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How much do you burn a day exercising and how much do you nett at?

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Posts: 61 Member
edited November 2024 in Health and Weight Loss
Just curious? I burn about 600 a day and eat 1200..... not sure I'm eating enough?? How does everyone else work?

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  • Posts: 4,696 Member
    kirzz92 wrote: »
    Just curious? I burn about 600 a day and eat 1200..... not sure I'm eating enough?? How does everyone else work?

    You eat 1200 calories or you net 1200 calories?

    If the former, you are certainly not eating enough. How do you calculate your exercise calories burned? Also, how much weight are you trying to lose?
  • Posts: 3,358 Member
    Are you eating your exercise calories back?
  • Posts: 61 Member
    I eat 1200 and burn 600.. I'm only 42kgs so not trying to lose but rather tone up.
  • Posts: 6,652 Member
    MFP tells me about 1200-1300, so I figure 400-500.

    I think I net about 2500.
  • Posts: 78 Member
    edited June 2015
    When I first started, I was advised to eat back half of my exercise calories. On most days, exercise calories raise my allowance from 1200 to 1600, so I aim for 1400. There seems to be a wide range of opinions on whether to eat back exercise calories or not but I saw a thread recently, where many people were eating theirs back in full and making good progress in terms of both weight loss and health. I only go for half, because I know mfp is overly generous on calorie burn for my sport. When I accidentally allowed my net calories to get as low as yours, I ended up exhausted and in pain from poor muscle repair.
  • Posts: 3,358 Member
    kirzz92 wrote: »
    I eat 1200 and burn 600.. I'm only 42kgs so not trying to lose but rather tone up.

    You didn't answer the question, are you eating your exercise calories back?

    Toning is losing weight. And you're already pretty light, so don't try and lose anything. I would suggest a recomp or a bulk...
  • Posts: 5,795 Member
    What do you use to measure that 600 calorie burn? Seems awfully high.
  • Posts: 4,696 Member
    edited June 2015
    kirzz92 wrote: »
    I eat 1200 and burn 600.. I'm only 42kgs so not trying to lose but rather tone up.

    If this is the case, you should be eating at maintenance and lifting weights. What is your age/height?

    I also think your calorie burns are overestimated.
  • Posts: 1,896 Member
    My BodyMedia FIT seems to believe I burn an average of 745 calories from exercise (65 minutes of cardio a day). My TDEE is somewhere in the realm of 2700-2800 and I eat 2450-2550.
  • Posts: 1,122 Member
    "Toning" is a myth. You are already likely underweight unless you are extremely short.

    Eat at, or over maintenance, and lift heavy. That way you'll put on muscle, and get the "toned" look you're shooting for.
  • Posts: 14,517 Member
    edited June 2015
    kirzz92 wrote: »
    Just curious? I burn about 600 a day and eat 1200..... not sure I'm eating enough?? How does everyone else work?

    Um, no.......

    You burn calories 24/7.....even people in a coma burn calories. MFP as designed gave you 1200 Net (based upon "I want to lose xx pounds per week"). Net means you eat exercise calories back....in your case 1200+600...or 1800 calories.

    However, calorie burn estimates are often inflated. Plan on eating back 50-75%....or 1500-1650 total calories.
  • Posts: 7,692 Member
    kirzz92 wrote: »
    I eat 1200 and burn 600.. I'm only 42kgs so not trying to lose but rather tone up.
    Then you should be eating maintenance calories if you don't want to lose and if you want a more "toned" look then you probably want to look into a lifting program.

    As for your original question:
    I burn a little over 500 on cardio days (2 days a week) and my average intake is 1835 for weight loss. I'm 5'4.5" and 135lbs (61.5kg I think). I lift heavy 3 days a week for 60-90 mins and if my Surge is correct about 210-250 or so calories burned.
  • Posts: 15,573 Member
    OP, if your goal is to "tone up", with your stats you should definitely eat at maintenance and get into a lifting program as @shadow2soul mentioned

    I'm in maintenance and only lift so I just assume it fits into my "lightly active" lifestyle and eat about 1800-1900. When I'm trying to lose I'll eat about 1600.
  • Posts: 13,342 Member
    To lose I eat 1850 gross cals / maintain on 2200 approx.
    I use TDEE method and don't eat back exercise cals as that's figured into the calculation.

    (My average cals from daily exercise are approx 600)
  • Posts: 41,865 Member
    uhhhhhh....fit and toned people actually eat...a lot. you're netting 600 calories per day...you're not even providing your body with adequate energy for basic functions. Set your goal to maintenance and eat accordingly...and get into the weight room
  • Posts: 5,235 Member
    I burn more than 600 a day from exercise. Some days I eat more than that back, some days none of it , but most days a % depending what I feel like. Just use common sense, fuel your workouts and listen to your body.
  • Posts: 7,692 Member
    cwolfman13 wrote: »
    uhhhhhh....fit and toned people actually eat...a lot. you're netting 600 calories per day...you're not even providing your body with adequate energy for basic functions. Set your goal to maintenance and eat accordingly...and get into the weight room

    @cwolfman13

    You reminded me of this quote that was posted in the around the gym a couple weeks ago.
    Athletes-eat-and-train-they-don%E2%80%99t-diet-and-exercise-quote-myfitstation.jpg
  • Posts: 41,865 Member
    shadow2soul wrote: »
    show previous quotes

    @cwolfman13

    You reminded me of this quote that was posted in the around the gym a couple weeks ago.
    Athletes-eat-and-train-they-don%E2%80%99t-diet-and-exercise-quote-myfitstation.jpg

    it's very accurate...
  • Posts: 1,516 Member
    edited June 2015
    kirzz92 wrote: »
    I eat 1200 and burn 600.. I'm only 42kgs so not trying to lose but rather tone up.

