Calorie Goals, need some clarification

Good question. I've been wondering the same thing!

calorie intake is very confusing on different sites for ex fit day gives a calorie in take recommendation of 3900 cal where m f p gives 2000 only. how ever it is better to follow u sf d a recommended dietary values. Calorie in take is inclusive of what is gained by exercise. But as far as possible if we can for go deficit calories, it is better as it will help us in shedding extra pounds a little faster.

Keep in mind that it's very common to overestimate our exercise calorie-burn. I know many like to eat back only half their exercise calories to account for this.

This always seems to be a touchy subject. I say do whatever works best for you. People don't always have to eat their exercise calories back. What is the point of working out if you are just going to cancel it all out with food. I work out to create more of a deficit and lose at a steady pace. Some days I eat some of it back if I am hungry but a lot of days I don't. If I eat 1400 to 1600 calories, burn 500 and not eat them back I am not going to starve. Starvation mode is a myth. http://www.fattyfightsback.com/2009/03/mtyhbusters-starvation-mode.html
To me if people plan on eating them all back they may as well just eat at a deficit and not bother with working out except for the toning aspect. People can argue it all they want but just do what works for you. Everyone is different.

if you aren't hungry, go ahead and save them for tomorrow I generally have some higher days and some lower ones. I figure I'm not going to teach myself control if I force myself to eat when I'm not hungry (the need to clean my plate has always been an issue for me).

Calorie burn is always different. I work out 5 times per week, and the intensity varies from day to day. Plus as you lose weight, age, get fitter, etc., your burn changes. You can't judge by the HRM of someone else. I recommend investing in a HRM rather than relying on MFP for your calorie burn.

As to whether you should eat your calories back every day, the body is not a system that functions on a strictly daily basis, that's why weight watchers works the way it does. It allows for the "banking" of food calories. As long as you're at a deficit over the course of several days, the body will burn fat for fuel. If you eat 500 calories less today but eat 500 extra tomorrow, it'll balance itself out. You need to have a deficit trend, not just one day in particular.

In general, it is recommended to eat your exercise calories back as MFP has a built-in deficit that should allow you to lose weight. Keep in mind that nutritional labels and caloric content are inexact, as are caloric burns, so you should err on the side of caution. If you decide to save some calories for the next day, your body will balance it out in the end.

I will say that I don't eat my exercise calories back until the weekend.

For example, I will go to the gym this week 3 times. Each time I go I burn a minimum of 300 calories (up to 600 calories). So that is 900 calories at least that I didn't eat back.

The weekend comes and I allow myself to go over my calories on saturday by the amount I worked out during the week. This is what I do in order to keep from getting burned out on my diet because I love rich foods. For instance, my fiancee and I are going on a date saturday to have dinner at Olive Garden. Sometimes I even go over the calories I burned during the week.

I am losing 1 to 1.5 pounds per week currently with MFP set for me to lose 1 pound a week.

I would say that nobody here can do anything but give you their opinion or experiences. What happens for you could be completely different. Test it out sometime. Don't eat back some calories, eat them back the next day and see if it makes any difference at all to your weigh in at a later date.