Do you HAVE to eat back exercise calories?

Eat what you need and forget the others, I refuse to eat for the sake of it, I eat what I want but do not worry about not eating all of the exercise calories!

I did some exercise for the first time today. As a result I have some additional calories added to my allowance. Do I really have to eat them? My allowance is 1990 for the day, I haven't been able to eat this much, I have about 300 left already, might have a mini chocolate for 65 calories, but that's it for junk food. The only way to get rid of these calories quickly is to eat junk food, but I just don't want to do that. I am 294 lbs, have already lost 31lbs and though I set my weight loss target for 1 lb per week, I would be happy with a bit more - it was more for security that I set it at 1lb because I was scared of setting myself up to fail. I have tried and failed so many times before, and I just don't want to jinx it. Advice would be gratefully received

MFP gave you a calorie deficit BEFORE exercise. So, when you exercise the calorie deficit becomes even bigger. When the deficit is too big you "risk" losing muscle+fat....instead of just fat.

There are considerations though........calorie burn "guesstimates" that machines & MFP provide are often generous. Many people over-ride the calorie burns given & use a percent (say 60%).

Another consideration.....there are people who have very aggressive weekly weight loss goals...and then exercise like crazy. If this is you, then try to incorporate healthy calorie dense foods. Nuts, nut butters, seeds, avocado, cheese ...small servings go a long way.

Another consideration is ......how close you are to goal. The closer you are, the less reserves your body has. Very obese people are protected from muscle loss initially.....even when they are on super low calories (Dr. supervised plans).

So ....is it important to you to preserve muscle? are you close to goal? are your calorie burns more accurate (HRM)? ....only you can decide.

You don't *have* to, but consider this:

You signed up for MFP, thinking "this program will help me lose weight!"

This program is set up in a way that gives you an automatic calorie deficit, and does not factor in physical activity. Therefore, when you do physical activity, you get credit for those calories in order to make sure your deficit doesn't get too big.

If you don't like that, you need to find a different program. This program works by eating back your exercise calories.

You don't *have* to, but consider this:

You signed up for MFP, thinking "this program will help me lose weight!"

This program is set up in a way that gives you an automatic calorie deficit, and does not factor in physical activity. Therefore, when you do physical activity, you get credit for those calories in order to make sure your deficit doesn't get too big.

If you don't like that, you need to find a different program. This program works by eating back your exercise calories.

The rules police "need to find a different program" sounds a bit strong! Its a tool like any other use what suits and ignore what doesn't.

You don't *have* to, but consider this:

You signed up for MFP, thinking "this program will help me lose weight!"

This program is set up in a way that gives you an automatic calorie deficit, and does not factor in physical activity. Therefore, when you do physical activity, you get credit for those calories in order to make sure your deficit doesn't get too big.

If you don't like that, you need to find a different program. This program works by eating back your exercise calories.

The rules police "need to find a different program" sounds a bit strong! Its a tool like any other use what suits and ignore what doesn't.

Not trying to be the "rules police" but MFP is designed to work in a certain way. I'm just a person that thinks that when you utilize a tool, doing so with the maximum amount of effort and knowledge is beneficial and produces superior results.

Having too large of a calorie deficit can have adverse effects (lowered maintenance calorie goal, for example).

I generally dont eat my exercise calories. I just figure if I have a really bad day and cant help it then its helpful to have them there just in case. I would just keep doing what your doing and I believe you will see bigger losses. Good luck to you!

My own experience is this, if I have a really big calorie burn then I eat back about half the calories but that is because I am usually hungrier after working out hard. On my rest days I try to get right about my range. When my workout is a smaller calorie burn I don't usually eat my calories back.
This seems to work for me so far. Big thing I find to is water, I drink a lot of water during the day.
Good luck on your weight loss journey.

Nuts, seeds, nut butters, whole fat dairy, greek yogurt, ice cream, good oils and fats like olive oil or avocado oil are really easy ways to up your calories without eating a ton. Go to starbucks and get a sugar free latte with whip and there's a bunch of calories right there!

Edited because I just realized I forgot to include the actual question in my response:

If I do a lot of exercise and I'm still far away from my goal for the day I do eat back my exercise cals. If I'm already at goal and I just go for a walk or do some light cardio I don't worry about eating them back, or I eat back half. As long as you don't feel hungry or fatigued/low energy I wouldn't worry about it too much.

I work out just so I get to eat more.

I did some exercise for the first time today. As a result I have some additional calories added to my allowance. Do I really have to eat them? My allowance is 1990 for the day, I haven't been able to eat this much, I have about 300 left already, might have a mini chocolate for 65 calories, but that's it for junk food. The only way to get rid of these calories quickly is to eat junk food, but I just don't want to do that. I am 294 lbs, have already lost 31lbs and though I set my weight loss target for 1 lb per week, I would be happy with a bit more - it was more for security that I set it at 1lb because I was scared of setting myself up to fail. I have tried and failed so many times before, and I just don't want to jinx it. Advice would be gratefully received

MFP gave you a calorie deficit BEFORE exercise. So, when you exercise the calorie deficit becomes even bigger. When the deficit is too big you "risk" losing muscle+fat....instead of just fat.

There are considerations though........calorie burn "guesstimates" that machines & MFP provide are often generous. Many people over-ride the calorie burns given & use a percent (say 60%).

Another consideration.....there are people who have very aggressive weekly weight loss goals...and then exercise like crazy. If this is you, then try to incorporate healthy calorie dense foods. Nuts, nut butters, seeds, avocado, cheese ...small servings go a long way.

Another consideration is ......how close you are to goal. The closer you are, the less reserves your body has. Very obese people are protected from muscle loss initially.....even when they are on super low calories (Dr. supervised plans).

So ....is it important to you to preserve muscle? are you close to goal? are your calorie burns more accurate (HRM)? ....only you can decide.

I second this