Exercise calories

Have you included all the running you do in your estimated activity level to get your daily calorie goal? If so, then don't eat extra.

If not, then eat them. I burned 1151kcals running today and I plan to eat them all. In fact, I've made a pretty good start already. Mmm, cake.

ETA: I've been doing this and maintaining my weight at 116lb for ages.

I'm an endurance athlete as well and trying to maintain. I find it really hard, because my activity varies from day to day. My long run this week was 18 miles and my short run was 6 miles. Today I did 7 miles and yesterday 10 miles. Then I have two "rest" days a week from running, where they are always work days ( I do 5000 to 8000 steps at work ), I take long walks, and/or do light activities at the gym. On rest days I typically eat 1800-2099 depending on my step values and exercises etc etc. On my long running days I know I need much more.

I usually eat most of my exercise calories back. At least with my running calories. I don't really eat back my walking calories. I have MFP set as "lightly active" and add in any exercises. I add in my running calories, any additional walking outside of work or above 5000 steps, and any exercises if I decide to go to the gym. I also think our running calorie burns are better estimates than say going on the ellpitical at the gym.

How is your MFP set up as? If you have it set to "sedentary" or "lightly active", then you should eat the calories back, or the vast majority of them. If you are set to "active" or "very active" then probably not.

Also: I struggle with something, too. I have been wondering if I should eat a flat calorie rate 7 days, or eat according to activity. So far, I've been eating according to activity. An example: 2500 on a long run day, and then 1900 on a rest day, or 2100 on a moderate day ( like a 7 to 10 mile run ).

I know sometimes on rest days or on days my runs are shorter I notice my appetite is just as bad!

Hope I helped a little!! In short, I'd eat back your exercise calories.

When it comes to maintaining weight and fit body it is very important to take record of you calories. Regular exercise is very important and it gives you very good results with regular exercise it is also very important to eat proper amount of calories because it keep your metabolism fit and help you to become fit.