Eating back exercise calories

Gabesbabes

There's probably been heaps of posts about this topic before but anyway, I'm wanting to know whether it's best to eat back your exercise calories each day, if it helps you lose weight faster (and keep it off) to eat them back or not to eat them?

Also, if it's best to eat them back, then is it ok if you don't do it every day?

mom2kpr

I think part of it depends on how you have you calorie goals set up. Mine is set at 1650 - my BMR. That is the minimum I try to net everyday. So if I "earn" calories by exercising, I eat them back to stay at my net. If I burn 500 calories that makes my daily allowance 2150. If I decided to set my goal at 2000, I wouldn't eat back my exercise calories unless I burn more then 500. Hope that helps.

michellekicks

Here's my explanation on why you should eat them back if you're using MFP's built-in method:
http://www.myfitnesspal.com/blog/mrsbigmack/view/finding-the-sweet-spot-452184

But keep in mind, your total daily calorie burn is an estimate, your calories burned by exercise are estimated and your calories eaten and recorded in your diary are also only an estimate. There is a huge margin of error.

If you eat them back and don't lose, go for half. If you don't eat them back but also don't log certain things then you're probably fine. If you're losing no matter what you're doing, keep doing it. It's working.

1ConcreteGirl

Eat them back. The NET number of calories you consume is already a big deficit and you are expected to consume them all.

Of course, there is a margin for error in the calorie burned counts, so I personally prefer to eat back about 70% of my exercise calories.

But yes, you are supposed to be eating them back. If you find it difficult, you should probably drop your exercise a little bit.

pinkraynedropjacki

I will hardly ever eat mine back, I burn off on some days over 1000 cals, most days it's close to that & I just cant eat them all back. I will only eat IF I AM HUNGRY. I'm not going to force myself to eat when I'm not.

Isakizza

bump

HPLW0705

I typically eat back some of them on the day of and then because I save for a treat meal, I eat back some of them after the fact. I've been steadily losing anywhere from half a pound to a pound a week, so for me, that works. I think for many people it depends on the person. I have my calories set to 1400/day and I average around 1250-1300 with eating the calories back. For the most part, I pay attention to how many calories I have allotted for a week and use that instead of the daily amount. A deficit is a deficit, right?

pinkraynedropjacki

I've just worked out today to burn 1275 calories, I have already eaten 450 calories, I still have now 2040 calories to eat. No way I can do all that in 6 hours. See what's the point of always trying to eat them back? I'm not even trying to lose weight anymore

Mads1997

If you are following MFP you are suppose to eat them back.

If you are follow some other method then most likely not.

carolinesparkle

If you are following calories based on your TDEE minus a percentage then the workout has already been accounted for. I have just started doing this and so do not eat back my calories. If you just follow your MFP calories as a guide then maybe eat back when you are hungry?

bhatius

Thanks for this question because I'm new to MFP and was a bit confused about this aspect. I guess we're supposed to eat them back to maintain a steady and safe loss of fat. However, after going through a few people's diets I see they're eating 500-1000 calories less than MFP recommends. I'm sure it leads to rapid weight loss (not necessarily fat loss) but isn't that unsafe?

Mads1997

Thanks for this question because I'm new to MFP and was a bit confused about this aspect. I guess we're supposed to eat them back to maintain a steady and safe loss of fat. However, after going through a few people's diets I see they're eating 500-1000 calories less than MFP recommends. I'm sure it leads to rapid weight loss (not necessarily fat loss) but isn't that unsafe?

Actually it doesn't lead to rapid weight loss for long. it will leads to you stalling out and not losing at all.

cplanoue41

Thanks for this question because I'm new to MFP and was a bit confused about this aspect. I guess we're supposed to eat them back to maintain a steady and safe loss of fat. However, after going through a few people's diets I see they're eating 500-1000 calories less than MFP recommends. I'm sure it leads to rapid weight loss (not necessarily fat loss) but isn't that unsafe?

Actually it doesn't lead to rapid weight loss for long. it will leads to you stalling out and not losing at all.

So true...I stalled out and had to up my calories to kick start the losing again.....lot's written about that on MFP boards

Markguns

There's probably been heaps of posts about this topic before but anyway, I'm wanting to know whether it's best to eat back your exercise calories each day, if it helps you lose weight faster (and keep it off) to eat them back or not to eat them?

