the added calories from exercise (EXPLAIN PLEASE)

Ms90seka
Ms90seka Posts: 28 Member
in Food and Nutrition
Hello

recently i got the polar ft7 so i could know an estimate of how many calories i burn during working out.
when i add those calories ,fitnesspal allow me to eat more.
however i restrict myself to the original calories range which is 1200 kcal.
because when is the out is higher than in ,you will loose more ...
on the other hand i stopped losing weight :D
i burn minimal 4000 kcal /week

am posting this because am not loosing weight anymore ,so should i keep what am doing and i will see result or is this wrong ?
**sorry for my bad english ,not a native speaker.

Replies

  • I_mustacheU4pancakes
    I_mustacheU4pancakes Posts: 41
    You're burning more than 500 calories per day through exercise and only eating 1200?
    Bad idea. The website already has a deficit built in. You're supposed to eat the exercise calories back
    To fuel your body,and you still hit your weight loss goals.
    Burning half your calories per day through exercise is a recipe for disaster.
    Follow mfp and do what it says, weigh your food,and eat.
    Search "in place of a road map" and read it.
  • Ms90seka
    Ms90seka Posts: 28 Member
    Thank you for the advice and for THE LINK !!
    I have calculated my BMR and it turns to be 1509kcal
    should I eat always 1509 kcal ? plus the calories burned from working out?
    if YES
    then how the hell my body will brun fat ???
    am really confused now >.<
  • rileysowner
    rileysowner Posts: 8,321 Member
    Two numbers are important to understand

    BMR--Basal Metabolic Rate. What your body burns to simply keep itself alive. If you do nothing at all, not moving in any way, you will burn your BMR simply to keep your heart beating, lungs breathing and brain functioning. That is why eating below your BMR is generally considered a bad idea.

    TDEE--Total Daily Energy Expenditure. This is the total number of calories you burn in a day. Even for a complete couch potato that will be 1.2 times their BMR, and most people are more active then that even if they don't realize it. With all your exercise your TDEE is likely quite high.You can come up with an estimated average number here http://www.fitnessfrog.com/calculators/tdee-calculator.html

    If you eat below you TDEE including intended exercise, yet eat above your BMR you will lose weight since you are burning more calories than you are taking in.

    Frankly the way MFP calculates calorie goals is less than ideal since people don't realize it does not include your intended exercise calories which leads to massive calorie deficits, loss of muscle rather than fat, and adaptation to such low calories that result in hormone changes that make it very difficult to keep the weight you lose off when you reach your goal.
  • LassoOfTruth
    LassoOfTruth Posts: 735 Member
    Thank you for the advice and for THE LINK !!
    I have calculated my BMR and it turns to be 1509kcal
    should I eat always 1509 kcal ? plus the calories burned from working out?
    if YES
    then how the hell my body will brun fat ???
    am really confused now >.<

    Don't ever eat below your BMR of 1509. Some people say you have to NET 1509, some say its before adding the exercise calories. Either way, just don't eat below 1509.
  • PinkNinjaLaura
    PinkNinjaLaura Posts: 3,202 Member
    Two numbers are important to understand

    BMR--Basal Metabolic Rate. What your body burns to simply keep itself alive. If you do nothing at all, not moving in any way, you will burn your BMR simply to keep your heart beating, lungs breathing and brain functioning. That is why eating below your BMR is generally considered a bad idea.

    TDEE--Total Daily Energy Expenditure. This is the total number of calories you burn in a day. Even for a complete couch potato that will be 1.2 times their BMR, and most people are more active then that even if they don't realize it. With all your exercise your TDEE is likely quite high.You can come up with an estimated average number here http://www.fitnessfrog.com/calculators/tdee-calculator.html

    If you eat below you TDEE including intended exercise, yet eat above your BMR you will lose weight since you are burning more calories than you are taking in.

    Frankly the way MFP calculates calorie goals is less than ideal since people don't realize it does not include your intended exercise calories which leads to massive calorie deficits, loss of muscle rather than fat, and adaptation to such low calories that result in hormone changes that make it very difficult to keep the weight you lose off when you reach your goal.

    Of all the explanations of BMR & TDEE that I've read on here, this is the one that actually makes sense to me. Thanks. :smile:
  • mlrodgers381
    mlrodgers381 Posts: 71 Member
    Bump
  • Ms90seka
    Ms90seka Posts: 28 Member
    If you eat below you TDEE including intended exercise, yet eat above your BMR you will lose weight since you are burning more calories than you are taking in.

    Thank you *___*

    let me sum it up: for now I should eat 1509 kcal , and the calories i burn from working out is my way to lose weight .
    sooo it means i don;'t have to eat back the calories i burned from exercising ?right?
    this is really important for me because i prepare my meals a night before ( i weight everything i eat and calculate how much calories in it ).

    AGAIN BIG THANK YOU!
  • rileysowner
    rileysowner Posts: 8,321 Member
    I don't know how much you have to lose, but eating at your BMR would likely be too big a deficit.

    If you are wanting to use your exercise to create the deficit, you need to figure out your TDEE based on your normal daily activity. Having no idea of what you do in an average day, I cannot say what that would be. When you know you TDEE not including exercise, set that as your goal for every day, or perhaps say 200-250 calories below it, and eat that regardless of your exercise.

    I hope that answers your question.

    Oh, if you eat at your BMR, then add exercise it would be in effect eating less than your BMR by the amount of calories you exercise off. The problem with that, as I stated earlier, is your BMR is the number of calories your body needs to simply stay alive, not including any activity such a getting out of bed, showering, preparing meals, cleaning, doing your job, etc. That is why you need to instead work from you TDEE or you could in essence be living on 900 calories a day if you exercise a lot and eat only your BMR. That would not be enough.
  • Cindyinpg
    Cindyinpg Posts: 3,902 Member
    You've gotten some excellent explanations so far, here is another: http://www.myfitnesspal.com/topics/show/818082-exercise-calories-again-wtf?hl=Exercise+calories+again+wtf
  • Ms90seka
    Ms90seka Posts: 28 Member
    Thank you all ! that was helpful !

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