Dumb it down for me
shscruggs82
Posts: 32
I am still so confused about calories in and calories out, I need someone to dumb it down for me. let me give you an example from today..
after my snack I had 400 calories left to eat for the day, I just went on a run (the couch to 5k program) and now i have 700 calories to eat for the day, do I then eat those extra 200 calories so Im not ending the day in a defecit? or do I just stick with the 400 calories that I had before the run.
im sorry if this sounds stupid, Ive tried to figure it out and for some reason it cant get through my mind whether its better to eat back the calories youve worked out...I dont want to stall my weight loss by eating fewer calories than I need either.
after my snack I had 400 calories left to eat for the day, I just went on a run (the couch to 5k program) and now i have 700 calories to eat for the day, do I then eat those extra 200 calories so Im not ending the day in a defecit? or do I just stick with the 400 calories that I had before the run.
im sorry if this sounds stupid, Ive tried to figure it out and for some reason it cant get through my mind whether its better to eat back the calories youve worked out...I dont want to stall my weight loss by eating fewer calories than I need either.
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Replies
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MFP method, you eat back those exercise calories because the number MFP gives you already has a deficit in it before exercise. When you exercise you create a larger deficit which is why MFP gives you calories back to eat so that you can stay within a healthy deficit. Too much of anything is not good, including too much of a deficit.0
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You're now only about half way to your intake target, although I note that you've not yet logged any dinner.
I'd suggest eating most of that 700 remaining to get you closer to your intake target. Feel free to leave a small margin to account for error.0 -
no dinner yet, its only 300pm here!
I would add another snack or something in order to make up the difference, I just wouldnt want to do that unless its the right thing to do..I dont want to eat just to eat, that was my problem before, but I also dont want to not eat enough thus causing my weight loss to stall also..
it should be so simple..I think in life were trained to eat as little as possible to lose weight, even though I know that isnt the way its supposed to work...0 -
no dinner yet, its only 300pm here! I would add another snack or something in order to make up the difference, I just wouldnt want to do that unless its the right thing to do..I dont want to eat just to eat, that was my problem before, but I also dont want to not eat enough thus causing my weight loss to stall also..
it should be so simple..I think in life were trained to eat as little as possible to lose weight, even though I know that isnt the way its supposed to work...
are you hungry for a snack? If not just wait till dinner. Dont over think too much measure and record if you go over one day and under the next by a few hundred you'll be fine.0 -
Where it says "Remaining", try to get that to as close to zero as reasonably possible.
Repeat daily for months and/or years.
Done.0 -
no dinner yet, its only 300pm here! I
If you feel the need to eat, then eat, but avoid going over your target at the end of the day.
No point in over-analysing it. That said, I do keep an eye on my weekly figures as getting overly workked up about dailies misses the point that it can smooth out over a few days.0 -
Well, since you haven't eaten dinner yet, 700 isn't really that many calories. It would be hard (for me) to eat only 400 for dinner. But mpf is set up that if you create the deficit in your goals and settings, that you eat all of the calories that it gives you each day. If you are worried about the exercise calories being over-estimated, get a HRM.0
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i rarely eat 700 calories at dinner
not on purpose, it just works out that way...I think Im worried about eating that much at the end of the day? anyways, I ate a banana, good way to eat some of those extra calories I think.
thank you for the help, especially telling me to not overthink it haha clearly losing weight hasnt been a success in the past, I really want to find the formula this time.0 -
Some people eat back the calories, some don't. Unless you are A: Starving or B: seeing awesome results I wouldnt eat back the calories as often they are grossly overestimated. When you exercise then you are forcing your body to actually burn fat once your glycogen levels are depleted....seems dumb to eat back that work.0
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Some people eat back the calories, some don't. Unless you are A: Starving or B: seeing awesome results I wouldnt eat back the calories as often they are grossly overestimated. When you exercise then you are forcing your body to actually burn fat once your glycogen levels are depleted....seems dumb to eat back that work.
