calories allowed after intense excercise

chikko1121
chikko1121 Posts: 6 Member
edited November 2024 in Fitness and Exercise
Hi!

I am very new to this and recently started BJJ. I noticed that after I train I get space again on my macros. Shoul I be filling it up even if I already hit my daily goals?

Replies

  • barbecuesauce
    barbecuesauce Posts: 1,771 Member
    Are you using MFP's NEAT method or have you used another calculator that takes exercise into account?

    -If using MFP's method, you should be eating back at least some calories. Start with half, eat back more if you are losing too quickly.

    -If you have used a method that gives you your number including exercise activity, override your exercise calories to 1. You would be double dipping if you ate the amount of exercise calories MFP gives you.
  • Ironmaiden4life
    Ironmaiden4life Posts: 422 Member
    OP what are your goals? fat loss, maintenance, bulking, recomp?
  • chikko1121
    chikko1121 Posts: 6 Member
    Fat loss primarily. I am now down to 178lbs from 185 but at.28.8% BF
  • chikko1121
    chikko1121 Posts: 6 Member
    barbecuesauce wrote: »
    Are you using MFP's NEAT method or have you used another calculator that takes exercise into account?

    -If using MFP's method, you should be eating back at least some calories. Start with half, eat back more if you are losing too quickly.

    -If you have used a method that gives you your number including exercise activity, override your exercise calories to 1. You would be double dipping if you ate the amount of exercise calories MFP gives you.

  • chikko1121
    chikko1121 Posts: 6 Member
    MFP's NEAT I guess since my ony measures are coming from the app.

    You mean if I shed 1600 calories after BJJ, Even if ai already hit my target for the day, I should eat.

    Whats the rule on eating after 6?

    Thanks!
  • AsISmile
    AsISmile Posts: 1,004 Member
    The rule is that the time of day does not matter. Only important thing is calories in versus calories out.
  • Ironmaiden4life
    Ironmaiden4life Posts: 422 Member
    chikko1121 wrote: »
    Fat loss primarily. I am now down to 178lbs from 185 but at.28.8% BF

    then don't eat back your exercise calories as long as you're not dipping below your BMR and congrats on the loss so far :)

  • barbecuesauce
    barbecuesauce Posts: 1,771 Member
    chikko1121 wrote: »
    MFP's NEAT I guess since my ony measures are coming from the app.

    You mean if I shed 1600 calories after BJJ, Even if ai already hit my target for the day, I should eat.

    Whats the rule on eating after 6?

    Thanks!

    MFP tends to overestimate exercise calories, so I would start by eating half of what they say you burn. Track your losses for a month or two, and if you have lost too much, eat more of your calories. (I seem to be on track if I eat 75%). For my first several months here, I did intense exercise and didn't eat back any, and I lost too much muscle mass and eventually began losing hair. I do not recommend this at all.

    Also, do I understand you correctly and you are burning 1600 calories doing BJJ? That seems like a very high burn. Where are you getting this number? It seems to be about what online calculators say you'll burn for 2 hours, but let me ask you: are you really in motion for that whole period, or are you watching your instructor/other students? You may be overestimating your burn.

    The rule on eating after 6 is this: make sure you have made room in your daily calories for that snack, or you'll maintain or gain. I love snacking at night so I plan to have calories for it. I also tend to eat lower-fat during the day so I have room in my macros.
  • chikko1121
    chikko1121 Posts: 6 Member
    Thank you




    barbecuesauce wrote: »
    chikko1121 wrote: »
    MFP's NEAT I guess since my ony measures are coming from the app.

    You mean if I shed 1600 calories after BJJ, Even if ai already hit my target for the day, I should eat.

    Whats the rule on eating after 6?

    Thanks!

    MFP tends to overestimate exercise calories, so I would start by eating half of what they say you burn. Track your losses for a month or two, and if you have lost too much, eat more of your calories. (I seem to be on track if I eat 75%). For my first several months here, I did intense exercise and didn't eat back any, and I lost too much muscle mass and eventually began losing hair. I do not recommend this at all.

    Also, do I understand you correctly and you are burning 1600 calories doing BJJ? That seems like a very high burn. Where are you getting this number? It seems to be about what online calculators say you'll burn for 2 hours, but let me ask you: are you really in motion for that whole period, or are you watching your instructor/other students? You may be overestimating your burn.

    The rule on eating after 6 is this: make sure you have made room in your daily calories for that snack, or you'll maintain or gain. I love snacking at night so I plan to have calories for it. I also tend to eat lower-fat during the day so I have room in my macros.

  • chikko1121
    chikko1121 Posts: 6 Member
    Thank you everyone!
This discussion has been closed.

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