Net Calorie Confusion

MonicaF44
MonicaF44 Posts: 18 Member
in Food and Nutrition
Ok before I get a whole bunch of people yelling at me for doing something wrong or posting about something everyone already knows or talks about, I am posting this topic because I want to know the answer to my question. I have searched the forums and I have looked some things up, but I am still confused when it comes to net calories.

I am currently 203lbs
I have set my macros to lose 1-1.5 lbs a week
This puts my calorie "goal" at 1350

So I already know that eating BELOW 1200 cals is not good for you. Starvation Mode myths aside... it's not good to be below this point for any substantial amount of time.

What I am confused about it when I add say 300 exercise calories to my day, should my NET be above 1200 for the same reasons my food should be?

For example if I eat 1300 cals in the day, burn 300 through exercise so my net is 1000 is this harmful?

I previosuly did not understand that net cals should be viewed in the same way as food cals (as far as eating too low)
This means I may have been eating too little (not that I have been starving or sick) for a few months.


Please no hating and judgment. If this is bad for me I have no problem changing, I am just looking to clear up my confusion.

Replies

  • Erilynn93
    Erilynn93 Posts: 256 Member
    This confuses me also. I always thought as long as I ate at least about 1250 I'd be fine but some people on here tell me I don't eat enough. I look forward to hearing people's answers to this as well.
  • 3dogsrunning
    3dogsrunning Posts: 27,167 Member
    Your net should be equal to your calorie goal.
    It is Calories eaten - calories burned through exercise = net calories.

    So at 1350, if you burn 300 in exercise, you should aim to eat 1650.
    If you don't exercise, you stay at 1350.

    Keep in mind, 1350 is already at a deficit. You are just maintaining that deficit by "eating back" the exercise calories.
  • 3dogsrunning
    3dogsrunning Posts: 27,167 Member
    This confuses me also. I always thought as long as I ate at least about 1250 I'd be fine but some people on here tell me I don't eat enough. I look forward to hearing people's answers to this as well.

    1250 is rather low for a good majority of the population. When you add in exercise, that makes it an even steeper cut.
    It will depend in the exercise you do - some walking, not a huge deal but if you are trying to do intense activity and eat low levels of calories - it is going to be too low. not a good strategy.

    For many people, there is no need to eat that low. Especially if you are active.
  • 3dogsrunning
    3dogsrunning Posts: 27,167 Member
    Here is a really great link you both may want to check out

    http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-sexypants
  • nutmegoreo
    nutmegoreo Posts: 15,532 Member
    Another link with great information:

    http://www.myfitnesspal.com/topics/show/818082-exercise-calories-again-wtf
  • jasonmh630
    jasonmh630 Posts: 2,850 Member
    Your net should be equal to your calorie goal.
    It is Calories eaten - calories burned through exercise = net calories.

    So at 1350, if you burn 300 in exercise, you should aim to eat 1650.
    If you don't exercise, you stay at 1350.

    Keep in mind, 1350 is already at a deficit. You are just maintaining that deficit by "eating back" the exercise calories.

    This.
  • TavistockToad
    TavistockToad Posts: 35,719 Member
    Your net should be equal to your calorie goal.
    It is Calories eaten - calories burned through exercise = net calories.

    So at 1350, if you burn 300 in exercise, you should aim to eat 1650.
    If you don't exercise, you stay at 1350.

    Keep in mind, 1350 is already at a deficit. You are just maintaining that deficit by "eating back" the exercise calories.

    This
  • kimd2090
    kimd2090 Posts: 28 Member
    bump
  • MonicaF44
    MonicaF44 Posts: 18 Member
    Another link with great information:

    http://www.myfitnesspal.com/topics/show/818082-exercise-calories-again-wtf

    Wow this totally answers my question :) Great thank you! I swaer I did search the forums before. There is just SO MUCH out there that it is easier to just ask for myself.


    Thank you ALL for answering and helping me. I appreciate your help and understanding :)
  • mewickla
    mewickla Posts: 71 Member
    I appreciate you asking because I never could figure that out either!! And sorry for attaching another question onto your post, but I was also wondering about the accuracy factor of MFP...

    MFP is sort of known to award a generous amount of exercise calories burned. Without a HRM, or other similar device, would it be more advisable to only eat back about 1/2 of the exercise calories? Or is it more of a trial and error thing?
  • stealthq
    stealthq Posts: 4,298 Member
    I appreciate you asking because I never could figure that out either!! And sorry for attaching another question onto your post, but I was also wondering about the accuracy factor of MFP...

    MFP is sort of known to award a generous amount of exercise calories burned. Without a HRM, or other similar device, would it be more advisable to only eat back about 1/2 of the exercise calories? Or is it more of a trial and error thing?

    Trial and error, really.

    Lots of people start by eating 50%, and if they feel good and are losing at a reasonable rate (i.e. not too fast for how much they have left to lose), then they stick to that. If they're losing too fast, they'll increase and eat back 75%, or even 100% if needed.
  • haasbrein
    haasbrein Posts: 2 Member
    Ok, Im going to re-ask this question because I am using Body Media and an getting confused. My weight loss goal is 1 pound a week. This is some data from the last week to give you an idea.

    Also, Im 5-4 and weigh 161 and am 42, I have lost 15 doing weight watchers. Now im trying this, and have lost NOTHING in two months!!! I want to lose ten more to meet my goal.

    Monday calories burned 2116, consumed 1364 defict 752
    Tuesday calories burned 2071, consumed 1228 defict 843
    Wednesday calories burned 2202, consumed 1408 defict 794

    All of these had my little "you did it" check mark for the day.

    MFP data for the same time frame

    Goal is 1230 per day
    Monday food = 1364 excercise -385 net 979 remaning 251
    Tuesday food 1229 0 excersise net 1229 remaining 1
    Wednesday 1409 excercise -244 net 1165 remining 165

    So i guess my main concern is am I eating enough? The Body Media is saying you met your calorie burn goal, calorie intake goal. So naturally Im thinking great Im on track, getting my check marks, but the weight is not coming off :-(

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