Should I be eating back calories burned exercising?

watfordjc

I like the answer of "it depends" that was given.

Also, my thoughts are this: If you're feeling hungry then eat. If you're not hungry... don't FORCE yourself to eat back the calories that you just burned.

Some may argue that the days you don't eat back your calories you're going way too far under, but believe me, it evens out in the long run with the days that you do eat back and then some. This is what I've been following the past month or so and I've been seeing great results. I used to think too far into it that I "had" to eat back the calories... then somehow I would inevitably overeat.

Now that I"m not putting to much thought into it and just listening to my body instead, I'm seeing results.

I just had my chicken dinner that was logged under Friday. Although I eat back my exercise calories, I don't necessarily eat them back on that day (although I generally log it there to make the numbers look nice).

suz155

I use an HRM, I find it more accurate than what MFP allows me. It configures less calories, but, thats ok. I eat, sometimes all , sometimes some calories back,,,,,and Im averaging 1-2 lb loss per week. The thing I like about the MFP plan is I am learning how to balance food and exercise, in a healthy way and lose weight. Otherwise, Im just going to go straight back to gaining weight. I'm sticking for what works for me. For others, it might be different.

PALady4JC

I am doing a program through a local hospital which involves separate monthly meetings with a nutritionist, a behavior therapist, and an exercise physiologist. Both the nutritionist and exercise physiologist have told me to NOT add calories back for physical activity at this time because of how much weight I need to lose (100+ pounds). As with most things, for every expert opinion given there is another expert opinion that believes the opposite. I went into this program with the attitude that I would listen to the people I'm paying to help me. What works for one may not work for another. Thanks for listening. :happy:

krhn

No not if your trying to lose weight! The point is to burn calories so why would you then put those calories back in your body after working hard to burn them off. I dont really agree with the way mfp adds calories burned from exercise to your daily allowance. Defeats the purpose when your trying to lose weight

You start on a deficit in the first place so even if the person doesn't do exercise they are still going to lose weight as their in a deficit...

My answer is definitely eat back most of your exercise calories because being in a deficit your body is barely getting any macro/micro nutrients from the diet, by exercising your decreasing even more nutrients as your body will use them up! Eat!

goodvictory

I have been exercising as an overweight person, for many years, and I'm pretty strong. Doing the same amount of exercise now while limiting calories, if I try to eat back the exercise calories, I don't lose weight. I think I would have to exercise MORE to lose.

Ciamworking

Thank you for the insight EdDavenport. I have been going back and forth in my mind lately. Your numbers speak loudly and I appreciate your advise. Thanks again.

bajoyba

I am doing a program through a local hospital which involves separate monthly meetings with a nutritionist, a behavior therapist, and an exercise physiologist. Both the nutritionist and exercise physiologist have told me to NOT add calories back for physical activity at this time because of how much weight I need to lose (100+ pounds). As with most things, for every expert opinion given there is another expert opinion that believes the opposite. I went into this program with the attitude that I would listen to the people I'm paying to help me. What works for one may not work for another. Thanks for listening. :happy:

The difference here is that you are following a specific program and being supervised by medical professionals who know you personally. I'm under the impression that the OP is using MFP, and MFP intends for people to eat their exercise calories back. When you plug your weight loss goals and information into this website, it gives you a calorie goal with a deficit already calculated into that number. If you don't eat back any exercise calories, you're creating a larger-than-necessary deficit. Unless otherwise directed by a professional, I see no reason to net much less than you need to in order to reach your goal in a healthy way.

As long as you are accurately logging your food and your calorie burns and have no underlying medical conditions, eating back most/all of your exercise calories should work out just fine. Or at least it has for me.

Unknown

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tricksee

If you're not sure, just eat half of them back. Review your results after 6 weeks.

SORTED!!!

MoRiv1986

Eat if you're hungry. :-)

leed12345

If I don't eat enough calories then I don't have the energy for my workout the next day. I find it counterproductive to under-eat. I am losing steadily and am happy with my MFP results so far. I also get horrible stomach cramps in the middle of my training session if I have not adequately breakfasted. I agree with not force feeding yourself and leaving a cushion of about 100 calories under goal to make room for measuring mistakes.

NaanaTennachieYankey

No not if your trying to lose weight! The point is to burn calories so why would you then put those calories back in your body after working hard to burn them off. I dont really agree with the way mfp adds calories burned from exercise to your daily allowance. Defeats the purpose when your trying to lose weight

You need to read this link because you may not understand how MFP calculates intake recommendations and consequently your above advice is very bad for people who use MFPs defaults. http://www.myfitnesspal.com/topics/show/818082-exercise-calories-again-wtf

If you are using an external estimator for TDEE then you should not eat them back, but this distinction is important. Saying "do not eat them back" is context dependent.

