Eating back calories from exercise

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klairy1989
klairy1989 Posts: 19 Member
in Health and Weight Loss
Since I calculated my macros, with the IIFYM tool, and set it to calorie deficit, do I need to not eat back calories from my workouts?

I am confused!

I burn about 400kcal when hitting the gym (according to my polar).

Replies

  • klairy1989
    klairy1989 Posts: 19 Member
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    And also, do I have to hit my grams every day or just stay below them???
  • wtw0n
    wtw0n Posts: 1,083 Member
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    1. When you follow TDEE method you don't eat back your exercise calories.
    2. Heart rate monitor is useless when you lift. Hrm is meant for steady state cardio.
  • klairy1989
    klairy1989 Posts: 19 Member
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    Didn't know that, thank you!
    what about my macros? is it ok to stay below them or do I have to hit them everyday|?
  • IsaackGMOON
    IsaackGMOON Posts: 3,358 Member
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    klairy1989 wrote: »
    Didn't know that, thank you!
    what about my macros? is it ok to stay below them or do I have to hit them everyday|?

    Well hitting your macro's means you are hitting your calorie goals (unless you don't hit your actual designated macro's).

    Doesn't really matter if you hit them precisely.
  • klairy1989
    klairy1989 Posts: 19 Member
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    For example today, I went over 30grams carbs, under fat and under protein. But I was withing my calorie limit. Is it ok? Or do I need to eat less carbs tomorrow to make it up?

    Thank u
    IsaackGMOON wrote: »
    klairy1989 wrote: »
    Didn't know that, thank you!
    what about my macros? is it ok to stay below them or do I have to hit them everyday|?

    Well hitting your macro's means you are hitting your calorie goals (unless you don't hit your actual designated macro's).

    Doesn't really matter if you hit them precisely.

  • IsaackGMOON
    IsaackGMOON Posts: 3,358 Member
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    klairy1989 wrote: »
    For example today, I went over 30grams carbs, under fat and under protein. But I was withing my calorie limit. Is it ok? Or do I need to eat less carbs tomorrow to make it up?

    Thank u
    IsaackGMOON wrote: »
    klairy1989 wrote: »
    Didn't know that, thank you!
    what about my macros? is it ok to stay below them or do I have to hit them everyday|?

    Well hitting your macro's means you are hitting your calorie goals (unless you don't hit your actual designated macro's).

    Doesn't really matter if you hit them precisely.

    It's absolutely fine.
  • klairy1989
    klairy1989 Posts: 19 Member
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    thank you very much for your answer!
  • klairy1989
    klairy1989 Posts: 19 Member
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    Also, if I don't eat back calories but do eat back macros, isn't the same?
    When I log a workout, I find that my macros are increased (I have more to eat)!

    I amconfused :s
  • dieselbyte
    dieselbyte Posts: 733 Member
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    klairy1989 wrote: »
    Also, if I don't eat back calories but do eat back macros, isn't the same?
    When I log a workout, I find that my macros are increased (I have more to eat)!

    I amconfused :s

    Don't log your workouts. TDEE is estimating caloric burn from exercise. MFP doesn't.
  • Liftng4Lis
    Liftng4Lis Posts: 15,151 Member
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    TDEE is already including your workouts. I think of my protein and carbs as minimums, where fats I try to stay around.
  • klairy1989
    klairy1989 Posts: 19 Member
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    Oh gosh, thank you, you are right! I am new here and I never thought of that.. So I just eat according to TDEE.

    Some weeks I may workout 4 times, some 5, do I have to calculate every week differently?
  • klairy1989
    klairy1989 Posts: 19 Member
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    Liftng4Lis wrote: »
    TDEE is already including your workouts. I think of my protein and carbs as minimums, where fats I try to stay around.

  • ch0d0b0y
    ch0d0b0y Posts: 1
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    I had this same question just today. Glad I found this post.
    But I do have a question.
    I am doing the TDEE method and 3-4 days a week that's fine (Mon, Wed, Fri in the gym, Sat 2-3 mile run) but cycling season is here and I will be riding to work Tues and Thurs. It's 20 miles each way and with my current weight (215) I burn 800-1000 cals on the way in and 1200-1400 on the way home (home is more climbing). Shouldn't I be eating at least some extra cal's? Rode today and had an extra shake pre ride AM and seemed fine with usual afternoon snack post PM. So I guess go with how I feel? I'm used to fueling up for ride and recovery shakes.

    So I guess my question if I do eat the extra cal's how do I treat them in MFP?

    Thoughts.....
  • TimothyFish
    TimothyFish Posts: 4,925 Member
    edited April 2015
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    Take all the calories you burn for a week and divide by 7. That is your average TDEE. Eat less than that every day and you'll lose weight.

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