TDEE question

juliaziegler50
juliaziegler50 Posts: 4 Member
edited January 30 in Health and Weight Loss
So if I set MFP net calorie goal to my TDEE - 20%, should i eat back exercise calories? I used the fat2fit calculators and used light active as my modifier. If i hit my calorie goal but then exercise and burn 400 to 500 calories do i need to eat that back?

Replies

  • supremelady
    supremelady Posts: 211 Member
    No it's already built in.
  • sweebum
    sweebum Posts: 1,060 Member
    It's built in if you did your activity calculation correctly.
  • kill3rtofu
    kill3rtofu Posts: 169 Member
    If your TDEE is set to one workout a day, I'd eat back anything burned over an hour of activity.
  • ladynocturne
    ladynocturne Posts: 865 Member
    If set to Sedentary, yes, eat them.

    If set to anything other than sedentary, no.
  • Mokey41
    Mokey41 Posts: 5,769 Member
    Your TDEE includes your exercise if you did it right, you don't get to eat them again.
  • juliaziegler50
    juliaziegler50 Posts: 4 Member
    Well I'm just starting out, but I work out daily doing circuit training and some cardio for a total of 40-60 minutes. I chose the light active setting because I am not sure and don't want to gain. Thanks for the help. I have been ravenous so I thought I must not be eating enough.
  • chell53
    chell53 Posts: 352 Member
    k I feel stupid, but can someone tell me what TDEE stands for?
  • grimendale
    grimendale Posts: 2,153 Member
    MFP uses NEAT (Non exercise activity thermogenesis) calculator, but a lot of people use TDEE (total daily energy expenditure). TDEE set to lightly active includes basic daily activities such as chores, walking a lot, cleaning, etc. If your cardio is walking, I would say your calories are covered. If you are doing a higher impact cardio (running, circuit training, etc.) with an elevated heart rate, then your MFP setting is not covering your cardio. You would log those workouts and eat extra to account for them. If you haven't been, that's why you are hungry. I have my setting at lightly active as well, so I don't count walking my dog or cleaning the house, but I definitely log my daily Insanity workout and I eat extra to account for the extra calories I have burned that day.
  • juliaziegler50
    juliaziegler50 Posts: 4 Member
    Now i am confused. Some are saying dont eat back, but others say if it is an intense workout then i should eat back. I am super hungry and confused.
  • Mokey41
    Mokey41 Posts: 5,769 Member
    If you use MFP's settings it asks for your activity level based on your job. Sedentary = desk job, lightly active = waitress, etc. If you use the MFP settings they expect you to eat your exercise but I'd add that you have to be really careful that you know accurately what you burn to do that.

    If you use TDEE minus something to set your calorie budget then the level you chose from the TDEE scale should reflect your average day including your exercise so no you don't eat them back.

    If you've been excessively hungry maybe -20% is too much for you to do. Go down to -10%. That said if you've just started you will probably have a week or so of getting used to eating less than you used to. It also helps to make sure that you are making wise choices with your foods. Proteins and fats are more satiating than processed carbs. Some lean meat or cheese will stay with you a lot longer than a donut or piece of white bread.
  • 3dogsrunning
    3dogsrunning Posts: 27,165 Member
    Now i am confused. Some are saying dont eat back, but others say if it is an intense workout then i should eat back. I am super hungry and confused.

    If you used TDEE method you do NOT eat them back. TDEE includes exercise.
    If you are working out daily for an hour I would at least move up to the next activity level.
  • 3dogsrunning
    3dogsrunning Posts: 27,165 Member
    k I feel stupid, but can someone tell me what TDEE stands for?

    Total Daily Energy Expenditure. It is the total amount of calories you body needs per day, it includes you BMR (basal metabolic rate, the amount of calories your body need to function without doing anything at all), your daily activity like your job, food prep, moving around AND exercise. This number is what you would neither lose or gain if you ate that amount everyday.

    MFP does not figure TDEE so if you are following MFP this does not apply to you.
    If someone uses a TDEE calculator, sets it to sedentary and exercises that is not TDEE. This causes a lot of confusion here.
This discussion has been closed.

Categories