Why can't anyone agree on this?!
khall86790
Posts: 1,100 Member
Everywhere I turn on these boards I am finding conflicting posts and arguments as to whether you are supposed to eat back your exercise calories or not. I am so confused? Does anyone have any sources from outside the message boards will solid information on this?
I am worried by eating them back I am defeating the point but then also worried by not eating them back I am creating too large of a deficit!
I am worried by eating them back I am defeating the point but then also worried by not eating them back I am creating too large of a deficit!
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Replies
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personally i eat back some of the calories but not all of them.what i suggest is that you eat them while your losing but as soon as you see your weight loss slow down or stop eat back fewer
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Its personal to you I think. I tried both ways and and found both worked for me. If im hungry I eat say 75-80% back, if not then I dont, but might eat a little extra on the weekend.0
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Please just read this:
http://www.myfitnesspal.com/topics/show/173853-an-objective-look-at-eating-exercise-calories0 -
If you google 'should I eat back my exercise calories' you will again be faced with link after link of conflicting information.
At the end of the day it's what works well for you. MFP already creates a deficit so you can lose weight, so technically you should be eating those calories back. However, MFP can overestimate calorie burns, so I'd recommend a HRM.0 -
Eat half, problem solved, lol. :flowerforyou:0
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OK - forget about the message boards and forget about everything that people say.
NOW
Think about the app/website you are using - MFP
You input all your data into the system and it comes up with a calorie goal for you to eat to achieve the weight loss you asked for.
When you exercise you also log this and MFP then re-adjusts your calorie goal for the day for you to eat to achieve the weight loss you asked for.
Why do you think that the MFP system does this - just to confuse us? for the fun of it?
Try this out all for yourself instead. When your day is finished and you click on the bottom to complete, if you have eaten near your calorie goal it will give you an anticipated weight in 5 weeks time, which will be what you asked for. Now add in your exercise and click to finish again and HEY it suddenly will give you an anticipated weight loss of much more than you asked for.
In other words MFP has already created your deficit to lose the weight you asked for within the initial calorie goal. It doe not take into account exercise and the amount of fuel your body needs to perform that exercise until you log that you do it. This is why it adjusts your calorie goal for the day. Remember that the word GOAL is something we always aim for, not something we avoid or intentionally try to miss.
If you are using MFP, method then you should follow that method and eat the amended calorie GOAL or as near as you can.0 -
I eat around 1700, don't eat them back unless I'm hungry or feeling weak. Until around 15lbs ago I ate 1400 and did the same. I feel better doing it at 1700 though. It has worked for me very well. You have to work out what works for YOU. Maybe try eating 50% back and see how you feel.
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Zara0 -
I eat them, or at least most of them. And i'm still losing!
The reason is, that to lose weight you eat under your maintenance calories. if you exercise, you're creating a bigger gap. So by eating them back, you're ensuring that you stay around your recommended cut.
My maintenance is around 2100 on a basic day, i've cut this to 1800. This is a healthy cut. If i workout and burn another 400 calories, my cut then becomes 1400. This is too low, therefore I eat them back.
This will work, unless you have calculated your TDEE (maintenance) to include your weekly exercise, in which case you won't need to eat them back.0 -
OK - forget about the message boards and forget about everything that people say.
NOW
Think about the app/website you are using - MFP
You input all your data into the system and it comes up with a calorie goal for you to eat to achieve the weight loss you asked for.
When you exercise you also log this and MFP then re-adjusts your calorie goal for the day for you to eat to achieve the weight loss you asked for.
Why do you think that the MFP system does this - just to confuse us? for the fun of it?
Try this out all for yourself instead. When your day is finished and you click on the bottom to complete, if you have eaten near your calorie goal it will give you an anticipated weight in 5 weeks time, which will be what you asked for. Now add in your exercise and click to finish again and HEY it suddenly will give you an anticipated weight loss of much more than you asked for.
In other words MFP has already created your deficit to lose the weight you asked for within the initial calorie goal. It doe not take into account exercise and the amount of fuel your body needs to perform that exercise until you log that you do it. This is why it adjusts your calorie goal for the day. Remember that the word GOAL is something we always aim for, not something we avoid or intentionally try to miss.
If you are using MFP, method then you should follow that method and eat the amended calorie GOAL or as near as you can.
Yeah all this! If following MFP calorie guide then YES you should eat them back (maybe leave a few for any "over estimating" that MFP can do). It's just how this site works as it has already created the deficit needed for you to lose the amount of lbs per week you selected.
Other diet plans work differently so don't look to them for guidance when using MFP.0 -
Eat when you're hungry. Exercise regularly. It's different for everyone.
I personally don't make any effort to eat my calories back. I eat until I'm satisfied, and then go about with whatever i planned for the day.0 -
Everywhere I turn on these boards I am finding conflicting posts and arguments as to whether you are supposed to eat back your exercise calories or not. I am so confused? Does anyone have any sources from outside the message boards will solid information on this?
