Net intake question.

Always eat back your calories from exercise.

There are lots and lots of threads on this. And lots and lots of opinions. If you do a search for net calories or exercise calories or read the topics locked into place at the top of the section, you'll find tons to read about on the topic.

Generally - yes.

Why? Because MFP has already calculated your daily deficit and it's reflected in your net, so you should be netting as close to that number as possible.

Exceptions? If you aren't using an HRM for carcio or doing exercising that it's hard to get a 100% accurate reading on how many calories you are actually burning. So some folks prefer to leave a bit of a buffer of a few hundred of your exercise calories just in case the machines or MFP estimates are high.

Personal experience - I thought I was doing fine eating upwards of 1400-1500 calories a day on my exercise days until I did more research and then, when I went back to look realized that I was netting way below 1200 after my exercise calories. I had also been in a plateau state for over a month. This week I started eating back almost all of my exercise calories, just leaving that couple hundred calorie buffer sicne I use the machine readouts, and I registered my first week over week loss in over a month.

I too am finding it dfficult. I started using MFP last year, when i was blessed with a wondrous iphone...

I feel that i have reach a plateau at this point. My weight regardless of activity and defecit seemingly hovers around 168 lb, +/- 1/3 lb.
My goal weight is 154 lb, but im finding it hard to get there. Any tips?

In total my cal defecit per day is around 11 / 1200 cals or thereabouts, inclusive of about 500cals of cardio. this is about 5 days a week. Although im getting physically fitter, my weight isnt budging. Any reccomendations?

So are you saying your total calorie *intake* is 1100-1200 per day after subtracting exercise calories?

no lol (sorry for confusion). Ill go with the basics.

My calorie limit (intake) per day is approx 1000 cals (it may float up to 1200 occasionaly). I dont really exceed this)

do roughly 500cals of cardio a day (give or take 150)

My BMR is about 1700 cals.

Okay, got it. Yes, you definitely need to up your intake. You should eat enough to match your BMR, and then eat back at least half of your exercise calories.

Since you've been eating so little, such a drastic step might be too much, so maybe do it 200 calories at a time. But you should work toward matching your BMR. Don't eat less than 1200 calories per day AFTER subtracting exercise calories.

Although when i feel a pang of guilt i often look back at how i used to be. Since 2008 ive lost about 5 stones. Thats why i feel ive reached a plateau...

I just want to look good for summer. Ive never looked good lol.

Although when i feel a pang of guilt i often look back at how i used to be. Since 2008 ive lost about 5 stones. Thats why i feel ive reached a plateau...

I just want to look good for summer. Ive never looked good lol.

Five stone is a lot of weight, you should be really proud of yourself!!

Just a quick question. Would my water intake the weight loss process? ie not drinking enough...