Net Calories: HELP

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nourishnotpunish
nourishnotpunish Posts: 45
edited February 14 in Health and Weight Loss
Can someone help clear up the confusion... Do I want my net calories # to be big or small (close to zero). Can someone please help explain:huh:

Replies

  • WBB55
    WBB55 Posts: 4,131 Member
    You want your net calories to be as close as possible to your goal calories

    So if your goal is 1400 calories, and then you log 200 exercise calories, that day you would eat 1600 calories

    1600 calories eaten - 200 exercise calories = 1400 net calories eaten
  • p4ulmiller
    p4ulmiller Posts: 588 Member
    Not sure I understand the question.

    But common thinking is that your net calories need to be about 500 less than your TDEE for the day for a healthy sustainable weight loss.
  • nourishnotpunish
    nourishnotpunish Posts: 45
    You want your net calories to be as close as possible to your goal calories

    So if your goal is 1400 calories, and then you log 200 exercise calories, that day you would eat 1600 calories

    1600 calories eaten - 200 exercise calories = 1400 net calories eaten

    Oh shoot... so I'm supposed to eat my exercise calories back!?! Currently my net is between 600-900 usually because I don't eat them back. Uh-Oh.
  • bajoyba
    bajoyba Posts: 1,153 Member
    You want your net calories to be as close as possible to your goal calories

    So if your goal is 1400 calories, and then you log 200 exercise calories, that day you would eat 1600 calories

    1600 calories eaten - 200 exercise calories = 1400 net calories eaten

    Oh shoot... so I'm supposed to eat my exercise calories back!?! Currently my net is between 600-900 usually because I don't eat them back. Uh-Oh.

    Yes, you should eat them back, especially if your calorie goal is already on the low side.

    If you're not confident that your calorie burns are accurate, you can eat 50%-75% of them back.
  • Supertact
    Supertact Posts: 466 Member
    You want your net calories to be as close as possible to your goal calories

    So if your goal is 1400 calories, and then you log 200 exercise calories, that day you would eat 1600 calories

    1600 calories eaten - 200 exercise calories = 1400 net calories eaten

    Oh shoot... so I'm supposed to eat my exercise calories back!?! Currently my net is between 600-900 usually because I don't eat them back. Uh-Oh.

    Eat at least 50% of them back as calorie burns are at best an estimate.
  • WBB55
    WBB55 Posts: 4,131 Member
    Currently my net is between 600-900 usually because I don't eat them back. Uh-Oh.

    Don't stress. You might want to up your calories a little every day, though. A general rule of thumb is to "net" at least your BMR. Do you know your BMR and TDEE? I like to use this http://iifym.com/tdee-calculator/ or this http://scoobysworkshop.com/accurate-calorie-calculator/ to get an estimate for my BMR and TDEE
  • nourishnotpunish
    nourishnotpunish Posts: 45


    Yes, you should eat them back, especially if your calorie goal is already on the low side.

    If you're not confident that your calorie burns are accurate, you can eat 50%-75% of them back.

    I'm very accurate with my calories both consumed and exercised (heart rate monitor and food scale). Ughhh I guess I should be eating way more.
  • nourishnotpunish
    nourishnotpunish Posts: 45


    Don't stress. You might want to up your calories a little every day, though. A general rule of thumb is to "net" at least your BMR. Do you know your BMR and TDEE? I like to use this http://iifym.com/tdee-calculator/ or this http://scoobysworkshop.com/accurate-calorie-calculator/ to get an estimate for my BMR and TDEE

    My BMR is 1300 and my TDEE is 2100.
  • WBB55
    WBB55 Posts: 4,131 Member
    My BMR is 1300 and my TDEE is 2100.

    Yeah, if you eat a "net" of 1300 every day, I think you'll be happier and healthier. Keep up the good work, don't forget about lifting weights. And give it time, patience and consistency. Drink your water. Take a multivitamin. And good luck :)
  • SJ46
    SJ46 Posts: 407 Member
    No, don't eat them back. That calorie goal from the calculator at iifym.com is your TDEE (total daily energy expenditure). This method factors in your exercise so you don't eat them back. Some people that use this method enter 1 calorie for calories burned to keep their calorie and macro goals intact.

    ETA: Maybe reenter your stats in the calculator at iifym to ensure you are cutting the proper amount of calories. Since you are trying to lose 15 lbs or so then choose the more moderate cut, the aggressive cut will be too much for a low amount of weightloss. Hope this helps!
    SJ
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