"Eating back" Exercise Calories - Simple breakdown

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  • Healthy_4_Life2
    Healthy_4_Life2 Posts: 595 Member
    This is why I let MFP determine my calories based on my personal info and average amount of exercise I will do.

    Keep It Simple Sir.

    ^^^^^^ This is so true!^^^ There becomes a time that all this gets so confusing and can be frustratiing. My motto is to keep it simple. However, thanks to the OP for posting a detailed breakdown.
  • SairahRose
    SairahRose Posts: 412 Member
    Hi I am new and have 140 lb to lose. I have lost 14lb in first 3 weeks but gained a pound today and yet I started the gym this week. Are you trying to say if you burn 200 calories on exercise you should then eat them?? I am currently on 1500 a day but am doing around 200 to 300 calories in exercise which I do not use. I stick to 1500 no matter what exercise i do...is this wrong?? Thanks for advice

    No, I don't think this is wrong. If you're only burning around 300 cals, then eating 1500 seems pretty fine to me. It's what I do and it works *shrugs*
    If I burn about 1000 cals from exercise, I might eat half of the cals back because I know my body will be hungry enough to need more nutrients.
    As long as you don't NET under 1200, you're fine :P
  • MrsWilsoncroft
    MrsWilsoncroft Posts: 968 Member
    Great post x
  • XXXMinnieXXX
    XXXMinnieXXX Posts: 3,459 Member
    1500 calories, don't eat exercise calories unless I'm hungry for some as advised by several dietitians .. 74lbs.down and I am definitely not in starvation mode! when I eat at maintenance I maintain also... when you are closee to goal you need to eat more but not so much if your still quite over weight. it is.not a one size fits all, please stop throwing starvation mode around! Thanks!
  • XXXMinnieXXX
    XXXMinnieXXX Posts: 3,459 Member
    Hi I am new and have 140 lb to lose. I have lost 14lb in first 3 weeks but gained a pound today and yet I started the gym this week. Are you trying to say if you burn 200 calories on exercise you should then eat them?? I am currently on 1500 a day but am doing around 200 to 300 calories in exercise which I do not use. I stick to 1500 no matter what exercise i do...is this wrong?? Thanks for advice

    you just joined the gym. your muscles will hold water... give it a few weeks to even out x
  • clbowman11
    clbowman11 Posts: 117
    I love the way you depicted this. I understood why you'd need to, but I read it anyway and I couldn't have thought of a better way to but it. (:

    Well done.
  • clbowman11
    clbowman11 Posts: 117
    Hi I am new and have 140 lb to lose. I have lost 14lb in first 3 weeks but gained a pound today and yet I started the gym this week. Are you trying to say if you burn 200 calories on exercise you should then eat them?? I am currently on 1500 a day but am doing around 200 to 300 calories in exercise which I do not use. I stick to 1500 no matter what exercise i do...is this wrong?? Thanks for advice

    you just joined the gym. your muscles will hold water... give it a few weeks to even out x

    And you're already on a deficit at 1500 calories and that's supposed to help you lose x amount of lbs a week. If you are exercising away 200-300 calories that's putting your total net calories at 1200-1300 a day, because you are not eating back your calories your using through exercise. If you weren't already on a deficit it might make sense to not eat the calories back. But, that is assuming you don't exercise that's how many calories your body needs if you don't exercise. Eating too little while exercising can actually hurt your weight loss goals. And you may lose weight, but it could quite possibly be muscle mass...
  • kimbrlele
    kimbrlele Posts: 26
    Bump to reread & absorb later!!

    Thanks for the info
  • RoseCompose
    RoseCompose Posts: 1 Member
    I'm glad this thread got bumped again - very interesting read.

    In the end my takeaway is reinforcing what I already knew: keep weight loss at no more than 2 pounds per week. My activity burn is 1770 per day and my net calorie goal is 1200. I eat some of my 200-300 exercise calories back but rarely all of them. Is that bad? No, because I'm still within my 1-2 pound weight loss per week goal.

    I'm new here but I gather this topic has been discussed many times. Frustrating for the vets I'm sure, but thank you for enduring it one more time for the newby! :flowerforyou:
  • kimbeth41
    kimbeth41 Posts: 5
    Hi I am new and have 140 lb to lose. I have lost 14lb in first 3 weeks but gained a pound today and yet I started the gym this week. Are you trying to say if you burn 200 calories on exercise you should then eat them?? I am currently on 1500 a day but am doing around 200 to 300 calories in exercise which I do not use. I stick to 1500 no matter what exercise i do...is this wrong?? Thanks for advice

    you just joined the gym. your muscles will hold water... give it a few weeks to even out x

    thanks x
    and ty all for reply xx
  • gigglebunny1
    gigglebunny1 Posts: 32
    Loved your easy to understand post! Now I get it :glasses:. Thank you! :smile:
  • suziecue66
    suziecue66 Posts: 1,312 Member
    A lot of programs don't have you eating back calories even if exercising and even if only on 1200 calories.
  • ironanimal
    ironanimal Posts: 5,922 Member
    A lot of programs don't have you eating back calories even if exercising and even if only on 1200 calories.
    A lot of programs focus entirely on weightloss, since that sells and completely disregard fitness or a discrimination between weight and fat loss.
  • grayprae
    grayprae Posts: 109 Member
    I think that is a great plan for maintaining your weight loss but It stands to reason that you want to burn more calories than you put in until you get to where you want to be especially if you are overweight and your body will not go into starvation mode until it gets down to 10% or lower in body fat. I am glad that you have found a plan that works for you and wish you the best of luck
  • suziecue66
    suziecue66 Posts: 1,312 Member
    A lot of programs don't have you eating back calories even if exercising and even if only on 1200 calories.
    A lot of programs focus entirely on weightloss, since that sells and completely disregard fitness or a discrimination between weight and fat loss.

