How many calories to eat back?
nicoleisback
Posts: 184
I was just wondering how many of my exercise calories I should eat back. Most of my exercise at the moment is walking. I use two different independent GPS tracking programs on my phone to estimate my calorie burn, and always take the lowest of the 2 and I will be starting at the gym for weights this week. My question is, how much of my exercise calories should I be eating back?
To give you a bit of background, I am 26, 5'3 and currently weigh 96.7kg (about 213lbs). I have lost just over 8kg (17.5lbs) in the last 2 months just from walking and eating at a deficit. I have a desk job and a sedentary lifestyle when I don't put n the effort to exercise. My daily calorie goal is 1300, and I stick to this almost all the time.
I usually don't eat any of my exercise calories or if I do, it is usually within 100 calories of my normal goal anyway. I walk an average of 6-10k a day purely for exercise.
I would appreciate any advice
To give you a bit of background, I am 26, 5'3 and currently weigh 96.7kg (about 213lbs). I have lost just over 8kg (17.5lbs) in the last 2 months just from walking and eating at a deficit. I have a desk job and a sedentary lifestyle when I don't put n the effort to exercise. My daily calorie goal is 1300, and I stick to this almost all the time.
I usually don't eat any of my exercise calories or if I do, it is usually within 100 calories of my normal goal anyway. I walk an average of 6-10k a day purely for exercise.
I would appreciate any advice
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Replies
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Assuming accurate calorie burn calculation, all of them. That's how this site works.0
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try to eat them all back but if you don't feel hungry then its not the biggest deal. I eat all the time and still lose weight. I just eat if I feel hungry and if I still have calories left at the end of the day and I am not hungry, I don't stress about it cuz its not that much only like 150-200 ish. MFP is designed to make sure you eat enough all day therefore they recommend you eat them all.0
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Go with what your body tells you.
If you are hungry, eat.
If not, don't.0 -
Assuming accurate calorie burn calculation, all of them. That's how this site works.
I should have explained eating even 3/4 of them back always has me putting on weight...and yes, I make sure I weigh my food0 -
try to eat them all back but if you don't feel hungry then its not the biggest deal. I eat all the time and still lose weight. I just eat if I feel hungry and if I still have calories left at the end of the day and I am not hungry, I don't stress about it cuz its not that much only like 150-200 ish. MFP is designed to make sure you eat enough all day therefore they recommend you eat them all.
Because of my weight and the speed I walk, my estimated calories burned is usually more like 8000 -
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Assuming accurate calorie burn calculation, all of them. That's how this site works.
I should have explained eating even 3/4 of them back always has me putting on weight...and yes, I make sure I weigh my food
Hence my caveat. You're either overestimating your calorie burn or you're underestimating your food intake (or both). Or your metabolism is suppressed due to a medical issue (highly unlikely). If you're following a sustainable diet (for you) and you're losing a moderate amount of weight consistently then you're right where you want to be. Results always trump calculations.0 -
Assuming accurate calorie burn calculation, all of them. That's how this site works.
I should have explained eating even 3/4 of them back always has me putting on weight...and yes, I make sure I weigh my food
Hence my caveat. You're either overestimating your calorie burn or you're underestimating your food intake (or both). Or your metabolism is suppressed due to a medical issue (highly unlikely). If you're following a sustainable diet (for you) and you're losing a moderate amount of weight consistently then you're right where you want to be. Results always trump calculations.
So how do I attempt to accurately calculate my calories in and out? Obviously weighing my food (which I do) is required, but how do I determine correct exercise calculations? I figured two independent programs would work, but I guess not. I have a HRM which I will use when I go to the gym, but it doesn't accurately measure for low intensity stuff like walking. Any resources?
EDIT: I didn't mean to sound as harsh as that came across. I am just wondering if anyone else in this situation knows any resources to accurately track this0 -
Assuming accurate calorie burn calculation, all of them. That's how this site works.
I should have explained eating even 3/4 of them back always has me putting on weight...and yes, I make sure I weigh my food
Hence my caveat. You're either overestimating your calorie burn or you're underestimating your food intake (or both). Or your metabolism is suppressed due to a medical issue (highly unlikely). If you're following a sustainable diet (for you) and you're losing a moderate amount of weight consistently then you're right where you want to be. Results always trump calculations.
So how do I attempt to accurately calculate my calories in and out? Obviously weighing my food (which I do) is required, but how do I determine correct exercise calculations? I figured two independent programs would work, but I guess not. I have a HRM which I will use when I go to the gym, but it doesn't accurately measure for low intensity stuff like walking. Any resources?
Personally I find my HRM works just fine for walking according to my results. I burn a little less than 100 calories a mile as a 6'3" male (walking quickly, 4mph). I don't know how much 6-10k is but I'm guessing 3-6 miles? At best you're burning probably 300-600 calories, probably less. That's just MY estimate though, there are too many factors to consider to really get a solid calorie burn number.
