eating back calories burned

Yes you should, although it's worth leaving a margin for error. Eat them back as soon as you want, depending on the intensity of your exercise you will potentially benefit from your increased receptiveness immediately afterwards.

I'm about to go for about a 45 minute tempo run, first thing I'll do is down a bottle of SIS REGO recovery drink.

You should eat them back whenever you want. Whenever you want.

yes im going to be following mfp guidelines w calories to keep better track of everything. so since they are already added in when i input my exercise im not going to eat extra back. thanks all. much appreciated

When you tell MFP how often you want to workout and how many calories you want to burn, it doesn't factor that into the calculations... that's simply a goal you set for yourself. The only thing that impacts the calculations are your weight loss goal and your activity setting (sedentary, lightly active, etc.). That activity setting is the determining factor here.

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Are you following MFP's guidance? Did you factor exercise into your daily activity setting? If so, then don't eat back exercise cals as they are already accounted for in the calculations. If you didn't include exercise, then yes you should be eating them back.

As for how quickly, I don't think there is a "right" answer. IMO, the bigger the burn the more important it is to eat them back more immediately. Larger burns = larger deficits = more lean body mass lost = bad.

This..


Also, what is your goal on MFP set at? Do you have the typical 2 lbs per week?

yes im going to be following mfp guidelines w calories to keep better track of everything. so since they are already added in when i input my exercise im not going to eat extra back. thanks all. much appreciated

They only factor in your lifestyle without exercise. If you're a desk worker or a student, your calorie limit is going to differ from a construction worker's. The sedentary or active screening question does not factor in exercise you plan on doing, just started doing, or have been doing for so long your body has grown accustomed to it (for example, my boyfriend bikes everywhere and he's gotten to be slightly overweight; when he registered for MFP, he had to say lightly active even though he thought he is pretty highly active when he's not at his counter job because he's been a cyclist for 2+ years now and his body just doesn't count it as a major burn anymore--whereas I could start biking like my boyfriend and lose weight because I'm not on a bike every day, multiple times per day).

The theory I've heard is you burn back calories better for the two hours following exercise. So I like to go for a walk, after eating. But this is more for a "how I feel" vs when or how the calories get burned.

That's a good question. One I always wanted to know. For instance, I eat only 1200 calories in one day, but I exercise I burn usually 500-700, but I never go over 1200. So are you supposed to eat that back then?

Yes. If you have your MFP profile set up accurately, the system expects you to log your exercise and eat the extra calories it adds to your goal. With the caveat that MFP/machine estimates of how much you burn may be inflated, so people tend to eat back about 70% of their exercise calories.

That's a good question. One I always wanted to know. For instance, I eat only 1200 calories in one day, but I exercise I burn usually 500-700, but I never go over 1200. So are you supposed to eat that back then?

If you eat 1200 cals and burn 500-700, you're only leaving your body with ~600 cals to do everything it needs to do. That's not enough.

Generally speaking, anyone on 1200 cals per day should be eating back whatever cals they burn through exercise. 1200 is low enough (and generally speaking it's too low for longer durations)... burning cals on top of that is really hard on your body, and not in a good way.