I understand, but I didnt know if the calories you eat and calories you burn cancel eachother out, therefore you are ending the day with a bigger defecit than you should, which isnt good either, from what I understand.0 -
MFP method, you eat back those exercise calories0
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if it confuses you, go the TDEE route. I eat consistently so I don't have to work out how much extra I 'can have'.
http://thefitgirls.com/tdee-calculator.aspx
eat 20% lower than the second number, as long as it's higher than the first number, and don't eat back excercise cals. Much simpler.0 -
if it confuses you, go the TDEE route. I eat consistently so I don't have to work out how much extra I 'can have'.
http://thefitgirls.com/tdee-calculator.aspx
eat 20% lower than the second number, as long as it's higher than the first number, and don't eat back excercise cals. Much simpler.
interesting, so it factors in how many calories you should be eating based on how active you say you are?0 -
if it confuses you, go the TDEE route. I eat consistently so I don't have to work out how much extra I 'can have'.
http://thefitgirls.com/tdee-calculator.aspx
eat 20% lower than the second number, as long as it's higher than the first number, and don't eat back excercise cals. Much simpler.
interesting, so it factors in how many calories you should be eating based on how active you say you are?
Yep. i undersell - I tell it i'm lightly active when really i'm moderately active, then if i skip a day or something it's no big deal. Doing it this way I eat 1750 daily vs about 1250 on MFP, and my intake is consistent which is vital for me as I have a metabolic disorder (hypothyroidism) I lost about 8kg the MFP way and then stalled, switched to TDEE and never looked back0 -
thats great, Im doing the lower calories just for the first 30 days in order to jumpstart a loss, then Im going to up my calories to what is better for me, I come up to about 1800 a day which seems like a lot..and thats with one lower activity then I actually am...1-3 days instead of 3-5 where I actually am at.0
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yep. I went from 1250 to 1800 and it felt like jumping off a cliff, but it worked, i was far more satsified and had way way more energy0
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The calorie goal that MFP gives you in the morning is the number you need to eat for the day and be in a deficit. If you exercise, it adds those back in because you are ALREADY in a deficit to meet whatever you had set your goal for. If you have 400 left and it says you earned 300 for a total of 700, you have a few choices. If you are hungry, have a snack and then your dinner or dinner and then dessert eating back the 700. If you aren't that hungry then only eat the 400 at dinner. If you're a bit hungry but not starving, have your snack (the banana) and then a dinner and only eat back a portion of the 'earned' calories since MFP over-estimates those (unless you are using an HRM). Do what works for you! I don't eat back exercise because I'm on track for only half a pound loss per week so my cals are pretty high at 1650. I have some lazy days, so I just figure it all balances out. 0
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i rarely eat 700 calories at dinner not on purpose, it just works out that way...I think Im worried about eating that much at the end of the day? anyways, I ate a banana, good way to eat some of those extra calories I think.
thank you for the help, especially telling me to not overthink it haha clearly losing weight hasnt been a success in the past, I really want to find the formula this time.
Unless it causes you to go over your calories or causes you sleeping problems, it does not matter what time you eat your calories. It sounds like you're overthinking this. A big meal late at night won't hurt your weight loss.0 -
thats great, Im doing the lower calories just for the first 30 days in order to jumpstart a loss, then Im going to up my calories to what is better for me, I come up to about 1800 a day which seems like a lot..and thats with one lower activity then I actually am...1-3 days instead of 3-5 where I actually am at.
You have quite a bit of weight to lose, so set your goals to "Lose 2 pounds per week" for now. That will give you a fairly low number of calories to eat.
Add in your Exercise and eat back those calories. That is how this tool is designed to be used. When you are prompted to update your Goals, do so. When you get within 40 pounds of your ultimate Goal, switch to "Lose 1 pound per week:"
If you get stuck, come back and ask more questions.
