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Better to go off TDEE or reward self with exercise calories

awerewka
awerewka Posts: 151 Member
edited December 2024 in Health and Weight Loss
I am just wondering what works best for others.

I could choose sedentary then add in my exercise calories using my HRM. Kind of like a reward...motivation to exercise!

Or

Choose light activity and log my exercise as 1cal but eat the same amount of calories per day.

Currently I am doing the 30 day shred, burning 200 calories in 25 min. When I am done the shred I will probably only work out 3-4 days per week.

Just really confused and over thinking it on a daily basis. Constantly going back and forth on my decision
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Replies

  • awerewka
    awerewka Posts: 151 Member
    Bump
  • awerewka
    awerewka Posts: 151 Member
    Bump...anyone?
  • WendyTerry420
    WendyTerry420 Posts: 13,274 Member
    Since I have a desk job, I use the sedentary setting. I may eat part of my exercise calories if I am hungry.
  • lambertj
    lambertj Posts: 675 Member
    I think it just comes down to preference. I use the TDEE minus a percentage method and eat the same amount of calories every single day whether I work out or not. I prefer this way because I am actually hungrier the day after an workout than the day of (I workout in the early evening which could explain it). I know others that prefer to eat the bare minimum and have extra calories on the day they work out.

    The TDEE minus a percentage method is not a good method if you are not consistent with exercise because you have to choose your activity level
  • Capt_Apollo
    Capt_Apollo Posts: 9,026 Member
    check what your tdee is at various levels of activity. pick a number between your Tdee and bmr, and try to stick with that number, and eat your exercise calories.

    unfortunatly there is no perfect formula. you'll have to experiment for a couple of weeks until you get it right.
  • caseythirteen
    caseythirteen Posts: 956 Member
    I feel like I keep myself more honest by tracking it as it is. SInce I have a desk job, I chose sedentary and then track my exercise. I have a HRM so it's pretty easy to know what to add in.
  • kls13la
    kls13la Posts: 380 Member
    I prefer to use the sedentary setting and to log my exercise calories. Not only does it give me motivation to exercise, but that way if I have an off week and don't get to exercise as much as I'd like, I don't end up overeating. I only get to eat more when I exercise.
  • Im_NotPerfect
    Im_NotPerfect Posts: 2,181 Member
    I do TDEE - 20% and eat the same amount (approx) of calories every day. This helps me NOT relate calories to exercise, which is better for me. To me, if I exercised, it was an excuse to eat "treats" rather than more "good" stuff. Now, I just eat the same amount and exercise for fitness rather than to give myself permission to eat more.
  • awerewka
    awerewka Posts: 151 Member
    I feel like I keep myself more honest by tracking it as it is. SInce I have a desk job, I chose sedentary and then track my exercise. I have a HRM so it's pretty easy to know what to add in.

    This is the thing. I just bought an HRM and it cost me $160 so I do not want it going to waste. Although eating the same amount daily is pretty easy in itself.

    For now I chose sedentary with a 20% cut of TDEE and I am set at 1700 cal/day. BMR is 1790. TDEE at sedentary is 2140.

    So the days i work out I usually gain 250 calories. I am sporadic in my exercise. Some weeks I do 5 days some weeks 3 days.
  • hottottie11
    hottottie11 Posts: 907 Member
    Either way the math is the same, assuming your activity level is constant.
  • awerewka
    awerewka Posts: 151 Member
    I do TDEE - 20% and eat the same amount (approx) of calories every day. This helps me NOT relate calories to exercise, which is better for me. To me, if I exercised, it was an excuse to eat "treats" rather than more "good" stuff. Now, I just eat the same amount and exercise for fitness rather than to give myself permission to eat more.

    You make a very good point as well.

    I am just not consistent with my exercise days. Maybe I should take an average between sedentary and light and try that for a while.
  • myfitnessnmhoy
    myfitnessnmhoy Posts: 2,105 Member
    I prefer to use the sedentary setting and to log my exercise calories. Not only does it give me motivation to exercise, but that way if I have an off week and don't get to exercise as much as I'd like, I don't end up overeating. I only get to eat more when I exercise.

