Should I be eating back the calories I've worked off?

I know, it seems like a lot. I never eat back all my exercises calories. Like, for example, if I burn 700 calories at the gym, I might eat back a couple hundred but I won't eat back the entire 700 calories. Sometimes MFP wants me to eat 1900 or 2100 to lose weight when I work out. I am pretty sure I maintain on 2100 calories, not lose on it!

As far as eating back the exercise calories, I think it depends on the individual. Some people find that eating their calories back actually helps them lose weight more. It doesn't work out well for others, like you. I think you need to do what works best for you. Maybe eat some of the calories back, especially if you are hungry.

But I think the 1600 calorie goal sounds good! Maybe you can eat a little more or a little less depending on the day.

I myself find this very thing to be boggling and confusing! I have decided to try out NOT eating back my calories for the next two weeks and see what happens. I know that they are there and if I do decide I need a snack I can do so without feeling guilty but I think others that have replied and said it really all depends on the individual is right, we are all built differently and it's really about finding out what works for you. Just be certain you are at least eating your daily goal calorie intake. Some days I find that challenging as I just don't feel hungry. GOOD LUCK!

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If you have gained back 10-12 pounds, you are eating too much. How do you measure your calorie burns?

I used to eat my exercise calories back, but I had MFP set th sedentary and my base was 1300. I also never burned 700 calories in one day. There is something in your set up that is off?

Is 1640 your TDEE? Because then you don't eat back your calories.

I've always struggled with this. I started using MFP in October 2011 and when I first started, I didn't eat back the calories I had burned off. That was when I lost the most weight.

Then someone told me that I should be eating back the calories, because otherwise it could have an adverse affect, because I might not be eating ENOUGH calories. But then I stopped losing weight as quickly. In fact, I've actually gained back 10-12 of the pounds I had originally lost.

So now I'm conflicted.

For instance: today I have eaten about 800 calories so far (I still have dinner and probably some kind of smoothie or snack later, don't worry!). But I worked off (through walking and a workout at the gym) over 700 calories. My daily goal, guided by MFP is 1640 calories. The idea of having to eat almost 1500 calories still today makes me want to barf! I'd have to eat like a whole pizza. There's no way I could eat 1500 calories of healthy food between now and bedtime without feeling like I'm stuffing myself to the brim. So for today at least, I'm going to stick to the calorie goal of 1640.

BUT HELP! WHAT SHOULD I BE DOING IN GENERAL? 2400 calories in a day seems like way too much food for me.

Alexa

Your diary is not open to the public, so unfortunately my response is going to be a bit limited.

In regards to your question about eating back exercise calories: Yes. You only have about 30lbs or so to lose and should be aiming for roughly a half pound loss per week, maybe a full pound if you're lucky. Trying to lose more than that per week will likely result in a loss of muscle mass, which is a bad thing. So in short: Yes, eat back your exercise calories and try to maintain a 250-500 calorie deficit per day.

As for regaining weight, are you measuring your foods with a food scale? It is very difficult to accurately assess your intake without it.

And you don't need to eat only "healthy" foods. You can eat "junk" food to reach your calorie goal. However, if you're against that for whatever reason, then just eat more calorie dense foods.

This is my first post or reply on here, and so please pardon me, but I'm a bit confused. If the objective is weight loss (and hopefully mostly body fat loss versus muscle loss), isn't being in a caloric deficit the idea? If so, then regardless of whether calories in or calories out comes from diet or activity levels, you want to expend more than you take in. Right? The trick then is to figure out what the right deficit is for you, which I'm guessing varies greatly from individual to individual.

Trial and error might be one way to go about it. If I ate an extra-large pizza right every night at 10 p.m. as an extra pre-bedtime snack and at the end of one week weighed two more pounds, I probably would stop doing that and try something different (maybe Pez candy since they're my favorite...wait...probably not a good idea...lol).