Be cautious with taking advice from just anyone (like people who are new here themselves.) This site works differently than almost any other calculator you will find. Just use the tool. It will work.0 -
i rarely eat 700 calories at dinner not on purpose, it just works out that way...I think Im worried about eating that much at the end of the day? anyways, I ate a banana, good way to eat some of those extra calories I think.
thank you for the help, especially telling me to not overthink it haha clearly losing weight hasnt been a success in the past, I really want to find the formula this time.
Unless it causes you to go over your calories or causes you sleeping problems, it does not matter what time you eat your calories. It sounds like you're overthinking this. A big meal late at night won't hurt your weight loss.
me overthink? I think thats my middle name 0 -
This. It's really a very simple concept.Where it says "Remaining", try to get that to as close to zero as reasonably possible.
Repeat daily for months and/or years.
Done.0 -
thats great, Im doing the lower calories just for the first 30 days in order to jumpstart a loss, then Im going to up my calories to what is better for me, I come up to about 1800 a day which seems like a lot..and thats with one lower activity then I actually am...1-3 days instead of 3-5 where I actually am at.
You have quite a bit of weight to lose, so set your goals to "Lose 2 pounds per week" for now. That will give you a fairly low number of calories to eat.
Add in your Exercise and eat back those calories. That is how this tool is designed to be used. When you are prompted to update your Goals, do so. When you get within 40 pounds of your ultimate Goal, switch to "Lose 1 pound per week:"
If you get stuck, come back and ask more questions.
Be cautious with taking advice from just anyone (like people who are new here themselves.) This site works differently than almost any other calculator you will find. Just use the tool. It will work.
my advice is valid. I'm on day 328 on MFP and i've lost 27kg. What part of that makes me not worth listening to?0 -
thats great, Im doing the lower calories just for the first 30 days in order to jumpstart a loss, then Im going to up my calories to what is better for me, I come up to about 1800 a day which seems like a lot..and thats with one lower activity then I actually am...1-3 days instead of 3-5 where I actually am at.
You have quite a bit of weight to lose, so set your goals to "Lose 2 pounds per week" for now. That will give you a fairly low number of calories to eat.
Add in your Exercise and eat back those calories. That is how this tool is designed to be used. When you are prompted to update your Goals, do so. When you get within 40 pounds of your ultimate Goal, switch to "Lose 1 pound per week:"
If you get stuck, come back and ask more questions.
Be cautious with taking advice from just anyone (like people who are new here themselves.) This site works differently than almost any other calculator you will find. Just use the tool. It will work.
my advice is valid. I'm on day 328 on MFP and i've lost 27kg. What part of that makes me not worth listening to?
Nobody was referring to you... Not everything is about you
j/k 0 -
thats great, Im doing the lower calories just for the first 30 days in order to jumpstart a loss, then Im going to up my calories to what is better for me, I come up to about 1800 a day which seems like a lot..and thats with one lower activity then I actually am...1-3 days instead of 3-5 where I actually am at.
You have quite a bit of weight to lose, so set your goals to "Lose 2 pounds per week" for now. That will give you a fairly low number of calories to eat.
Add in your Exercise and eat back those calories. That is how this tool is designed to be used. When you are prompted to update your Goals, do so. When you get within 40 pounds of your ultimate Goal, switch to "Lose 1 pound per week:"
If you get stuck, come back and ask more questions.
Be cautious with taking advice from just anyone (like people who are new here themselves.) This site works differently than almost any other calculator you will find. Just use the tool. It will work.
my advice is valid. I'm on day 328 on MFP and i've lost 27kg. What part of that makes me not worth listening to?
Nobody was referring to you... Not everything is about you j/k
he quoted the response to my advice, so it's safe to assume he doesn't agree. That's fine, but the attitude annoyed me is all.0 -
Unless you are using the TDEE -X% method then, yes, plan to eat back the exercise calories that you burn. You might consider, however, only looking at eating back between 50-75% of the calories that MFP tells you that you've "earned" by exercise.