    they're after fat loss too and a big emphasis on fitness. For example Michelle Bridges 12WBT.
  • yaryrosa
    yaryrosa Posts: 65 Member
    My BMR is 1433 x1.2=1720 -1000 for a 2 pd a week loss. that would be 720 calories a day is that right!!!!!!!!

    No, that's not right.

    Your BMR is the amount your body needs just to function, i.e. breath, heart beat, etc. etc. Just go by what MFP has suggested to you, which would have been based on the info you submitted when you created your account. Then also eat the exercise calories you earn on top of what you've been allocated by MFP, unless you already took into account your exercise when you indicated your activity level.

    Eating 720 calories a day WOULD be starvation and totally unsustainable.

    Personally, I eat my BMR calories - which is actually a little higher than my daily allocation by MFP - (and some days even 100 - 300 calories more), plus the majority of my exercise calories and have been averaging a 1.5 pound loss every week.

    Good luck!!

    Edited for typo :tongue:

    actually, what the poster said about 720 calories a day is correct. they posted their BMR multiplied by the sedentary activity value of 1.2, and subtracted 1,000 for a 2lb per week deficit goal equaling 720. if you look, youll find my response confirming the math but letting them know a 2lb/week goal isnt realistic with their TDEE, advised them to shoot for a 1lb per week goal with a 500 calorie deficit instead.

    So what you're saying is short people can't lose 2 pounds per week? My numbers are just like these ones and what I'm aiming to do is eat my 1200 cals to make sure I get good nutrition, but I don't eat back my exercise calories. I only work out like 2 hours per week and I'm extra sedentary (around 12 hrs sitting down daily).
  • jkcrawford
    jkcrawford Posts: 435 Member
    Finally this makes sense ... so glad you helped me to understand this *eat your calories back*.
  • ironanimal
    ironanimal Posts: 5,922 Member
    A lot of programs don't have you eating back calories even if exercising and even if only on 1200 calories.
    A lot of programs focus entirely on weightloss, since that sells and completely disregard fitness or a discrimination between weight and fat loss.

    they're after fat loss too and a big emphasis on fitness. For example Michelle Bridges 12WBT.
    And that one's only $200.

    My point stands :wink:
  • BrendaPetersen
    BrendaPetersen Posts: 69 Member
    Bump to read later :) Thanks for posting!
  • kazhowe
    kazhowe Posts: 340 Member
    bump
  • janlee_001
    janlee_001 Posts: 309 Member
    bump
  • pinkgumdrop123
    pinkgumdrop123 Posts: 262 Member
    bump to read later
  • stephcthomas
    stephcthomas Posts: 78 Member
    You'll still lose if you don't eat back all your calories as long as you eat a healthy range for yourself. Over the years I've lost and kept off over 120 pounds this way.

    I'm sorry OP, but I don't know what qualifies you as an expert in the matter. You've lost 20lbs which is a great success but you still have a long road to go with the rest of us.
  • DaleenvanSchalkwyk
    DaleenvanSchalkwyk Posts: 14
    :huh:
  • jessicaS021
    jessicaS021 Posts: 4 Member
    im confused and need help
  • 3hearts4me
    3hearts4me Posts: 4 Member
    This makes sense to me....my only reluctance in eating back my exercise calories is not knowing exactly how much I should eat back. I'm a big girl with 60lbs to lose, I exercise hard for one hour three times a week doing a mix of cardio and weights.
    MFP says I burn 695 calories which I think is way high so I've only been counting it as 30 minutes. I've looked at other websites but the ranges are so wide and varied that I'm reluctant to eat back "estimates."

    Thanks though! :)
  • leiaorgana7
    leiaorgana7 Posts: 4 Member
    But what if your to full to eat anything else? I understand what your saying but somedays I get full off of just getting my water intake in...you know that rule of drinking 8oz before every meal......thanks

    Plain, raw nuts & dried fruit! Healthy, full of fiber, nutritious and... calorific. Good way to reach your calorie intake goal on days like that :)
  • Miss_Meliss86
    Miss_Meliss86 Posts: 372 Member
    Great job at explaining this OP :-) there are always going to be differing explanations and opinions when it comes to this, but your explanation makes perfect sense. If you don't eat your allotted calories, including those you lose through exercise, your body is going to go into full starvation mode.

    The key for me is to make sure I am filling up those calories with healthy foods and not tricking myself into thinking I can indulge in overly fatty/sugary foods! ;
  • jneihardt
    jneihardt Posts: 8 Member
    bump
  • pengar1953
    pengar1953 Posts: 3 Member
    bump
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