Also, if it's best to eat them back, then is it ok if you don't do it every day?

This.... :bigsmile:

http://www.myfitnesspal.com/topics/show/10589-for-those-confused-or-questioning-eating-your-exercise-calo

carolynbergen1

You are supposed to be eating them back because of MFP methodology. As someone else stated in this thread, the way MFP calculates calories (which is way different than using other methods) is that your base calories are at bare bones levels. Yes, you are still at a caloric deficit and will lose weight if you bed ridden all day. You then "earn" extra calories when you exercise so you are supposed to eat them back. Other methods, such as using your TDEE, give you a certain amount of calories which is more per day than MFP, but those calories already take into account your exercise level, among other things. So you don't eat automatically eat them back. You do have to calculate your TDEE more often than MFP so you know if you should be consuming more or less calories per day or week when your weight changes or your exercise level changes. There's an EXCELLENT thread on here http://www.myfitnesspal.com/topics/show/750920-spreadsheet-for-bmr-tdee-deficit-macro-calcs-hrm-zones which includes a link to a download of an excel spreadsheet which explains all of this in great detail and also guides you through how to calculate your TDEE among other important numbers. It also explains that TDEE calculators and other numbers can/will vary. This masterpiece of which obviously took a lot of thought and time to do,and which I appreciate so very much, also gives you various choices of methods on the tabs and explains each method, PLUS it gives you a way to "tweak" MFP so that MFP will integrate nicely with whatever method you choose.IT answered so many of my questions, the "eating back cals" here was my number one question and concern and I never got a response to it. I guess the old hands here are tired of explaining it to the newbies.

One thing to note....ever play with your MFP settings? It's kind of a joke. You can say you want to lose 2 lbs per week, 1 lb or .5 or maintain, and it still gives you the exact same calculations. Never 2 lbs. Ever. Same as choosing Sedentary or Highly Active. Same. Iy doesn't matter at all so I am not sure what the point of even asking is. Now I understand why many of the most experienced members here and practically all the Personal Trainers and the Lifters say that 1200 cal sustained per day is unhealthy and also why they all seem to use TDEE.

Anyway, check out that thread if you are interested in this kind of thing. It's a fantastic tool, even if not well received by some.

Take care! .

Warchortle

Here's the real question at hand. How TRULY accurate are you logging your calories burned. It's such a dynamic and involved process people eff it up all the time.

Joehenny

I don't, I have my tdee set based off the num of days I train, and the cardio is the extra cals I've accounted for to aid in weight-loss.

Warchortle

Joe does something similar to what I do and eat at maintenance and whatever exercise I do during the week will be my deficit.

WaterBunnie

I lose well eating them back so can't see the point in making myself hungry and miserable. I also want to keep my immune system as high as it can be so malnutrition isn't a desirable option for me.

LordBear

if your trying to lose weight. you are trying to get rid of calories not put them on. so dont eat back calories...

Joehenny

Joe does something similar to what I do and eat at maintenance and whatever exercise I do during the week will be my deficit.

Kind of but no. I eat at a caloric deficit of about 500-800 a day. It zig-zags each day but is designed to put me in a big enough deficit to lose about 1.6lbs a week based off my lifting schedule (3-5 days a week). I add in cardio just for extras so I don't eat back.

ETA:
So say for example I were to lift weights and burn 300-500 cals I don't add that to my diary, I only add cardio. The weight lifting day is accounted for based off my original TDEE calculation. One day I may be lower because of training but the next day I might be way closer to maintenance because of no training. Eating back would just cause me to overeat past my goals.

Plus eating back can be a big prob because most machines that estimate cals burned are SUPER inaccurate causing many to over estimate expenditure.