Anyway, if you could figure out a way to 100% accurately measure calorie burn you would be a millionaire. Everything is an estimate, use those estimates as a guideline and then monitor actual results. Adjust from there. That's the only way to do it.
I'm speaking from the last 2.5 years of trying to find a way to accurate track calories burned. I wish it were possible but it's all a crap shoot. I just use my HRM for cardio and use MFP's calculation for strength training and it comes out close enough, I lose the amount of weight I expect to lose as long as I stick to my goals. Your results may vary, especially as a newbie.0 -
Assuming accurate calorie burn calculation, all of them. That's how this site works.
I should have explained eating even 3/4 of them back always has me putting on weight...and yes, I make sure I weigh my food
Hence my caveat. You're either overestimating your calorie burn or you're underestimating your food intake (or both). Or your metabolism is suppressed due to a medical issue (highly unlikely). If you're following a sustainable diet (for you) and you're losing a moderate amount of weight consistently then you're right where you want to be. Results always trump calculations.
So how do I attempt to accurately calculate my calories in and out? Obviously weighing my food (which I do) is required, but how do I determine correct exercise calculations? I figured two independent programs would work, but I guess not. I have a HRM which I will use when I go to the gym, but it doesn't accurately measure for low intensity stuff like walking. Any resources?
Personally I find my HRM works just fine for walking according to my results. I burn a little less than 100 calories a mile as a 6'3" male (walking quickly, 4mph). I don't know how much 6-10k is but I'm guessing 3-6 miles? At best you're burning probably 300-600 calories, probably less. That's just MY estimate though, there are too many factors to consider to really get a solid calorie burn number.
Anyway, if you could figure out a way to 100% accurately measure calorie burn you would be a millionaire. Everything is an estimate, use those estimates as a guideline and then monitor actual results. Adjust from there. That's the only way to do it.
I'm speaking from the last 2.5 years of trying to find a way to accurate track calories burned. I wish it were possible but it's all a crap shoot. I just use my HRM for cardio and use MFP's calculation for strength training and it comes out close enough, I lose the amount of weight I expect to lose as long as I stick to my goals. Your results may vary, especially as a newbie.
I find when I use the HRM for walking (which is generally in the cold) it estimates I burn about 20 calories walking 4km (about 2.4miles) which is not right at all.
Today I have walked 8.02km (about 4.9 miles) and both of the programs on my phone have me burning over 600 calories. I know if I ate even 400 of these back, I would be up in weight tomorrow. The most I could get away with would be maybe eating back 200 of these, but that would leave me at about the same weight as today. Does this mean I am only burning 200 calories, or is something else happening? I get that more exercise = more water retention for muscle repair etc, but if the level of exercise is similar every day, I don't understand how this would affect the end result.
I guess I don't expect you to have the answers, I just want to try to understand what is happening0 -
Eat back enough calories to where you are relatively losing at a rate you chose as your weekly weight loss goal. This, however, relies on how realistic your weight loss goal is. Your trend should mirror the rate of fat loss which is realistic for your body weight and fat mass.0
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Personally I wouldn't even worry avbout this.
If you do stuff and you lose weight (and you want to lose weight) then what you are doing is right, so long as the weight loss is not too dramatic.
Me, I NEVER weigh my food, I have just learnt that healthy eating is vital, and I've lost weight, and maintained that loss. I'm eating regularly. I dont weight anything but am always concious of the healthy eating plaste when i cook my food, so that helps with the portion control.
Any exercise i do is just a bonus. I'm not like others on here I dont think cos i just use this site to track my weight loss. I never keep a food or activity diary, so my advice can be totally ignored since my approach is totally different to yours 0 -
My HRM only starts calculating Calorie burn when my heart rate reaches 100. It does not calculate if my HR is under 100. This could be why you are getting a false reading.
Also make sure that you wet the strap where it crosses the front of your chest to make sure there is proper contact.
Have you set your stats, age, weight, etc. on the HRM, as this has an impact too.
Just a tip. When I am doing weight training in the gym, I try and keep my HR above 100, so I always start off with a bit of Cardio to get my HR up. I keep an eye on it whilst training and if I see it is dropping too low (usually after about 20minutes, depending on what I am doing), I get onto one of the Cardio machines for 5-10 minutes to get it back up again, and then carry on with my weight training routine.
I'm 44, 5'4.5" (165cm) and currently weigh 152.8 Lbs (69.3 Kgs)
If I run at approximately 8.5km/hour for 40 minutes, my burn is usually around 400 Cals. If I swim for a mile (1600m) alternating between breast stroke and freestyle, breaking for about 30 seconds after every 250m, which takes around 55minutes for me, my burn is about 480 Cal according to my HRM.0 -
I'd have to agree with DopeItUp, you have to take what MFP says as guidelines then adjust for what your body actually does. Unfortunately there are too many variables to accurately say x calories in - y calories out = z pounds lost. If you are finding that eating back 800 calories is causing you to gain, eat less. You really have to make your own observations as to what your body is doing and adjust accordingly.