Completely agree, thank you for sharing that link, people seem to be using MFP wrongly. so I am glad you shared this link.

_useyourwords_

Thanks for posting this! I haven't been eating back my calories and then wondering why I've been so hungry. Also makes me want to exercise more so I can eat more. LOL!

Meganrose935

So WHY EXERCISE THEN.... ????? if your just gonna eat back all your hard work?!?

malular

So WHY EXERCISE THEN.... ????? if your just gonna eat back all your hard work?!?

Because your goal number of calories each day calculated according to the numbers you input ALREADY HAS A SAFE DEFICIT INCLUDED. If you exercise on top of that you could be losing more than the recommended safe 1 - 2 lbs per week as your calorie deficit would be much greater.

Eating at a large calorie deficit and losing more than 1 -2 lbs per week has been shown to be unsustainable and you will probably give up and gain all the weight back. It could also mean that you are losing lean tissue (muscle) as well as fat. Healthier way to lose weight is slowly at 1 -2 lbs per week.

fuzzyganttperfection

okay. Here's my issue. I'm doing p90x3.

my plan says to eat 1500 calories a day. (I'm on plan a, at 135 lbs, 5'0 tall)...

my bmr is only 1677.. mfp always put me at 1200, to lose 1 lb/week.

the plan doesn't say anything about eating back calories, or anything. just says eat 1500 cal per day.. well, if a workout burns 300 calories, that nets me 1200 calories.. if I stick with mfp's 1200, thats only 900 calories total eaten...

I'm so confused. anyone? I've asked tony horton, but I doubt he'll be replying to me... lol. should I eat these back? being so close to GW of 125, my weight has been really plateaued since november...

kgeyser

okay. Here's my issue. I'm doing p90x3.

my plan says to eat 1500 calories a day. (I'm on plan a, at 135 lbs, 5'0 tall)...

my bmr is only 1677.. mfp always put me at 1200, to lose 1 lb/week.

the plan doesn't say anything about eating back calories, or anything. just says eat 1500 cal per day.. well, if a workout burns 300 calories, that nets me 1200 calories.. if I stick with mfp's 1200, thats only 900 calories total eaten...

I'm so confused. anyone? I've asked tony horton, but I doubt he'll be replying to me... lol. should I eat these back? being so close to GW of 125, my weight has been really plateaued since november...

Ok, first of all, forget that goofy P90x3 diet plan. It doesn't take into account height, age, or how quickly you want to lose weight, or things like LBM. I'm doing P90x3 as well and using a HRM, and I'm not burning 300 calories every workout (sometimes less, sometimes more), nor is their recommended calorie intake of 2100 for me going to do anything but put me into maintenance. Here's what to do:

1. Follow your MFP calorie recommendations of 1200.
2. Log your exercise calories each day. You'll notice your daily calorie intake goal will go up based on how many exercise calories you entered. This is because MFP does not calculate exercise in its daily calorie intake.
3. Eat back the extra calories you earned from exercise. You don't have to eat them all back, but you should be eating enough of them back that you hit your target of 1200.

This thread is a great place to get all the basics: http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-sexypants

eldazzio

Speaking purely from personal experience, I stopped eating back my exercise cals thinking I could speed things up and my steady weight loss came to a grinding halt. I've started eating most of them back and I'm back on track and feel better too. Good luck!

simplesolid

I understand that we should be eating back our exercise calories. However, I think that Malular brought a valid point so then what is the advantage/point exercising? Is it so that our metabolism speeds up?
I guess my question is am I going to loose more weight by exercising and eating back the calories than not exercising at all? If so I would love to know why.

Thanks,

maryjay52

i play it by ear and try to listen to my body. It is nice to know they are there if I feel like eating something else or something extra .

ambergaelle

I am beyond overwhelmed by the whole concept right now.... my MFP goal is at 1200 calories a day for mostly sedentary person. i want to lose no more and no less than 2lbs a week because thats what i heard was "healthy"... i recently started doing cicuit training (Jillian Michaels... and i do it the easy way cauz i srsly suck) and cardio 30 min 5 times a week.... I ve changed my diet to more "clean options" and left out the unhealthy stuff i was addicted to. i prepped my meals and becaue i eat healthy stuff instead of 800 cal a portion stuff i actually feel super full each day after all my meals... i actually struggle to get to 1200 because i dont want to go towards unhealthy more calorific foods.... I ususally add a protein bar to the addition to get close to 1200... I dont feel too tired or low or ill but i also def dont feel hungry so I dont eat my 400-500 calories burnt back... sometimes that mans my net is as low as 500... does that mean i wont be losing weight... i just started 2 weeks ago.
here are my stats.
5'7
163 lbs
goal weight is 133
i have 40% BF
26 year old
female

someone please tell me what to do.