I still dont understand

Because MFP builds a calorie deficit into your calorie goals already. So if you exercise and burn some of that already set deficit than you are going below what is noted as a healthy calorie deficit limit ~ that being 1200 calories. Go too low and your body doesn't adjust well and you could potentially be doing more harm than good.

You don' have to eat back every calorie. YOu need to make sure your body is nourished. MFP has given you a calorie deficit to begin with. If you eat 1200 (give or take, 1200 is an estimate, the calorie police aren't going to show up if you eat 1159) calories and burn off 500 you are netting 700 calories. Your body is not designed to live off of 700 calories. Can you do it once in a while? yes. all the time? no!

Feed your body and trust the site. it does work.

www.shouldieatmyexercisecalories.com

If you BURN those calories, you need to eat them back.
My BMR is 1620.
My daily calorie goal is 1390... set lower than what I need to basically stay alive.
If I eat 1390 calories, then burn 500 working out, then I have only netted 890 calories, which is far too low.
Whatever MFP says your daily calorie goal is, you should consume as close to that as you can. Burning calories by exercising enables you to eat more because you've burnt more...
if that makes sense... lol

Ignore that! Don't eat anymore calories than the 1200 or whatever you are allowed at the beginning of the day. Thats what I was told. it does mess you up but just because you work out doesn't mean you should eat more.

So it's okay that it "messes you up" ? That's an odd view point.

As was mentioned above, MFP already builds in a deficit for you. So, you eat back your exercise calories to make sure your body is getting enough fuel. Click the links in my signature for a couple of more detailed explanations. Good luck!!

Eat them back to lose consistent weight (may take longer but healtheir in the long run). If you eat your recommended calorie intake and work out and dont eat back your calories burnt you may lose weight and notice fat loss initially but unless your extremely dedicated and work out HARD for 1-2 hours a day it will catch back up with you.

What I Do..........i structure my diet and trick my body so my metabolism is always switching (works for me). One day I'll eat 1100 calories and another day I'll eat 2000. Just depends on what your trying to lose/gain, body type, and work out agenda.

I completely understand where you are coming from. It finally clicked for me when someone put it this way. Think of your body as a car. A car needs fuel. When the fuel is getting low you have to put more fuel in. Same thing with your body. You need to have at least 1200 NET calories a day for your body to function correctly. If you are only eating 1200 calories and you exercise using 300 calories you are now 900 NET calories and your fuel for your body is to low. Now a lot of people will say "your going to go into starvation mode". My opinion on this is you will only go into starvation mode if you continually eat way below the 1200 on a daily/monthly basis.

I hope that clears it up a bit. But this is what I do.

I eat my 1200 calories a day. When I work out I will usually have a protein shake and snack to get back my calories. I use Jillian Micheal's whey protein mix and make my own shake and I will have a greek yogurt. Just make sure when you eat back those exercise calories that they are healthy. Mix it up though. It took me a while to be able to eat back my calories. I had to though. Once i lost 20 pounds the weight loss pretty much stopped until I started eating MORE.

feel free to friend me. my diary is public if you would like to look at it. by no means am I perfect, but I am on my way to a healthier me!