I am in the same boat, if I ate the MFP recommended daily intake as well as my exercise calories I would actually be gaining weight. But instead I whittled it down to where I know how many calories I can actually eat and am losing a reasonable amount of weight.0 -
I find when I use the HRM for walking (which is generally in the cold) it estimates I burn about 20 calories walking 4km (about 2.4miles) which is not right at all.
Today I have walked 8.02km (about 4.9 miles) and both of the programs on my phone have me burning over 600 calories. I know if I ate even 400 of these back, I would be up in weight tomorrow. The most I could get away with would be maybe eating back 200 of these, but that would leave me at about the same weight as today. Does this mean I am only burning 200 calories, or is something else happening? I get that more exercise = more water retention for muscle repair etc, but if the level of exercise is similar every day, I don't understand how this would affect the end result.
Why not just set your activity level to lightly active and then don't count your walking? Those numbers seem way off.0 -
I'd have to agree with DopeItUp, you have to take what MFP says as guidelines then adjust for what your body actually does. Unfortunately there are too many variables to accurately say x calories in - y calories out = z pounds lost. If you are finding that eating back 800 calories is causing you to gain, eat less. You really have to make your own observations as to what your body is doing and adjust accordingly.
I am in the same boat, if I ate the MFP recommended daily intake as well as my exercise calories I would actually be gaining weight. But instead I whittled it down to where I know how many calories I can actually eat and am losing a reasonable amount of weight.
Yes, I agree. All of our bodies are different and one just has to figure out what works for you. But don't stress over it. You will get to know what works best for you and what doesn't work over time. Just keep recording what you are doing and tweek it along the way.0 -
I find when I use the HRM for walking (which is generally in the cold) it estimates I burn about 20 calories walking 4km (about 2.4miles) which is not right at all.
Today I have walked 8.02km (about 4.9 miles) and both of the programs on my phone have me burning over 600 calories. I know if I ate even 400 of these back, I would be up in weight tomorrow. The most I could get away with would be maybe eating back 200 of these, but that would leave me at about the same weight as today. Does this mean I am only burning 200 calories, or is something else happening? I get that more exercise = more water retention for muscle repair etc, but if the level of exercise is similar every day, I don't understand how this would affect the end result.
Why not just set your activity level to lightly active and then don't count your walking? Those numbers seem way off.
Yep. Just being alive for those Kilometres you've walked burns more than 20 Cals. :bigsmile:
ETA: Check that your batteries in your HRM are not going flat. Worn batteries gives false readings too.0 -
Eating back somewhere between 50-75% seems to be more accurate for me. Mostly because MFP overestimates a lot of things, as do other programs, while still others underestimate majorly. I just did 30 mins on the elliptical. MFP puts that at 454, my machine put it at less than 100! Heart rate calculation puts it at ~250. Watt calculation puts it at ~200. So, I tend to go with somewhere around the Watt/HR numbers as those seem most likely to be accurate.0
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Today I have walked 8.02km (about 4.9 miles) and both of the programs on my phone have me burning over 600 calories. I know if I ate even 400 of these back, I would be up in weight tomorrow.
That doesn't make any sense at all. If you really burned 600 calories, you could eat all of them back and COULD NOT gain any actual weight because you would still be under your maintenance. That's why you do cardio and that why you state your burn after all, to add those calories to your daily goal & be able to eat more.0 -
Eat back enough calories to where you are relatively losing at a rate you chose as your weekly weight loss goal. This, however, relies on how realistic your weight loss goal is. Your trend should mirror the rate of fat loss which is realistic for your body weight and fat mass.
All of this.0 -
I wouldn't eat back cals from just walking, unless you're eating a really low amount to begin with. If you're having success not eating them back, stick with it. Your calorie burn estimates seem too high, unless you're really overweight which I don't think you are judging from your picture!
I use a FitBit Zip (only $40-50 on Amazon) to track my activity and it's really awesome, especially for walking, running and Zumba which are my favorite ways to move! It motivates me to walk and run more and take the stairs, etc, and the BEST part is that in syncs with MFP and MFP will give you an "exercise calorie adjustment" if you're more active than your profile is set to be. It's a pretty accurate estimate- I've compared it to a lot of things.
