Eating back exercise calories?

psimpson101
psimpson101 Posts: 10
in Health and Weight Loss
Hi! I'm pretty new, and I was wondering do I eat back my exercise calories, or stick to 1200 calories a day? Or is it really just to give you a little wiggle-room?

Replies

  • psimpson101
    psimpson101 Posts: 10
    Anyone?
  • skadoosh33
    skadoosh33 Posts: 353 Member
    Eat the calories so that the net is 1200 or whatever your daily goal is.
  • unFATuated
    unFATuated Posts: 204 Member
    Hey there. It really depends on how you feel after exercise, however if you are only on 1200 per day, I would. Like you say, it gives you wiggle room.

    Can I ask what your start weight is and how much weight you want to lose?
  • itsjustdawn
    itsjustdawn Posts: 1,073 Member
    Why are you only eating 1200?
  • psimpson101
    psimpson101 Posts: 10
    At the moment, I'm 185 and 5'8 1/2" (I was 228 back in January), and I'm hoping to go down to 140. Ideally I would like to lose 2 pounds a week.
  • psimpson101
    psimpson101 Posts: 10
    Because ideally I would like to lose 2 lbs a week, and over the summer I had developed anorexic tendencies, so I find it hard to eat even 1200, but I know now that I NEED to.
  • jynxxxed
    jynxxxed Posts: 1,010 Member
    Definitely eat back your exercise calories. Since you're already eating at 1,200 (extremely low) you don't want your exercise to put you at an even scarier deficit. Enjoy the extra food! :drinker:
  • itsjustdawn
    itsjustdawn Posts: 1,073 Member
    1200 is low... you actually will end up doing more harm than good by not eating enough. I'm sure with the Anorexia you've done some damage to your body and metabolism (not meant as an insult), so you really should try to do right by your body. It is the only one you've got. 1200 is not enough if you're exercising, and it's really not enough even if you're not exercising. Are you familiar with your BMR?
  • Markguns
    Markguns Posts: 554 Member
    Eat back at least 75% ( to cover cal burn over estimates) and read this
    http://www.myfitnesspal.com/topics/show/10589-for-those-confused-or-questioning-eating-your-exercise-calo

    then this

    http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-sexypants
  • xapril77x
    xapril77x Posts: 248 Member
    1200 is low... you actually will end up doing more harm than good by not eating enough. I'm sure with the Anorexia you've done some damage to your body and metabolism (not meant as an insult), so you really should try to do right by your body. It is the only one you've got. 1200 is not enough if you're exercising, and it's really not enough even if you're not exercising. Are you familiar with your BMR?

    I used to be considered anorexic & I did horrible damage 2 my body (including my heart) & almost died... My metabolism is STILL all jacked up so hope u take this advice... It took years & my heart almost giving up on me 4 me 2 realize all the damage I did... I always thought it was fine & that it wouldn't hurt me 2 not eat & since I couldn't see or feel the damage then I thought I was super woman or something... It's NOT worth it!!! I promise!!!
  • angiemotto
    angiemotto Posts: 31 Member
    Thanks! I had the same exact question.
  • theycallyoumister
    theycallyoumister Posts: 222 Member
    Of course you can eat into your exercise calories. Why not? I do :smile:
  • psimpson101
    psimpson101 Posts: 10
    1200 is low... you actually will end up doing more harm than good by not eating enough. I'm sure with the Anorexia you've done some damage to your body and metabolism (not meant as an insult), so you really should try to do right by your body. It is the only one you've got. 1200 is not enough if you're exercising, and it's really not enough even if you're not exercising. Are you familiar with your BMR?

    Yep, around 1700, and yes I know that if I hadn't had those tendencies it would be higher.
  • candylilacs
    candylilacs Posts: 614 Member
    I would try for 1200 net for now, although you might be able to do 1500. Personally, I try it for a few weeks and change it up because I think your body loses weight more efficiently that way -- at least for me. I hit a plateau so I added calories and now I'm taking some away. I'll let you know after my weigh-in!
  • SailorKnightWing
    SailorKnightWing Posts: 875 Member
    The Goal number (1200 for you) is what you should have eaten by the end of the day to lose the 2lbs a week you put in when you set your goals. That number is calculated to take into account your daily activity (except any intentional additional exercise you do), height, weight, age and sex. If you exercise and burn calories, the number rises.
  • itsjustdawn
    itsjustdawn Posts: 1,073 Member
    1200 is low... you actually will end up doing more harm than good by not eating enough. I'm sure with the Anorexia you've done some damage to your body and metabolism (not meant as an insult), so you really should try to do right by your body. It is the only one you've got. 1200 is not enough if you're exercising, and it's really not enough even if you're not exercising. Are you familiar with your BMR?

