Exercise calories

I think it depends. If you are at a low calorie goal (especially 1200), then eat at least some of them back. MFP calculates calories before exercise, with a deficit built in, so it is set up to eat back the exercise calories. But some people don't see results. Or, if their goal is already something like 2000 calories, it gives them a lot (my husband, for example, gets 2300 before exercise :noway: ) It's also tricky making sure you are estimating correctly. A HRM is a better bet than the database, usually, but there are a lot of factors still.

It worked for me, for a while, to follow MFP's calculations and eat back exercise calories. But I hit a plateau. I finally broke through it by upping my calories to 1800 a day and not eating back any exercise calories. (I would be at 1600 but I'm still breastfeeding my little guy, so I need a bit more). I have a higher amount of calories on the days I don't exercise than I would otherwise, but fewer the days that I do. It's mostly psychological for me, but since I generally work out 5-6 times a week, it seems to work. The key is finding what works for you and being willing to adjust things when needed.