I am worried by eating them back I am defeating the point but then also worried by not eating them back I am creating too large of a deficit!
Read this...
http://www.myfitnesspal.com/topics/show/10589-for-those-confused-or-questioning-eating-your-exercise-calo0 -
To be honest while I was losing I very rarely ate back my calories. I ate when I was hungry and it worked for me. It is a personal choice, just do what you feel most comfortable with.0
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OK - forget about the message boards and forget about everything that people say.
NOW
Think about the app/website you are using - MFP
You input all your data into the system and it comes up with a calorie goal for you to eat to achieve the weight loss you asked for.
When you exercise you also log this and MFP then re-adjusts your calorie goal for the day for you to eat to achieve the weight loss you asked for.
Why do you think that the MFP system does this - just to confuse us? for the fun of it?
Try this out all for yourself instead. When your day is finished and you click on the bottom to complete, if you have eaten near your calorie goal it will give you an anticipated weight in 5 weeks time, which will be what you asked for. Now add in your exercise and click to finish again and HEY it suddenly will give you an anticipated weight loss of much more than you asked for.
In other words MFP has already created your deficit to lose the weight you asked for within the initial calorie goal. It doe not take into account exercise and the amount of fuel your body needs to perform that exercise until you log that you do it. This is why it adjusts your calorie goal for the day. Remember that the word GOAL is something we always aim for, not something we avoid or intentionally try to miss.
If you are using MFP, method then you should follow that method and eat the amended calorie GOAL or as near as you can.
Exactly. If using MFP follow the program and eat your calories. If using an alternative, like the TDEE - 20% method, then don't eat them back. I've had great success and a couple easy years of maintenance so far using the MFP method.
:drinker:0 -
I'm confused about the whole thing too. After i sync my Fitbit and I have calories I can eat I don't eat them because I'm not hungry. I guess if you're hungry after exercise but don't eat them for the sake of it.0
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Thank you! This makes sense to me now.... kind of! Haha, I am also confused with people telling me 1200 calories is too low but if I am eating more like 1500-1600 and then exercising so burning 400-500 calories per day it seems like I am on the right track!0 -
Thank you! This makes sense to me now.... kind of! Haha, I am also confused with people telling me 1200 calories is too low but if I am eating more like 1500-1600 and then exercising so burning 400-500 calories per day it seems like I am on the right track!
Yes this is good just make sure you don't exercise so much you go below your BMR.0 -
My net goal is 1200 but I rarely eat that little and exercise. One week I created a bigger deficit because I'd had norovirus and didn't want to eat caused me all kinds of problems the following week because when I started exercising again my body and muscles were all underfuelled.
What I love about MFP is I put in my food, put in my exercise and then when I log in it gives me a big target number at the top of calories left.
I am losing ~2lb per week at the moment. However, I am using a HRM for my calories burned because MFP is not accurate for me (sometimes its estimates are over, sometimes under, depending on the exercise I'm doing)0 -
Thank you! This makes sense to me now.... kind of! Haha, I am also confused with people telling me 1200 calories is too low but if I am eating more like 1500-1600 and then exercising so burning 400-500 calories per day it seems like I am on the right track!
No problem.
Part of the confusion is because of the different way calorie calculators are set up. Most calorie calculators include planned exercise in their calculation and give you a fixed number to aim for very day (so you would not eat back exercise calories.
MFP is different as it does not include it so you would eat them back.
In reality it roughly comes to the same thing.
Re: the difference between 1,200 calories created purely through reducing food intake so eating more but then exercising it off I could give you a long, and rather boring, reply about long term energy and nutrient availability.
I wouldn't worry about it. Pick a reasonable method. Stick with it. Assess after 4 weeks. Adjust as necessary. The process is a lot simpler than people make it out to be...0 -
I eat back some of my exercise calories if not then you are starving your body and it tries to hold on to any fat stores it has and once you've depleted that it goes for muscle.0
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I usually eat mine back,might leave 100 cals left tho 0
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because it is a personal decision. what works for others may not work for you. there are several paths to get to the end result here...the end result being weight loss. which path you choose is up to you. hopefully you choose a path that is sensible, that you will stick to until the end and that will allow you to maintain your weight loss.0
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Read the information you agreed to when you signed up for MFP.0
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OK - forget about the message boards and forget about everything that people say.
NOW
Think about the app/website you are using - MFP
You input all your data into the system and it comes up with a calorie goal for you to eat to achieve the weight loss you asked for.
When you exercise you also log this and MFP then re-adjusts your calorie goal for the day for you to eat to achieve the weight loss you asked for.
Why do you think that the MFP system does this - just to confuse us? for the fun of it?
Try this out all for yourself instead. When your day is finished and you click on the bottom to complete, if you have eaten near your calorie goal it will give you an anticipated weight in 5 weeks time, which will be what you asked for. Now add in your exercise and click to finish again and HEY it suddenly will give you an anticipated weight loss of much more than you asked for.