    Yep, around 1700, and yes I know that if I hadn't had those tendencies it would be higher.

    I would really try hard to reach 1700. I am sure it's a struggle for you, but if it's a lack of hunger thing, eat full-fat products to add calories and fat. It will really help your body...
  • SLLRunner
    SLLRunner Posts: 12,942 Member
    It's a rare day when I eat back all my calories. I usually have between 100 and 200 left at the end of the day. I exercise every single day (run 2-3 time a week, strength training 3 times a week, walk the rest of the time), so my total calories are generally 1450 on up. If I ate back all my calories I feel like I would be stuffing myself. I've lost 18 pounds so far (very slow, though, which is fine with me).

    If you don't exercise at all, I think you'd need to stick to the 1,200 calories a day to lose weight, but I do not recommend this. If you want to maintain, your calorie intake will be higher, which I believe is your basal metabolic rate (BMR). To figure out your BMR, the tool can be found here: http://www.myfitnesspal.com/tools/bmr-calculator.

    When I started this weight loss journey with a trainer years ago, he told me that you have to eat enough to lose weight. Otherwise, you go into starvation mode. Please just make sure you are eating enough and exercising.
  • bob_day
    bob_day Posts: 87
    Because ideally I would like to lose 2 lbs a week, and over the summer I had developed anorexic tendencies, so I find it hard to eat even 1200, but I know now that I NEED to.

    I lost weight slowly over about 10 years, and during that time my
    weight losing diet became my natural diet. I think I also developed
    some anorexic tendencies. I drew the "battle line" at 125 pounds,
    and when I go below that, I make it a point to eat a little more.
  • llavotsdavid
    llavotsdavid Posts: 2 Member
    Eat back at least 75% ( to cover cal burn over estimates) and read this
    http://www.myfitnesspal.com/topics/show/10589-for-those-confused-or-questioning-eating-your-exercise-calo

    then this

    http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-sexypants
  • xcmtnracer
    xcmtnracer Posts: 426 Member
    I try to eat it all back but there is not enough time in the day. I probably should eat more because my energy level is pretty low all day; that or burn less. I'm usually at a net of 700-1000 calories below daily even with a goal of 2220 a day. Non-exercise days I meet the daily goal, heavy cardio days I'm sometimes 2000 under.

    So yes, I eat it all back as much as possible.
  • lorelei68
    lorelei68 Posts: 30 Member
    I don't believe that a baseline of 1200 calories a day is too low. My doctor (who recommended MFP to me) suggested that I cut my calories to 1200 and continue the workout program I was on. I had been at a stalemate for almost a year and was slightly heavier and shorter that what you have said you are right now.

    I am finally losing the weight that I need to. Some days I eat my 1200 plus the exercise calories but most often I am just under. My diary is open if you wish to see what I mean. I have lost 21 pounds in the last 5 months. So that is roughly a pound a week.

    Hang in there and good luck! :flowerforyou:
  • bajoyba
    bajoyba Posts: 1,153 Member
    MFP is designed so that you eat your exercise calories back. If you're not confident in the calories you've burned during exercise, eat back 50-75% of them. But don't be afraid to meet your calorie goal! Food is fuel. Give your body what it needs. :smile:

    I switched to the TDEE method this month, but before that, I ALWAYS ate back my exercise calories. Which means I typically ate 1600-1800 calories a day, and it worked out just fine. For reference, I'm 5'6", and I started in January at 235 pounds.
  • katiemariechapman
    katiemariechapman Posts: 1
    It is important that you eat back your calories!
    Think of your body/metabolism as a fire. Fires need two things to survive: air and fuel. In this analogy, exercise is air and food is fuel. Too much air and not enough fuel and you put the fire out. Too much fuel and no enough air and the fire languishes. But, it you feed the fire and stoke it with air you get a hotter, brighter, stronger fire! So, if you over exercise and do not eat enough (1200 calories on a work out day is not enough!) you start to extinguish your metabolic fire--which is why you have to eat back your calories. MFP overestimates calories burned so, I tend to air on the conservative side and eat back half of my calories (because it is still about calories in - calories out).
    Also, as with real fires, accelerants are never safe and rarely achieve what you want in the end!

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