That way you can help account for any over-estimation of calories burned (MFP can tend to be a bit high in the burned rate) and also any under reporting of estimated calorie consumption.0 -
thats great, Im doing the lower calories just for the first 30 days in order to jumpstart a loss, then Im going to up my calories to what is better for me, I come up to about 1800 a day which seems like a lot..and thats with one lower activity then I actually am...1-3 days instead of 3-5 where I actually am at.
You have quite a bit of weight to lose, so set your goals to "Lose 2 pounds per week" for now. That will give you a fairly low number of calories to eat.
Add in your Exercise and eat back those calories. That is how this tool is designed to be used. When you are prompted to update your Goals, do so. When you get within 40 pounds of your ultimate Goal, switch to "Lose 1 pound per week:"
If you get stuck, come back and ask more questions.
Be cautious with taking advice from just anyone (like people who are new here themselves.) This site works differently than almost any other calculator you will find. Just use the tool. It will work.
my advice is valid. I'm on day 328 on MFP and i've lost 27kg. What part of that makes me not worth listening to?
Nobody was referring to you... Not everything is about you j/k
he quoted the response to my advice, so it's safe to assume he doesn't agree. That's fine, but the attitude annoyed me is all.
I didn't take it that way at all lol. I think he was talking about someone else... I'm not going to point them out but I agree with him if it's who I'm thinking of LOL0 -
Some people eat back the calories, some don't. Unless you are A: Starving or B: seeing awesome results I wouldnt eat back the calories as often they are grossly overestimated. When you exercise then you are forcing your body to actually burn fat once your glycogen levels are depleted....seems dumb to eat back that work.
^This.
I try to eat back as little calories as possible unless I have to (too hungry, too big of a deficit) because then I feel like 1) the exercise I did was pointless (it's not, it's just what satisfies me personally) and 2) there was a horrible overestimation in calories burned and I'm going to eat back too much (I'm investing in a HRM when I get paid so it's not so much guessing work).
HRM = heart rate monitor, in case you weren't sure. I have mine all picked out, just a matter of funds and waiting for it to ship. 0 -
Some people eat back the calories, some don't. Unless you are A: Starving or B: seeing awesome results I wouldnt eat back the calories as often they are grossly overestimated. When you exercise then you are forcing your body to actually burn fat once your glycogen levels are depleted....seems dumb to eat back that work.
It's not dumb to eat your exercise calories back, and you are not "eating back that work," as you put it. MFP has already calculated your calorie deficit. Eating back exercise calories is to properly fuel your body from working out.0 -
if it confuses you, go the TDEE route. I eat consistently so I don't have to work out how much extra I 'can have'.
http://thefitgirls.com/tdee-calculator.aspx
eat 20% lower than the second number, as long as it's higher than the first number, and don't eat back excercise cals. Much simpler.
interesting, so it factors in how many calories you should be eating based on how active you say you are?
Yep. i undersell - I tell it i'm lightly active when really i'm moderately active, then if i skip a day or something it's no big deal. Doing it this way I eat 1750 daily vs about 1250 on MFP, and my intake is consistent which is vital for me as I have a metabolic disorder (hypothyroidism) I lost about 8kg the MFP way and then stalled, switched to TDEE and never looked back
I too have hypothyrodism. I have looked at different calculators and BMR/TDEE and still confused or curious if that really works. I started out eating 1200 calories. Not eating exercises calories back(just got a HRM) lost some but for such a small amount of calories would have expected more. I have upped my calories to 1400 this week. I weigh again Monday. Hoping the scale goes down.
As last week I exercised 5 days about 1200 per day and only lost 1/2 pound.0 -
Believe me, I'm struggling with the same thing! Understanding what I'm supposed to eat or not and how much. It's better to ask than to be wrong, right?
One thing I found today at others' suggestions was eating peanut butter and apples to increase my calories (yesterday, I had a serious deficit). That helped my numbers today and was really good!0
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