I don't eat my exercise cals back (maybe 100 out of 400 if I'm really hungry) but then I have a "high cal" day once a weekend when I go out drinking, so it's basically like I'm eating some of my exercise cals from the week then.0 -
if your main exercise is walking i suggest to get yourself a fitbit ( i have the zip and it's only 60€)0
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You have to remember all calculations are estimates. You said 4.9 miles was registered at 600 calories...I'd guess thats high but you also didnt say how long it took you, and it depends on how fast you were going and how the calculator gets to those numbers. If its just a multiple of time vs your weight for say "walking 3.5 mph" and you take 2hrs to do 4.9mi, you can see how the numbers are way off and its going to register a lot more calories burnt and you really have to note and modify based on what you actually do. For example, I just did 80 minutes hiking hills carrying 10-20lb load and burned around 1100 calories according to the calculator. But I know I went a little slower this time and walked on the downhill instead of half jogging like I normally do, so I'm not going to eat back all of those calories.
You've already determined 3/4 eaten back calories make you gain weight, then either the calc is off, or you are really more "sedentary" when you clicked "lightly active" or something of the sort. Because you are only walking, not weight training, its also not as crucial to eat back all the calories, so go with 1/2, see if you still lose, then adjust again if not. OR fix your walking calories calculation, it is high.
Also, the next morning is not a good measure, too many factors to consider, including what you ate, how close to sleeping you ate, bowl movement timing, how much you drank, what time in the morning you weighed yourself, how much sleep you got, etc etc etc. Wait a week of eating half calories back and weigh the exact same time on the same day after doing the same activities to see anything useful.0 -
I find when I use the HRM for walking (which is generally in the cold) it estimates I burn about 20 calories walking 4km (about 2.4miles) which is not right at all.
Today I have walked 8.02km (about 4.9 miles) and both of the programs on my phone have me burning over 600 calories. I know if I ate even 400 of these back, I would be up in weight tomorrow. The most I could get away with would be maybe eating back 200 of these, but that would leave me at about the same weight as today. Does this mean I am only burning 200 calories, or is something else happening? I get that more exercise = more water retention for muscle repair etc, but if the level of exercise is similar every day, I don't understand how this would affect the end result.
Why not just set your activity level to lightly active and then don't count your walking? Those numbers seem way off.
I don't set my activity level to lightly active because I don't always walk (as an example over the last week I have been sick so not walking) and if I say I am lightly active my regular allowance goes up by about 300 calories. If I ate that much extra on a day without exercising, once again my scales go up.0 -
Try to eat back whole if you are confident enough about your calories burn, even this site also suggest the same I guess. If you are having any doubt on your burned quantities, eat back about 70-80%. On most of the occasions, we underestimate what we eat and overestimate our burn - just remember this 0
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Today I have walked 8.02km (about 4.9 miles) and both of the programs on my phone have me burning over 600 calories. I know if I ate even 400 of these back, I would be up in weight tomorrow.
How often do you weigh yourself? My weight fluctuates daily. For instance, when I weighed on Monday, I was 70.1kg, but if I weighed the following days (same conditions as the Monday weigh-in), I could be anywhere between 71 and 72kg. On the following Monday I am often lower again (showing a loss from the previous week). The last few Mondays have been 70.8kg, 70.3kg and 70.1kg (I have a small deficit as I am about to get married and don't want to lose too much because my dress won't fit!), but each Monday has been down on the last.
My point being, don't weigh every day. Some days you will be up on the scales but as long as on a weekly (or even less) basis you are seeing a downward trend, then you're doing it right!0 -
Pick a method of measuring calories burned.
Be consistent.
Adjust as required based on your actual results.
Really doesn't have to be any more complex than that.
Example:
I wear a HRM.
I eat back all my exercise calories.
I custom set my target calories and adjusted until I got the results I wanted over time.0 -
I wouldn't eat back cals from just walking, unless you're eating a really low amount to begin with. If you're having success not eating them back, stick with it. Your calorie burn estimates seem too high, unless you're really overweight which I don't think you are judging from your picture!
I use a FitBit Zip (only $40-50 on Amazon) to track my activity and it's really awesome, especially for walking, running and Zumba which are my favorite ways to move! It motivates me to walk and run more and take the stairs, etc, and the BEST part is that in syncs with MFP and MFP will give you an "exercise calorie adjustment" if you're more active than your profile is set to be. It's a pretty accurate estimate- I've compared it to a lot of things.
I don't eat my exercise cals back (maybe 100 out of 400 if I'm really hungry) but then I have a "high cal" day once a weekend when I go out drinking, so it's basically like I'm eating some of my exercise cals from the week then.
My calorie burn estimate is about this no matter what program I use to track it or even using online calculators. I am quite overweight (96.7kg or 213.2lbs) and tend to walk at what MFP calls either a brisk or very brisk pace. All of my walking is also done pushing a pram. I have a picture of me in my profile which has a front and side view to give you an idea of how overweight I am.0 -
I generally never eat them back 0
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I tries not to eat any of my calories back, some days I do though0
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