DairByNature

ok, well i tried eating back most of my callories & i put more weight ON, :embarassed:

Joehenny

You are supposed to be eating them back because of MFP methodology. As someone else stated in this thread, the way MFP calculates calories (which is way different than using other methods) is that your base calories are at bare bones levels. Yes, you are still at a caloric deficit and will lose weight if you bed ridden all day. You then "earn" extra calories when you exercise so you are supposed to eat them back. Other methods, such as using your TDEE, give you a certain amount of calories which is more per day than MFP, but those calories already take into account your exercise level, among other things. So you don't eat automatically eat them back. You do have to calculate your TDEE more often than MFP so you know if you should be consuming more or less calories per day or week when your weight changes or your exercise level changes. There's an EXCELLENT thread on here http://www.myfitnesspal.com/topics/show/750920-spreadsheet-for-bmr-tdee-deficit-macro-calcs-hrm-zones which includes a link to a download of an excel spreadsheet which explains all of this in great detail and also guides you through how to calculate your TDEE among other important numbers. It also explains that TDEE calculators and other numbers can/will vary. This masterpiece of which obviously took a lot of thought and time to do,and which I appreciate so very much, also gives you various choices of methods on the tabs and explains each method, PLUS it gives you a way to "tweak" MFP so that MFP will integrate nicely with whatever method you choose.IT answered so many of my questions, the "eating back cals" here was my number one question and concern and I never got a response to it. I guess the old hands here are tired of explaining it to the newbies.

One thing to note....ever play with your MFP settings? It's kind of a joke. You can say you want to lose 2 lbs per week, 1 lb or .5 or maintain, and it still gives you the exact same calculations. Never 2 lbs. Ever. Same as choosing Sedentary or Highly Active. Same. Iy doesn't matter at all so I am not sure what the point of even asking is. Now I understand why many of the most experienced members here and practically all the Personal Trainers and the Lifters say that 1200 cal sustained per day is unhealthy and also why they all seem to use TDEE.

Anyway, check out that thread if you are interested in this kind of thing. It's a fantastic tool, even if not well received by some.

Take care! .

Yes I noticed that too!!!

That's why I base my TDEE off the averages of 2-3 different caloric need calculators using like 3 different formulas. I use bmi-calculate then plug the numbers in here.

WaterBunnie

if your trying to lose weight. you are trying to get rid of calories not put them on. so dont eat back calories...

This doesn't work for those of us who could burn far more calories during exercise than we are given to eat some days. If you're already on a 2lb deficit you're going to really struggle to stay healthy long term doing this.

carolynbergen1

Here's the real question at hand. How TRULY accurate are you logging your calories burned. It's such a dynamic and involved process people eff it up all the time.

I agree 100%. Personally I always underestimate my exercise calories and overestimate what I eat by a little so i will have some wiggle room. One thing I've seen and don't do is when people log things such as doing light housework or cooking dinner. As a beginner at this I admit my ignorance here but are we supposed to be counting those things? I've always assumed that the only calories we were supposed to log were at least somewhat strenuous activities, at least the ones that get your heart pumping and breaking a sweat, whether it be from running, dancing,. step aerobics, biking, etc...or even yard work, gardening, etc...Another thing I wondered about....I can go on our treadmill for 30 minutes which is a Smooth with a heart rate monitor if we choose to use it, generally don't. But I'll burn just over 220 and I do a brisk walk or a race walk" or I will take the dog for a one hour moderate pace walk on a walking/bike trail here and will burn under 300..but then I'll see someone will list that they burned like 600 calories from playing Wii fitness for 30 minutes. That seems so far out of whack from my walking on a 10% incline at 3.6 mph and burn my pitiful 300 calories. I figure one of us is wrong here, but who?

Warchortle

I think people rely on calculators too much. It's something you can figure yourself out fairly accurately on your own just after a few weeks.

I know about 1800-1900 is my maintenance + cheat meals and not including gym exercises. I didn't need a calculator to tell me because I plateau around mid 1800s.

Warchortle

Here's the real question at hand. How TRULY accurate are you logging your calories burned. It's such a dynamic and involved process people eff it up all the time.

