people who DO NOT east back their exercise calories---

My trainer said doing so defeats one of the benefits/purpose of exercising...burning more calories than you consume.

The problem with this statement is that MFP *already* includes a deficit in its calculations. For me, since I'm trying to lose 1lb a week, that deficit is about 490 calories a week right now. Eating back your exercise calories would only cancel out the exercise if you had your goals set to maintain instead of lose.

I'm not saying you should or shouldn't eat them back -- that's up to you. I just think the math needs to be clarified.

I had my meeting with my personal trainer yesterday and he has suggested I up my calories to 1800/day and eat that everyday even if i am not exercising. Therefore on a day when I do exercise (at least 5 days a week) my net will be around 1300 cals for that day but on the 2 days where I don't exercise my cals will be 1800 net. I trust him completely, I have lost 20 lbs since Jan 1st and all the advice and routines he has set for me have worked great!!

how did he come to the conclusion that you needed 1800 calories a day?

I generally do not eat them back. I try to stay around my goal calories and then if I exercise and I feel famished, I might go into that extra reserve of calories (and sometimes over), but most the time I try to stick with my 1250. I have lost 29lbs since December, and it seems to work for me. My doctors and nutritionist agree that I am doing fine and not to worry about the deficit number I see on here, rather worry about my lab results and getting enough protein and iron. So that is what I focus on. Sometimes my MFP friends will caution me about the calories, but it's just a different school of thought from what is stressed her.

The biggest thing is that each person is different and what works for some, wont work for others. If you try it and you don't lose, then try it the other way. Good luck!

I always eat them back to maintain muscle mass. You can get away without eating them, just don't expect to be a star athlete

I had my meeting with my personal trainer yesterday and he has suggested I up my calories to 1800/day and eat that everyday even if i am not exercising. Therefore on a day when I do exercise (at least 5 days a week) my net will be around 1300 cals for that day but on the 2 days where I don't exercise my cals will be 1800 net. I trust him completely, I have lost 20 lbs since Jan 1st and all the advice and routines he has set for me have worked great!!

how did he come to the conclusion that you needed 1800 calories a day?

My weight 158 lbs, height 5'8' and the amount I workout, he thinks 1200 cals a day is way to low for most women

For me it depends on how hungry I am. Last night I just was not that hungry, I ate my dinner and still had 211 calories left (after adding in my exercise in), I was not going to make myself eat if I wasn't hungry. Doing that is how I got to the weight I am. If you are hungry, use them, if not don't.

During my first month using MFP I ate back all of my calories, and I only lost 1 pound (lost 3, gained back 2).

After checking my BMR, and reading some information online, I'm going to see what eating 1500 calories a day, regardless of exercise, does for me. If it works, great! If not, I'll try something else. (I will eat an additional 200 calories if I'm actually hungry at the end of the day, since I exercise every day for at least an hour.)

I think you have to see what works best for you, and when it stops working ,try something else.

Sometimes I eat some of them and sometimes I don't. On the days I strength train I'm usually hungrier so I eat a bit more. The days I do just cardio not so much.

I don't eat back my exercise calories. At 5'10" and at last weigh in 272lbs, I'm trying to lose weight. I also eat 1,400 calories daily which is enough for me. I don't feel hungry at all. I think it's ok to eat back your exercise calories IF you're trying to maintain your weight. Otherwise, it will just take a little longer to lose! Lastly, sometimes people eat back their calories because their caloric intake is too low.

I'm short, so my caloric intake is low. But my usual rule is that if I burn 200 or less calories, I do not eat them back. If I burn 201 or more, I eat back about half. No scientific reasoning behind this. But it seems to be working ok.

My net is usually negative. I don't eat back my exercise calories as I do about 2000 a day on average and it would be impossible - 'Oh, I've done a lot of exercise today I'll have 4 big macs'... Since January I lost 24lbs and have six to go. I do however take a relaxed attitude to the 1200, and will exceed it a bit if I have 'earned' a lot of cals and I feel hungry. Some days I don't hit 1200 and get a ticking off from MFP, I guess what's important is what works for YOU!

Very best regards, David

Pssst. The 1200 is a lower limit for women to receive adequate nutrition. The minimum for men is 1500. You're likely losing a large amount of lean tissue.

I yo yo on this..some days, I REALLY need/want to eat them and I know I can, and other days, I just am not hungry enough to eat all of it back. :flowerforyou:

just wanted to add that you might lose a lot of weight at first, but if you never eat them back, you will hit starvation mode. It will be hard to lose weight and you'll get frustrated and want to give up.

It's not a mandate. If you work out, and you feel extra hungry, go ahead. If you feel OK with what you are eating and are getting good nutrition, you don't have to.

I'm 5'2 107 lbs and I eat 1800 to maintain.
So, yes, a taller heavier person than me CAN lose on 1800, especially if they are working out on some days to increase that deficit a bit.
Your trainer is smart. 1200 is ridiculously low for most people.

For someone who is obese or just starting out, 1200 is "ok" to try for a short amount of time for a jumpstart. But then you need to eat more. 1200 got me from 130-120, but then it stopped. I had to up it to 1500 to go from 120-110, then upped it to 1600-1800, depending what I feel like eating that day. I am now at 107.

The OP has VERY little to lose, and should have their goals set at 1/2 pound per week and should probably be eating between 1600-1800 a day to lose those last couple, and 1800-2000 to maintain.

so do you eat your exercise cals?

i average about 900 on a good day and 1200 on a bad Day. I attempt to Burn at least 300 Calories a day and I never eat them back unless it's a horrible day and I cant seem to stop munching
and So far I've Lost 60 lbs Since January 2011.

Recommend reading this thread

http://www.myfitnesspal.com/topics/show/222019-60-lbs-in-60-days?hl=60+lbs