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    Getting myself totally confused (what's new!)

    Posts: 292 Member
    edited February 18 in Health and Weight Loss
    I have my MFP set to sedentary but with 30 mins exercise 7 days a week.

    It gives me 1630 calories for my day to eat

    BUT I am currently doing 80-90 mins of cardio a day. Burning about 650 calories.

    I might eat 100 calories of my exercise back if I'm feeling REALLY hungry at the end of the day but by no means would I eat more than that.

    so it's leaving me with, on some days a net calorie intake of only 800-900.

    Wondering if I should be adjusting my levels or eating more of my exercise calories as i seem to be hungrier now I have increased exercise. I am by no means starving but just want to make sure I stay on the right path to long, maintainable weight loss :)

    Thanks

    Kaz

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    Replies

    • Posts: 282 Member
      Hi!
      MFP is set up so that you eat back your exercise calories in order to meet your needs. I always eat back at least half. But, don't deprive yourself or you will be unhappy (and hungry!!!).
      Good luck with your goals!
    • Posts: 15,267 Member
      Hunger is not the best indicator of what the body needs...

      You are not fueling your next workout by not eating back the exercise calories or at least some of them.
    • Posts: 77 Member
      The MFP calorie intake is based on your daily routine without exercise. They recommend eating back all of your exercise calories. How are you getting at your exercise calories burned number? I you go by what MFP has as default, they seem to be inflated. You might try and eat back at least half of you exercise calories and see if you feel more satified and are still losing weight.
    • Posts: 1,853 Member
      You should be aiming to eat those back. Half if you are using MFP calorie burn estimations, more if you are using something more accurate like a HRM.

      You don't need to stuff yourself to get the extra calories in. Don't eat 'diet food'. Swap the skimmed for whole, the low fat for full fat, etc. Cook in a tbsp of oil - that's 100 extra cals there. Nuts, avocado, peanut butter, cheese, etc, are all high calorie foods that you wouldn't have to eat much of. Or, there's always Nutella and a spoon.
    • Posts: 1,169 Member
      Or, there's always Nutella and a spoon.

      Or PB :heart: :heart: :heart: :heart: :heart: :heart:
    • Posts: 206 Member
      If you are hungry...eat. You don't need to feel "really hungry" to have a snack.

      The fact that you say you feel hungrier on your heavier exercise days means you should eat a bit more. You should really try to get closer to your net cal goal by eating back some of your exercise cals (target 50% at this point).

      why deny yourself if you have the cals available. Personally, sometimes I exercise just so I can have an ice cream bar. :) Could I not eat some of those cals back sure but why should I deny myself something I enjoy and can fit into my daily goal.
    • Posts: 292 Member
      The MFP calorie intake is based on your daily routine without exercise. They recommend eating back all of your exercise calories. How are you getting at your exercise calories burned number? I you go by what MFP has as default, they seem to be inflated. You might try and eat back at least half of you exercise calories and see if you feel more satified and are still losing weight.

      I am using a Fitbit and HRM, they are working out my exercise calories not MFP as I noticed it was to high!
    • Posts: 292 Member
      You should be aiming to eat those back. Half if you are using MFP calorie burn estimations, more if you are using something more accurate like a HRM.

      You don't need to stuff yourself to get the extra calories in. Don't eat 'diet food'. Swap the skimmed for whole, the low fat for full fat, etc. Cook in a tbsp of oil - that's 100 extra cals there. Nuts, avocado, peanut butter, cheese, etc, are all high calorie foods that you wouldn't have to eat much of. Or, there's always Nutella and a spoon.

      I am using a Fitbit and HRM, they are working out my exercise calories not MFP as I noticed it was to high! Nutella. bluuuuurrrggghh lol :) I do have some nuts for a late night snack if necessary
    • Posts: 646 Member
      If your burns are calculated accurately then you should be eating back exercise calories. As others have stated MFP has calculated your goal with the deficit already factored in. You should aim to NET 1600 calories.
    • Posts: 1,853 Member

      Nutella. bluuuuurrrggghh lol :)

      :noway: :laugh:
    • Posts: 3,069 Member
      Not sure I should answer you, for your Nutella comment =D but, yes, if you're getting an accurate reading, eat them back.
    This discussion has been closed.

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