I agree 100%. Personally I always underestimate my exercise calories and overestimate what I eat by a little so i will have some wiggle room. One thing I've seen and don't do is when people log things such as doing light housework or cooking dinner. As a beginner at this I admit my ignorance here but are we supposed to be counting those things? I've always assumed that the only calories we were supposed to log were at least somewhat strenuous activities, at least the ones that get your heart pumping and breaking a sweat, whether it be from running, dancing,. step aerobics, biking, etc...or even yard work, gardening, etc...Another thing I wondered about....I can go on our treadmill for 30 minutes which is a Smooth with a heart rate monitor if we choose to use it, generally don't. But I'll burn just over 220 and I do a brisk walk or a race walk" or I will take the dog for a one hour moderate pace walk on a walking/bike trail here and will burn under 300..but then I'll see someone will list that they burned like 600 calories from playing Wii fitness for 30 minutes. That seems so far out of whack from my walking on a 10% incline at 3.6 mph and burn my pitiful 300 calories. I figure one of us is wrong here, but who?

things like house work should already be calculated under a TDEE adjusted to your BMR if people log it as exercise they're double counting it. They still eat responsibly, but they've technically gone over their allowance and wonder why they don't lose weight.

It's a concept of homeostasis. The body struggles to keep everything regulated. Normal activities the body has already adjusted to even if it is strenuous. I used to work overnights and being on my feet all night lifting heavy boxes isn't exercise, but I guarantee my TDEE is going to either be lightly active/moderate and not sedentary.

ladyraven68

There's probably been heaps of posts about this topic before but anyway, I'm wanting to know whether it's best to eat back your exercise calories each day, if it helps you lose weight faster (and keep it off) to eat them back or not to eat them?

Also, if it's best to eat them back, then is it ok if you don't do it every day?

Have a look here - http://www.myfitnesspal.com/topics/show/818082-exercise-calories-again-wtf

Gabesbabes

There's probably been heaps of posts about this topic before but anyway, I'm wanting to know whether it's best to eat back your exercise calories each day, if it helps you lose weight faster (and keep it off) to eat them back or not to eat them?

Also, if it's best to eat them back, then is it ok if you don't do it every day?

This.... :bigsmile:

http://www.myfitnesspal.com/topics/show/10589-for-those-confused-or-questioning-eating-your-exercise-calo

Thanks to everyone who's shared their thoughts on this. I found the above link really useful and easy to understand. It makes sense that if you don't eat back your exercise calories after a while your body will go into survival mode as you are not taking in as much energy as you are exerting. In saying that I think I will eat back my exercise calories but not all of them, just enough to alow myself a treat if necessary or so I'm not hungry, but not so much that I'm forcing myself to eat food just because I have calories left for the day.

ryanwood935

A few things to think about when eating back calories. Not eating back calories may leave you feeling overly hungry over time. If you are constantly hungry, you are more likely to kick your healthy habits and tear into some junk food to satisfy your cravings. One of the greatest things about working out is the extra calories you are given throughout the day! Eating them back in a healthy way sets you up for healthy habits after you reach your goal weight. You may have very reasonable self control, and this is a non-issue.

The further from a healthy weight you are, the more energy you have stored in your body. The closer you get to a proper body weight, the more eating at a huge deficit is going to hurt you, since there is less fat stores to burn. If you are more concerned about the weight loss in general than you are with your appearance, eating less is OK. You should probably take a multivitamin at the least if you are eating less than your body needs.

If you chose not to eat back calories, make sure you aren't cutting the calories from your protein selections. While eating on a severe deficit, you are going to likely lose more lean body mass than you would otherwise. You don't want to accelerate that by skipping your proteins. If you do. you may lose the weight, but you won't look any less flabby, since your muscle is all gone!

If you aren't eating your calories back, you should still spread your meals throughout the day. E.g. get some food in you in the hours leading up to your workout, and some more in the hour or two following your workout. If you work out at 8pm, your body doesn't have fuel to recovery if you ate at dinner at 4pm. No fuel readily available means some of the muscle you've been trying to build (to make you look better/more lean) is going to get eaten up to fuel recovery.

The too long; don't read? There is nothing making you eat those calories back. Will you thank yourself for eating them in the long run? Probably.

Joehenny

I think people rely on calculators too much. It's something you can figure yourself out fairly accurately on your own just after a few weeks.

I know about 1800-1900 is my maintenance + cheat meals and not including gym exercises. I didn't need a calculator to tell me because I plateau around mid 1800s.

Yes they are just base assumptions based off empirical evidence, each persons set metabolic rate is their own. Some people just have faster metabs than others, and some people have more needs than other based off their lifestyle. This is something that one must really tinker around with to get. I know some guys who are about 200 who can gain weight fine on 2700 kcals, while I know others at like 180 who need almost 3500kcals just to maintain! lol