    ^^^ Quoting this was easier than saying it myself, and said it as eloquently as I could have.

    Having said that, there's nothing wrong with upping your calories by changing your lifestyle from "sedentary" to something more active, IF you hold yourself accountable to that exercise every day. It certainly saves the "extra work" of logging all the exercise.

    Personally, I prefer the "reward" mentality. It keeps me more accountable for my exercise and more flexible if I am unable to exercise, since my available calories drop.
  • myfitnessnmhoy
    myfitnessnmhoy Posts: 2,105 Member
    I do TDEE - 20% and eat the same amount (approx) of calories every day. This helps me NOT relate calories to exercise, which is better for me. To me, if I exercised, it was an excuse to eat "treats" rather than more "good" stuff. Now, I just eat the same amount and exercise for fitness rather than to give myself permission to eat more.

    Excellent point. I use my "earned" calories to eat larger meals, which are already pretty much balanced. Though I will occasionally use a good workout for a less-healthy treat.

    Exercising to earn calories and routinely using the extra calories on soda and twinkies would be somewhat less advisable, though, and if you find yourself slipping into the "I need to eat 500 calories of empty nutrition-free garbage to make up for the workout I just did", then upping your calorie budget and using other methods to hold yourself accountable for the exercise is probably best.
  • psuLemon
    psuLemon Posts: 38,439 MFP Moderator
    I do 20% less than TDEE and here is why.

    1. Easier to know my calorie goals
    2. Allows me to preplan my meals and play with foods based on macro nutrition
    3. Forces me to workout or I over eat based on my lifestyle
    4. Most importantly, it allows your body to receive extra calories on OFF days. Your body needs calories to properly repair itself. Essentially, it's like giving yourself a break from dieting a few days a week. And a properly rested and repaired body will push harder and be more effective at workouts.
  • Kikilicious84
    Kikilicious84 Posts: 312
    Having a set number to eat everyday (TDEE) works better mentally for me. I just work out because I'm "supposed to." I think it really matters as to what will motivate YOU to get up and get moving.
  • Graelwyn75
    Graelwyn75 Posts: 4,404 Member
    I use a hrm and fitbit so I have always kept mine at sedentary and logged the extra and let fitbit adjust for my walking and stairs. If I have a big deficit on workout days, I know in my mind I can eat more if need be on special occasions or on a more sedentary day.
  • zaph0d
    zaph0d Posts: 1,172 Member
    It should work out about the same either way.
  • awerewka
    awerewka Posts: 151 Member
    Thank you all for the replies. I guess it is all trial and error. Whatever works best in your own journey. SO for those that do a set cal/day do you bother with a heart rate monitor? I
  • SoDamnHungry
    SoDamnHungry Posts: 6,998 Member
    I chose sedentary because that's what I do all day, and then add exercise that I do.
  • HellaCarriefornia
    HellaCarriefornia Posts: 102 Member
    "I am just not consistent with my exercise days. Maybe I should take an average between sedentary and light and try that for a while."
    [/quote]


    This is what I do...I give myself a range. My calculator is set in the middle and I aim for about 100 calories on either side. Like other people have said, I feel this method gives me more consistent eating habits (and it's easier to plan a day out) rather than having a see-saw of low and high calorie days.

    I still use my HRM and track my exercise to make sure I'm still realistically within the range I have set.
  • lambertj
    lambertj Posts: 675 Member
    Thank you all for the replies. I guess it is all trial and error. Whatever works best in your own journey. SO for those that do a set cal/day do you bother with a heart rate monitor? I

    I'm a huge geek so I always wear my HRM, love seeing how fast I can get my HR and how big a burn I can get :)
  • sweebum
    sweebum Posts: 1,060 Member
    In the interest of simplicity, I use TDEE. I like to have one "number" to follow. Plus if my exercise is erratic, the scale goes up and down drastically from eating exercise calories.
  • LorinaLynn
    LorinaLynn Posts: 13,247 Member
    I'm taking a break from logging ANY calories for the moment, trying to decide to keep using MFP+exercise calories (but I'm at lightly active + exercise calories, not sedentary), or TDEE. I'm not really trying to lose... I'm eating a little bit below maintenance to counter the fact that I don't log on weekends, but I am still losing about a third of a pound a week as the numbers predict.

