Is it safe to eat back the calories burned?
cherryxoxo0511
Posts: 38 Member
Hi. For these 2 weeks, I have been doing research on whether should I include calories burned onto the diary. I felt unsafe whenever I was able to log into it and decided not to do so.
Is it okay to stay put to 1200-1300 diet with dancing for 1 and an half hour everyday and without logging in the calories lose during the dance? I am not a food lover and kind of don't enjoy much foods unless it is salad, boiled vegetables, low-fat natural flavour yogurt, hot milo or milk as I find most of the food salty (to me only).
Is it okay to stay put to 1200-1300 diet with dancing for 1 and an half hour everyday and without logging in the calories lose during the dance? I am not a food lover and kind of don't enjoy much foods unless it is salad, boiled vegetables, low-fat natural flavour yogurt, hot milo or milk as I find most of the food salty (to me only).
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Replies
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MFP is designed with the intention that you eat back calories burned through exercise. Especially if you're only eating 1200-1300 a day. That said, most people on here only eat back 50-75% of what MFP says they burn, since they don't want to overestimate the number of calories that they've burned and end up overrating.0
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How much calories you burn? Fitness pal (there is an article floating around somewhere) recommends that you may eat back 50-75percent of calories burned.0
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And by the way its great you enjoy healthy food!0
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I nearly always do and I'm losing a steady 2lb per week.0
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Strawblackcat wrote: »MFP is designed with the intention that you eat back calories burned through exercise. Especially if you're only eating 1200-1300 a day. That said, most people on here only eat back 50-75% of what MFP says they burn, since they don't want to overestimate the number of calories that they've burned and end up overrating.
I only can provided a rough estimation as I am using the guidelines I found on the net. I haven't get my Fitbit due to financial issue so I don't dare to put a bet on it. ^^"0 -
antennachick wrote: »How much calories you burn? Fitness pal (there is an article floating around somewhere) recommends that you may eat back 50-75percent of calories burned.
According to the guideline, it is 720 for an low impact dance for 90 minutes but I divide it into half or lesser as I am not too sure without fitbit on me. So it should be around 300 calories. However, without proper device...I don't dare to eat back as it might be lesser or more.0 -
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Losing inches are just as goodcherryxoxo0511 wrote: »
everyone is different so dont worry. Slow and steady will get there and is most likely to keep it off. Im not saying that 2 pounds off per week is bad...its not but 1 pound a week is recommended by fitness pal.
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antennachick wrote: »
Losing inches are just as goodcherryxoxo0511 wrote: » everyone is different so dont worry. Slow and steady will get there and is most likely to keep it off. Im not saying that 2 pounds off per week is bad...its not but 1 pound a week is recommended by fitness pal.
Oh really? I hope I can lose both. ^v^ I am pretty short as I am only 156cm so I want to meet my basic requirement weight for my height which is 46kg. But at this rate, I am not sure if I can make it... u_u I will keep track of both the diet, measurement and weight daily to make sure I am steady losing it... ^^" But I think if I get a Fitbit, it will better to keep track of everything... ^o^0 -
cherryxoxo0511 wrote: »antennachick wrote: »How much calories you burn? Fitness pal (there is an article floating around somewhere) recommends that you may eat back 50-75percent of calories burned.
According to the guideline, it is 720 for an low impact dance for 90 minutes but I divide it into half or lesser as I am not too sure without fitbit on me. So it should be around 300 calories. However, without proper device...I don't dare to eat back as it might be lesser or more.
Any commercial device is still only going to estimate your calories burned. There will always be an error in the amount it says. So, if you wear a Fitbit (or other fitness band, HRM, etc) and it tells you that you burned 700 calories, you should still figure in a 25% error and eat back 75% of your burn (525 calories in this case). I think if you get your estimates from a machine or use MFP's estimates, figure in a 50% error as those numbers tend to be much further off.
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BruceHedtke wrote: »cherryxoxo0511 wrote: »antennachick wrote: »How much calories you burn? Fitness pal (there is an article floating around somewhere) recommends that you may eat back 50-75percent of calories burned.
According to the guideline, it is 720 for an low impact dance for 90 minutes but I divide it into half or lesser as I am not too sure without fitbit on me. So it should be around 300 calories. However, without proper device...I don't dare to eat back as it might be lesser or more.
