinos, junk foods, fast foods.
What kind of exercises do I do: I do Zumba, Cardio Kettlebells, and Drums Alive 3-5 times a week. For several weeks I was doing what I call "doubles" which is 2 classes back to back 3 times a week. Those are the only weeks I lost weight in the last 6 months. Usually I track each class as a 500 cal burn since I do not have HRM. I ordered on on Amazon last week, a Polar FT4, it hasn't arrived yet.
The job that I have- I have a sedentary desk job. That is what I used on Scooby to get my #'s. Scooby says I should 1460 calories.. but then it says my BMR is 1521. If I am to never eat below my BMR shouldnt I never eat less than 1521? Then if I have a high calorie burn day, for ex when I do double classes, shouldn't I eat back some of those calories?0 -
Sorry i havent replied, i havent had computer access to the message boards for a couple days. I really apprecitate everyones help, I am deperately trying to figure out what I am not doing correctly.
When I started EM2WL I did a metabolism reset, then exercised sporadically, and lost nothing. So in November, I started exercising since just cutting calories was not working. In that time AI have lost only 4 pounds, 1 inch, no clothes sizes. In the meantime, I have 2 friends that started VLCDS in September and have lost 30 pounds EACH. Very frustrating for me!! Also last summer I cut out most sugar: no alcohol, no more iced coffees, cappuccinos, junk foods, fast foods.
What kind of exercises do I do: I do Zumba, Cardio Kettlebells, and Drums Alive 3-5 times a week. For several weeks I was doing what I call "doubles" which is 2 classes back to back 3 times a week. Those are the only weeks I lost weight in the last 6 months. Usually I track each class as a 500 cal burn since I do not have HRM. I ordered on on Amazon last week, a Polar FT4, it hasn't arrived yet.
The job that I have- I have a sedentary desk job. That is what I used on Scooby to get my #'s. Scooby says I should 1460 calories.. but then it says my BMR is 1521. If I am to never eat below my BMR shouldnt I never eat less than 1521? Then if I have a high calorie burn day, for ex when I do double classes, shouldn't I eat back some of those calories?
Ya, you misunderstood how this works, read the stuff carefully, you must be skimming.
You reset, then exercise sporadically. So you shouldn't lose over a reset. Exercise doesn't matter, as your eating level should cover that during reset.
If you cut calories off a TDEE that included more exercise that you hadn't been doing, of course you didn't lose by diet alone.
If you did cut from TDEE of sedentary, that was likely too low too for 20% deficit.
To lose weight you merely need to eat less than you burn. Too much less and you'll stress your body and it can respond by slowing things down enough so there is no longer a deficit, no longer a loss. Or even worse, just burn up muscle which usually happens anyway.
Just keep track of your friends and what happens to them, really. It's easy to lose muscle. Considering it only provides 600 calories per lb for energy use, it's easier than fat to burn off lbs by doing thing wrong.
You'll notice when you read the Scooby site, those are references to exercise amounts, not your day job.
Lightly Active is 1-3 hrs weekly exercise.
Moderately Active is 3-5 hrs weekly.
And how much exercise are you doing weekly?
So you've been attempting it wrong, and doing your body no good really.
So just think about that for a moment.
You eating 1461 calories. Your double exercise burns off 1000 calories of that off the top.
You left your body with 461 calories to take care of basic life sustaining functions, and making body improvements from the exercise.
Your body would like to burn 1521 calories daily merely on the life sustaining stuff. Never mind other stuff it could do like grow skin, nails, hair, replace muscle. And forget enough left over to actually make improvements to the body your exercise could be causing.
You didn't leave it that much, so it'll balance things out to get the majority of that. Keep that up constantly, that will happen constantly.0 -
ok, so if i go in scooby and change my exercise level to 3-5 hous a week, it tells me that 1882 is my "cut". In that case, I would not eat back my exercise calories because they are already built into my daily number. Is that correct?0
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ok, so if i go in scooby and change my exercise level to 3-5 hous a week, it tells me that 1882 is my "cut". In that case, I would not eat back my exercise calories because they are already built into my daily number. Is that correct?
Got it.0 -
Thank you for the help!!!!!!!!! :flowerforyou:0