In other words MFP has already created your deficit to lose the weight you asked for within the initial calorie goal. It doe not take into account exercise and the amount of fuel your body needs to perform that exercise until you log that you do it. This is why it adjusts your calorie goal for the day. Remember that the word GOAL is something we always aim for, not something we avoid or intentionally try to miss.
If you are using MFP, method then you should follow that method and eat the amended calorie GOAL or as near as you can.
This.0 -
Hi I have only been followin MFP for 2 weeks I have gone from 135 to 131 (4 pound loss) in 2 weeks and I have eaten most of my exercise calories back, so at the moment this is working for me. Hope this helps.0
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Eat half, problem solved, lol. :flowerforyou:
I agree! remove margin for errors on exercise cals or food intake0 -
I think I've noticed a flaw in the whole 'you should eat back your calories' argument.
Your daily 'break even point' which for me is about 2200 - BMRx1.2 for me takes account of a normal, lightly active, non exercise day.
To lose 2bs per week - MFP says I should be eating 1200 per day.
Yesterday I spent 2 hrs exercising and burnt off 900 calories according to MFP (seemed a bit optimistic but I'll go with it)
So bingo according to MFP I should eat 2100 calories yesterday.
BUT - what about deducting the two hours of normal break even calorie burning?? Ie 2200/24*2 = 183 calories... so realistically it should be 1917?
Am I right? I realise it's not a huge difference in the scheme of things but is it a valid premise...?0 -
I think I've noticed a flaw in the whole 'you should eat back your calories' argument.
Your daily 'break even point' which for me is about 2200 - BMRx1.2 for me takes account of a normal, lightly active, non exercise day.
To lose 2bs per week - MFP says I should be eating 1200 per day.
Yesterday I spent 2 hrs exercising and burnt off 900 calories according to MFP (seemed a bit optimistic but I'll go with it)
So bingo according to MFP I should eat 2100 calories yesterday.
BUT - what about deducting the two hours of normal break even calorie burning?? Ie 2200/24*2 = 183 calories... so realistically it should be 1917?
Am I right? I realise it's not a huge difference in the scheme of things but is it a valid premise...?
The difference adds up. This is why I use a HRM and deduct my RMR from burns before eating calories back, MFP also way over estimated calorie burns for me.0 -
The MFP system is set up for you to eat your exercise calories back. If you look at the information you give for activity level when you set up the account, it doesn't include exercise, only activity at work, etc. You have to add in the exercise day by day.
I think people worry because it's difficult to get an accurate estimate for your calorie burn from exercise. I think it's true that it's easy to overestimate, but you would have to overestimate by quite a lot to cancel out the deficit MFP has set for you. For instance, if you're set to lose 2lb a week, MFP has given you a deficit of 1000 calories a day. If you over estimate your hour at the gym as 300 calories when it was actually 200 calories (and eat the calories back) then you'll still have a deficit of 900 calories that day and should still be losing weight.
Personally, I find it easier to do TDEE - 20%. (Roughly, you work out how many calories you burn in an average day including exercise calories. Then you substract 20% from that, and ignore exercise).
Gypsum74, I'd assumed that MFP substracts an amount from the exercise calories to cover what you would have burned over that period of time at your normal activity level. But I have no idea if that's actually the case!0 -
OK - forget about the message boards and forget about everything that people say.
NOW
Think about the app/website you are using - MFP
You input all your data into the system and it comes up with a calorie goal for you to eat to achieve the weight loss you asked for.
When you exercise you also log this and MFP then re-adjusts your calorie goal for the day for you to eat to achieve the weight loss you asked for.
Why do you think that the MFP system does this - just to confuse us? for the fun of it?
Try this out all for yourself instead. When your day is finished and you click on the bottom to complete, if you have eaten near your calorie goal it will give you an anticipated weight in 5 weeks time, which will be what you asked for. Now add in your exercise and click to finish again and HEY it suddenly will give you an anticipated weight loss of much more than you asked for.
In other words MFP has already created your deficit to lose the weight you asked for within the initial calorie goal. It doe not take into account exercise and the amount of fuel your body needs to perform that exercise until you log that you do it. This is why it adjusts your calorie goal for the day. Remember that the word GOAL is something we always aim for, not something we avoid or intentionally try to miss.
If you are using MFP, method then you should follow that method and eat the amended calorie GOAL or as near as you can.
This^^^ if you are following MFP then you should eat your exercise cals back.0 -
I joined MFP because I was on a plateau for months. I joined at the end of December and since then lost 10 pounds which I am thrilled about. I'm 3 pounds away from my goal of 125 and now its going really slow but that's ok for me as I'm not in a rush. I workout 6 days a week and burn between 500-700 calories during my workout. I eat back about 2/3 of my exercise calories but if I'm extra hungry, I'll eat back all of them. About 1-2 times a week I may go over.
Losing slow and eating well is working for me.0
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