More exercise calories

vdeepu17
vdeepu17 Posts: 30 Member
edited November 14 in Fitness and Exercise
asked on my goals I can eat 1360 calories s day. Some days I noticed that ism eating more calories like around 1660 and exercising in two sessions of elliptical for 30 min around 300 cal DNS one hr Zumba for 400 cal (apprx) making around 700. Even if the exercise cal assumed are 600? That would put me at 1000 cal . My question will it negatively impact my metabolism or health. This doesn't happen everyday though may be like 2-3 days a week.please suggest. Thanks in advance .

Replies

  • futuremanda
    futuremanda Posts: 816 Member
    So if your goal is 1360 per day, MFP assumes you will log your exercise, and eat 1360 + the exercise calories burned.

    However, the burns are usually overestimated. (I would guess your elliptical one is, at least.) So most people recommend eating back SOME of them. (50% to 75% maybe)

    You can also just set a goal in your mind to NET a certain number. 1200 is the minimum recommended, so say:

    Ate 1300
    Burned 700 (but we will call it 550)
    Net: 1300-550= 750 <-- too low

    Eat back at least 450 to net at least 1200.

    That would be 1750 total. I think your 1660 days are probably fine!

    Or, if you know you're going to burn 450 3x a week, add about an extra 190 cals to every day. That way, you have a consistent goal, and spread your exercise calories across the week.

    Basically: Yes, be careful what you net, as netting too low can impact your health over time. But also be careful not to take the calorie burns too seriously, because if they are inflated, you'll eat back more than you burned.
  • hill8570
    hill8570 Posts: 1,466 Member
    In the short term not an issue. If you're excessively tired, grumpy, or losing too fast then you should increase calories. Otherwise don't sweat it.
  • vdeepu17
    vdeepu17 Posts: 30 Member
    Thank you very much for your replies. I will try to maintain s min of 1200 cal a day. I would like to lose slow and steady and be healthy rather than burn myself in the long run.
  • esjones12
    esjones12 Posts: 1,363 Member
    Most health care professionals recommend you do not net below 1200 calories a day. You can do serious damage to your body if you do not fuel it properly for extended periods of time.

    Eat - exercise = Net

    You can be successful netting more than the minimum depending on your stats. Creating a healthy deficit is the key to long term success.
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