Hello. To clarify, apparently, I signed up for myfitnesspal some years ago (but don't remember doing it). I think I just logged in that one time...before doing so again tonight (looking for a calorie counter).

I agree 100% about the range of caloric deficits. 250-500 calories seems to be a common range I see mentioned frequently online. Personally, I can operate at a much larger deficit (so long as I incorporate weightlifting with heavy weights in a low rep range and get adequate protein) without any obvious issues...but everyone's different. My example with the nightly pizza had to do more with the trial and error aspect. If the saying goes "if it ain't broke, don't fix it", then you'd have to think the converse is true. If it's broke, fix it.

P.S., I just realized that I committed a pet peeve of mine by not giving Jane a straight answer. I'm no expert but there was some good advice from other posters about being in a 250-500 calorie deficit on a daily basis. Try to do the math every day and see where you fall. My gut (no pun intended) tells me, however, that you don't want to eat more than your appetite dictates (i.e., force down that pizza). Unless you are taking precautions against losing muscle mass, however, you definitely don't want to operate at too great a deficit for extended periods. I'm a big believer in trial and error. Find out what works for you and then stick with it...at least until it doesn't work for you any more. Then you have to tweak things, or possibly completely change them up. Good luck, and remember that willpower, something not discussed enough in my honest opinion, is a key to achieving your goals.

The idea is to eat back at least half of your exercise calories. I say half because MFP overestimates what you burn through various activities.

I always ate back my exercise calories but it was because I was hungry. If you're not hungry and the thought of eating those calories back makes you cringe, then don't eat them back. This is the thing about weight loss - do what works for you. You were seeing progress doing what you were doing but then you over thought it in my opinion. Were you feeling weak during your workouts? Were you light headed? Were you feeling hungry late at night and then eating things unhealthy because of it? Did the calorie limit make you feel like you were sacrificing food every day? If not, then continue to do what worked for you. What works for other people, including myself, may not work for you. There are basic health issues that a lot of people have to consider, but if your progress was working for you and your DOCTOR didn't have any issues with it, then keep doing what you were doing.

Also, when you log activities do you use a HRM? Most of the machines at the gym aren't accurate, and usually say you're burning more than you are. Investing in a HRM could really help too.

This is a VERY good point.

I go with the NET calories. It is simply an equation - your energy consumption vs your energy expenditure. I find that TDEE is more accurate than MFP suggestions, as that takes into account a lot of factors (gender, age, activity levels). Like for me, if I have 1600 +/- calories per day (net), I will maintain my weight. So...

1. I eat 1600 without exercising, maintain weight
2. I eat 2000 but burn 400 cals in workout, maintain weight
3. I eat 1400, I will lose weight (if this continues) etc...

As you are a waitress, my guess is you actually burn a lot during your normal work hours as well.

I do not believe in extreme cal deficit because you are setting up your body for starvation or a low metabolic rate.

Re: 700 cals burn a day. I can never do that unless I am on vacation and walking literally miles a day.

I track religiously when I work out. At 5'3" and 110-115 pounds, 30 mins of HIIT is about 200 calories. I am talking about super intensive workout. Burn even less if I am doing Pilates (advanced), but I ended up with very toned muscles which help me burn even when I am not moving.

So 700 cals burn is dreamy for me. Because I can easily eat an extra 700 cals!

EDITED: When I say I track, I have a very good HRM (Polar) so I know exactly what I am burning. It is not a generic machine calculation, but totally using my heart rate, gender and weight.

I usually don't eat back any of the calories I work off. If I do a really long run I might indulge a little. But I kind of try to stick in my normal calorie goal otherwise. MFP is accounting for some level of activity already.

I think you know the answer - you're eating way to much for your activity level.

She said she ate 1,600 calories. I really doubt that's "way too much".

People say a lot of things.

Bottom line: if she is not losing weight over a long period of time - and if her goal is to lose weight - then yes, by definition, she is eating too much for her activity level.