Should I be as close to 0 calories left as possible including the extra

blkandwhite77
blkandwhite77 Posts: 281 Member
edited November 24 in Getting Started
ok so I'm confused. I was given 1200 calories a day. I work out for about an hour 4 days a week giving me around 250-350 calories burned on those days. So do I eat an extra 250-350 calories to bring my calories left to zero? Or is having the extra calories not used on work out days a good way to lose the goal of 2 pounds per week? I'm confused

Replies

  • PaytraB
    PaytraB Posts: 2,360 Member
    edited September 2015
    MFP is set up to give you daily calories based on your entered weight loss goals without any exercise. That's where the 1200 calories comes from. It's calories to eat without exercise.
    When you exercise, you have to fuel that exercise. You do this by "eating back" your exercise calories (the 250-350 you list). However, MFP's exercise data base is quite generous with calories burned, so it's best to eat back about 1/2 of those calories and monitor your weight loss for a couple of months.
    If you are losing too fast or are too hungry, eat back more of your exercise calories; maybe 3/4 of them, for example. Everyone's body is different, so there is a bit of trial and error to find what works best for you.
    So, yes, you should be trying to get to 0 calories left.

    Make sure that no matter what you do, you don't eat below your BMR plus exercise calories. Your BMR is the minimum amount of calories your body needs, at rest, to keep itself healthy and functioning properly. If you eat below this, organs and systems are struggling to survive.
    A goal that is too aggressive can lead to burn-out and disappointment, as well as bad health.

    Good luck. You can do this.
  • dubird
    dubird Posts: 1,849 Member
    Depends on how you're entering those calories burned. If you're letting MFP or a gym machine calculate the calories burned, it's not going to be accurate. I know for MFP, it's recommended you only eat back half of what it tells you. Now, if you're wearing a heart rate monitor, either with a tracker or by itself, you can be much more accurate. Won't be 100%, but it'll have more of your variables to use instead of a stock set.

    With that being said, yes, eat back your exercise calories. If you're only depending on MFP to tell you what your burn is, eat back about half of them, but 1200 is generally the lowest recommended daily calorie limit to remain healthy, so it's best to stay at that.
  • svpzk
    svpzk Posts: 8 Member
    It seems sometimes though that I work so many extra calories into my deficit. It seems unreal to eat that much food!
  • RGv2
    RGv2 Posts: 5,789 Member
    That much food? If you really exercise off 250-350 calories, a total of 1450 - 1550 calories per day isn't that much, especially for someone who is 22yrs old.
  • kami3006
    kami3006 Posts: 4,979 Member
    RGv2 wrote: »
    That much food? If you really exercise off 250-350 calories, a total of 1450 - 1550 calories per day isn't that much, especially for someone who is 22yrs old.

    ^ This, and you don't have to eat a ton more, just eat more calorie dense foods.
  • dubird
    dubird Posts: 1,849 Member
    kami3006 wrote: »
    RGv2 wrote: »
    That much food? If you really exercise off 250-350 calories, a total of 1450 - 1550 calories per day isn't that much, especially for someone who is 22yrs old.

    ^ This, and you don't have to eat a ton more, just eat more calorie dense foods.

    ^ This this. Try nuts if you're looking for something healthy but calorie dense. There's a reason I don't eat cashews anymore, despite loving them!

    Also, how big a deficit do you have? Did you set a custom goal or did MFP set it for you?
This discussion has been closed.

Categories