I'm a little confused

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prissylou25
prissylou25 Posts: 4 Member
edited November 2024 in Health and Weight Loss
Hi!! I'm new to this whole counting calories thing and wanna make sure I'm doing this right. I want to loose 5lbs and tone up so I can have more muscle definition. I'm 130 right now and I'm 5'4. My calorie goal is 1880. I do spin classes once a week and burn 640 plus I try to go to the gym everyday and lift. Do I need to replace those calories I burned during exercise? Not sure what I'm doing

Replies

  • StaciMarie1974
    StaciMarie1974 Posts: 4,138 Member
    My opinion: don't eat back exercise calories UNLESS you feel you need the extra energy, protein, etc. Based on what you've stated, I'm assuming you have a goal setting of only .5-1 pounds per week, since you have just a little to lose. For someone with a more aggressive goal, it might be a different need.

    With toning & muscle definition as your primary goal: be sure and get enough protein. And ultimately, focus more on the body you want to build than on the # on the scale. Good luck!
  • tulips_and_tea
    tulips_and_tea Posts: 5,802 Member
    Yes, good advice by StaciMarie1974. I also do not eat back exercise calories specifically. I base it off of how my body feels and my energy level.

    Also, how do you know you burn 640 cals.? Machine estimates and MFP exercise estimates aren't accurate. And keep track of your measurements as well as the scale. With only 5 lbs. to lose the scale won't really help you at all. I fluctuate 5 lbs. throughout the day. Measurements and how your clothes fit and your fitness performance is where you'll see results.
  • prissylou25
    prissylou25 Posts: 4 Member
    Oh ok I see!!! I'll keep that in mind. Thank yall for the feedback! BZAH10 I use a FT4 polar calorie counter watch. It helps me keep track of my heart rate and calories.
  • tulips_and_tea
    tulips_and_tea Posts: 5,802 Member
    Ok, good. That's much better than relying on the read outs on the machine. I personally don't use a HRM so I'm of no help there, but I'm sure you'll get other helpful responses.
  • callsitlikeiseeit
    callsitlikeiseeit Posts: 8,626 Member
    when i eat 1800 cals i dont eat back exercise calories. when im on a 1200 cal/ day i do. (it all balances in the end LOL)

    everyone does it a little different.
  • ChrisM8971
    ChrisM8971 Posts: 1,067 Member
    If you are logging everything as accurately as you can, weighing & measuring etc, then you should lose the required amount of weight per week without exercising. Therefore MFP expects to eat back an accurate representation of your exercise calories, unfortunately its estimates of calories burnt is normally over the top.

    If you can eat those extra calories then why wouldn't you?

    If you don't eat them and still only lose at the expected rate then there is something screwy with your energy balance equation, more often than not due to logging inaccuracy

    A lot recommend eating back 50% to be on the safe side and this seems a reasonable approach
  • sijomial
    sijomial Posts: 19,809 Member
    Yes this site is designed for you to estimate and eat back your exercise calories.
    With only 5lbs to lose you should be on a small calorie deficit - not eating your exercise calories back would turn that into a large deficit!

    Large deficits are a great way to lose muscle as well as fat - the opposite of your stated goals.

    Suggest you give it a go for 4 weeks and then adjust your calories based on your results.
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