    Sweetie, you need to eat more! You won't tone up with that diet at your current weight. You'll lose muscle, your skin will get loose and gross, and then it will get tight, like over a skeleton!

    You need to eat ALL your calories to tone up. :) You should be looking to hit at around 14% body fat as a woman, too--that's fat you need for your brain, your boobs, your butt, and for your cycles. If you aren't cycling, you may be still under eating. This can cause osteoporosis later on, especially if you aren't lifting weights.

    You're probably not trying to get pregnant at your age, but at a too-low body fat, you're more likely to miscarry, to have preterm birth, and to have a baby with sub-normal intelligence, too.

    Your brain is made of fat. Nourish it. If you want to look more toned, build some muscle, too. :) But strive to keep above the level of fat that is harmful!

    You will be more toned when you gain some muscle. So you actually want to gain weight at this point, not just "tone up." :) Eat 100% of what MFP says that you burn (because it probably says that you burn too much), and you should be seeing your strength increase and your weight increase, too. That's GOOD. A heavier-but-stronger body with healthy amounts of muscle will always look better than one that's really thin.
  • Posts: 17,562 Member
    OP, how tall are you, because that's a seriously low weight if you're above 5' tall.
  • Posts: 19,251 Member
    edited June 2015
    92 pounds. Under eating.....looks about 16... red flags galore here. Sorry.
  • Posts: 1,475 Member
    BZAH10 wrote: »
    What do you use to measure that 600 calorie burn? Seems awfully high.

    This... at 93lbs I doubt you are buring that much. It's hard for me to do that and I have 30lbs on you.

    BUT... unless you are like 4'7" you shouldn't lose any more weight.... hit the weights instead!
  • Posts: 17,562 Member
    Sabine_Stroehm wrote: »
    92 pounds. Under eating.....looks about 16... red flags galore here. Sorry.

    That's what I was thinking.

    Adding this in: myfitnesspal.desk.com/customer/portal/articles/1575987-eating-disorder-resources
  • Posts: 19,251 Member
    fwiw: from 2013 she says she's an adult.

    https://community.myfitnesspal.com/en/discussion/890924/help-losing-the-last-bit-of-body-fat-female
  • Posts: 19,251 Member
    shadow2soul wrote: »
    show previous quotes

    @cwolfman13

    You reminded me of this quote that was posted in the around the gym a couple weeks ago.
    Athletes-eat-and-train-they-don%E2%80%99t-diet-and-exercise-quote-myfitstation.jpg

    NICE!
  • Posts: 1,475 Member
    Sabine_Stroehm wrote: »
    fwiw: from 2013 she says she's an adult.

    https://community.myfitnesspal.com/en/discussion/890924/help-losing-the-last-bit-of-body-fat-female

    Yikes. She's lost another 18lbs since that post.
  • Posts: 6 Member
    Sabine_Stroehm wrote: »
    92 pounds. Under eating.....looks about 16... red flags galore here. Sorry.

    Agreed!
  • Posts: 61 Member
    Hi guys!
    Sorry this response is so delayed...

    Let me go into a bit more details.
    I am extremely short 4"11.. and I'm 23 years old. Lol (def not 16)

    I was overweight beginning of last year and then something traumatic happened in my life and I went into awful depression, that's when I lost so much weight.
    I'm not trying to lose any more weight, just build some muscle..
    After such a tough year last year and struggling to eat due to no appetite, it's tough for me to force myself to get through the 1200 calories... but I've been pushing, it's not me being funny..

    I don't eat back my calories and I'm pretty sure my calories burnt is accurate. I use a heart rate monitor... I do one hour cardio and one hour weights 5x per week.
  • Posts: 569 Member
    Skip the cardio and try to eat more!
  • Posts: 580 Member
    kirzz92 wrote: »
    Hi guys!
    Sorry this response is so delayed...

    Let me go into a bit more details.
    I am extremely short 4"11.. and I'm 23 years old. Lol (def not 16)

    I was overweight beginning of last year and then something traumatic happened in my life and I went into awful depression, that's when I lost so much weight.
    I'm not trying to lose any more weight, just build some muscle..
    After such a tough year last year and struggling to eat due to no appetite, it's tough for me to force myself to get through the 1200 calories... but I've been pushing, it's not me being funny..

    I don't eat back my calories and I'm pretty sure my calories burnt is accurate. I use a heart rate monitor... I do one hour cardio and one hour weights 5x per week.

    If you struggle to eat more, maybe ditch the cardio for a while. Add in more foods that are high calorie but low volume e.g. olive oil, peanut butter, full fat dairy.
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