Confused about calories

I've read that you're supposed to eat the calories you earn from exercise because MFP calculates your calorie amount (to lose weight) without exercise.

That said, I usually don't eat all of the calories that I earn back from exercise, and I've been just fine.
If you eat a little bit more than your calorie goal, (maybe a total 1300-1400 calories depending on how much you exercise) your metabolism should keep working & you should still lose weight!

This is the most commonly asked question in MFP. I am copying and pasting what other members have said along with links to posts that will answer your question:

Originally posted by katbass:

Copy and Pasted (for the second time today) answer I just wrote on another thread asking almost the exact same question.... Its probably the most common question asked on the forums

Short answer: Try Searching this topic, as it has been discussed ad nausea here on the site.

Longer (but not nearly long enough) answer:
Your body requires a certain number of calories in order for you to simply exist. In order for you eyes to blink, your heart to keep beating, your hair to keep growing, your organs to keep functioning, you have to feed it a certain number of calories. This number is caleld your BMR. (Use the tool on this site to check your BMR...) For example, my BMR is about 1490 calories. So say Ilay in bed allllll day, motionless. I would require 1490 calories just to keep my body alive.
The second I get out of bed, walk across the room, open the door to the bathroom, brush my teeth, pee, weigh myself, turn on the hot water,and hop in the shower...I have burned calories. Minimal...but still enough to start cutting into the 1490 my body needs in order to fuel its most basic functions.
So if I eat my BMR of 1490 a day, I am only giving my body enough to do its basic functions.
MFP gave me a number of calories based on my desire to lose 2 lbs a week. At my height and current weight, losing 2 lbs per week is not reasonable, but the lowest MFP will set someone's calories is 1200 (For many good reasons). 1200 is sort of an arbtrary number at this point but no one should really eat LESS than 1200, and there are likely very few people who could eat 1200 calories for the res tof their lives and maintain weight or stay satisfied. (opinion...sorry) I lost 20+ lbs eating 1200 cals a day. But the second I started eating "normal" again, I gained all 20+ lbs back, PLUS MORE. It might "work" in the short term, but for many here, 1200 calories isnt the lifestyle change needed to STAY healthy and thin.

OK, back to the exercise thing. If I eat my 1500 (1490) cals today, my body will already be at a deficit for weight loss since I got out of bed, functioned, walked, lifted my toddler countless times, etc. So if I were to workout and burn 500 calories this afternoon, my body would be at an even greater deficit, and risk pushing my body to panic. Once your body panics and your metabolism worries that you are not feeding it enough, you will start to store fat at a faster rate. Your body and metabolism will try to hang onto any extra store of fat in preparation for an upcoming "famine".

Another way to look at it: If you eat 1200 calories and then exercise 500 calories away, you are only holding onto 700 calories for your body to draw from for energy, organ function, eye blinking, etc etc. Its just not enough for your body to exist on withut causing longterm troubles.

It took me a looooong time to "get" this. I still have to consciously remind myself to eat my calories in order to lose weight. It seems counter-intuitive...but it WORKS. When I eat my BMR and at LEAST half my exercise calories, I lose weight. When I only eat 1200 calories, I am miserable, hungry, and i might lsoe some weight initially...but i gain it alllll back with a few extra for fluffiness.

Bottom line: eat more, lose more.
BMR + exercise calories = success
(i eat at least half of my exercise calories)

Hope that helped!

http://www.myfitnesspal.com/topics/show/10589-for-those-confused-or-questioning-eating-your-exercise-calo
http://www.myfitnesspal.com/topics/show/69708-calorie-deficit-for-dummies-a-little-long

I'm no expert, but when you are allowed extra calories from exercise perhaps you should treat yourself every once in a while.

I've increased my protein intake and I'm losing weight a little faster. For example, breakfast for me is a Premier High Protein shake (you can get them by the case at Sam's or Costco) 30 grams of protein and it tastes like chocolate milk to me.

I have more weight loss success when I eat some of the calories I burn while exercising. My base is 1200 calories and I usually earn at least an additional 500-600 calories a day exercising. I happily eat about 1400-1500 calories. Not all of the extra but a good portion of it. When I got stubborn and only ate 1200 calories while exercising, my weight loss slowed down dramatically. The trainers at my gym get mad at us if we don't eat enough...you have to fuel your body if you expect if to work well. Just choose your calories carefully and don't get them from fatty processed foods. Good fuel! Wishing you success.