    I don't think it'd really matter. The numbers would work out about the same. As it stands now, I'm not emotionally tied to my calories that I know if I'm over one day, it'll balance out in the end. And usually on a day when I'd burn a lot of calories, the extra exercise tends to suppress my appetite a bit, so I don't eat ALL my calories... but I will allow myself extra if needed over the next few days.
  • likemeinvisible
    likemeinvisible Posts: 309
    I am just wondering what works best for others.

    I could choose sedentary then add in my exercise calories using my HRM. Kind of like a reward...motivation to exercise!

    Or

    Choose light activity and log my exercise as 1cal but eat the same amount of calories per day.

    Currently I am doing the 30 day shred, burning 200 calories in 25 min. When I am done the shred I will probably only work out 3-4 days per week.

    Just really confused and over thinking it on a daily basis. Constantly going back and forth on my decision

    Your activity varies so you should choose sedentary and eat according to your activity at that day, if you choose to eat it at all.
  • awerewka
    awerewka Posts: 151 Member
    I do 20% less than TDEE and here is why.

    1. Easier to know my calorie goals
    2. Allows me to preplan my meals and play with foods based on macro nutrition
    3. Forces me to workout or I over eat based on my lifestyle
    4. Most importantly, it allows your body to receive extra calories on OFF days. Your body needs calories to properly repair itself. Essentially, it's like giving yourself a break from dieting a few days a week. And a properly rested and repaired body will push harder and be more effective at workouts.

    Also very good points. Knowing exactly how much to eat daily will help me to plan better within my macros, which is all new to me...baby steps.

    I know now how important rest days are. I was working out 7 days a week with no break on VLCD. I was drained and not enjoying it. Now that I am 3-4 days/week and eating more cal a day I find I have more energy to do those workouts and I burn more as per HRM.

    Also, with rest days, my body is not holding on to the water weight as much as it used too.
  • LaNena01
    LaNena01 Posts: 61 Member
    BUMP
  • PetulantOne
    PetulantOne Posts: 2,131 Member
    I was just thinking about this, this morning. I have mine set to TDEE-20%, but I have mine as lightly active. (exercise 1-3 times per week.) I usually work out at least three times per week, so it seemed like a good place. I still log my exercise, but just so I can see it. I don't eat those calories back so to speak. My problem is last week was horrible. My house was broken into, and my husband went out and got a dog. (He works out of town all week, so he thought it would add at least an alarm while he was gone.) Anyway, I didn't work out at all. So that means I went over all last week. It's not the end of the world, and I plan on getting back on track tonight. Not much help, but I know where you're coming from. I can't decide either :ohwell:
  • awerewka
    awerewka Posts: 151 Member
    Its hard when your so focused on doing the right thing that you keep second guessing yourself and the numbers.

    By increasing my calories I lost 2 pounds right away and my weight is not fluctuating like it was. I am still in disbelief that you CAN eat more and lose so my mind keeps playing tricks on me. Telling me I am eating way too much. Telling me your not exercising enough. Telling me I am not doing this properly.

    I am trying to train my mind that this is good for my body and I am going to lose weight and EAT!

    I have tried so many quick fixes over the years and ended up gaining more weight from depriving myself.

    I am more serious about this weight loss than I have EVER been in my life.

    With that said I am very thankful I have found this site and everyone who has given me advice along the way.

    Good luck to everyone on your journey!!!
  • maryinnc
    maryinnc Posts: 119 Member
    I like your comment. I think I have always felt in the past that if I earned extra calories I could reward myself. I like your idea of doing it for fitness. Thanks!
  • maryinnc
    maryinnc Posts: 119 Member
    bump
This discussion has been closed.

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