Any commercial device is still only going to estimate your calories burned. There will always be an error in the amount it says. So, if you wear a Fitbit (or other fitness band, HRM, etc) and it tells you that you burned 700 calories, you should still figure in a 25% error and eat back 75% of your burn (525 calories in this case). I think if you get your estimates from a machine or use MFP's estimates, figure in a 50% error as those numbers tend to be much further off.
Even with a fitbit, I have to take the 75% into record only? I see. I will take note when I have my fitbit next month. ^^0 -
Well, the most accurate way to know how many exercise calories to eat back is the scale. If you are eating back 75% and gaining weight (or not losing), you're not burning as much as you thought. If you are losing weight faster than your weekly goal, then you're burning more. Start with eating back 75% and see what the scale says after a few weeks and adjust if necessary.cherryxoxo0511 wrote: »BruceHedtke wrote: »cherryxoxo0511 wrote: »antennachick wrote: »How much calories you burn? Fitness pal (there is an article floating around somewhere) recommends that you may eat back 50-75percent of calories burned.
According to the guideline, it is 720 for an low impact dance for 90 minutes but I divide it into half or lesser as I am not too sure without fitbit on me. So it should be around 300 calories. However, without proper device...I don't dare to eat back as it might be lesser or more.
Any commercial device is still only going to estimate your calories burned. There will always be an error in the amount it says. So, if you wear a Fitbit (or other fitness band, HRM, etc) and it tells you that you burned 700 calories, you should still figure in a 25% error and eat back 75% of your burn (525 calories in this case). I think if you get your estimates from a machine or use MFP's estimates, figure in a 50% error as those numbers tend to be much further off.
Even with a fitbit, I have to take the 75% into record only? I see. I will take note when I have my fitbit next month. ^^0 -
BruceHedtke wrote: »
Well, the most accurate way to know how many exercise calories to eat back is the scale. If you are eating back 75% and gaining weight (or not losing), you're not burning as much as you thought. If you are losing weight faster than your weekly goal, then you're burning more. Start with eating back 75% and see what the scale says after a few weeks and adjust if necessary.cherryxoxo0511 wrote: »BruceHedtke wrote: »cherryxoxo0511 wrote: »antennachick wrote: »How much calories you burn? Fitness pal (there is an article floating around somewhere) recommends that you may eat back 50-75percent of calories burned.
According to the guideline, it is 720 for an low impact dance for 90 minutes but I divide it into half or lesser as I am not too sure without fitbit on me. So it should be around 300 calories. However, without proper device...I don't dare to eat back as it might be lesser or more.
Any commercial device is still only going to estimate your calories burned. There will always be an error in the amount it says. So, if you wear a Fitbit (or other fitness band, HRM, etc) and it tells you that you burned 700 calories, you should still figure in a 25% error and eat back 75% of your burn (525 calories in this case). I think if you get your estimates from a machine or use MFP's estimates, figure in a 50% error as those numbers tend to be much further off.
Even with a fitbit, I have to take the 75% into record only? I see. I will take note when I have my fitbit next month. ^^
^^^ Great advice. ^^^
By the way of course it's "safe" to eat them back - what's the worst that could happen if you are over-estimating?
Your weight loss may be slightly slower (which may be a good thing anyway), doesn't exactly sound unsafe does it?
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BruceHedtke wrote: »
Well, the most accurate way to know how many exercise calories to eat back is the scale. If you are eating back 75% and gaining weight (or not losing), you're not burning as much as you thought. If you are losing weight faster than your weekly goal, then you're burning more. Start with eating back 75% and see what the scale says after a few weeks and adjust if necessary.cherryxoxo0511 wrote: »BruceHedtke wrote: »cherryxoxo0511 wrote: »antennachick wrote: »How much calories you burn? Fitness pal (there is an article floating around somewhere) recommends that you may eat back 50-75percent of calories burned.
According to the guideline, it is 720 for an low impact dance for 90 minutes but I divide it into half or lesser as I am not too sure without fitbit on me. So it should be around 300 calories. However, without proper device...I don't dare to eat back as it might be lesser or more.
Any commercial device is still only going to estimate your calories burned. There will always be an error in the amount it says. So, if you wear a Fitbit (or other fitness band, HRM, etc) and it tells you that you burned 700 calories, you should still figure in a 25% error and eat back 75% of your burn (525 calories in this case). I think if you get your estimates from a machine or use MFP's estimates, figure in a 50% error as those numbers tend to be much further off.
Even with a fitbit, I have to take the 75% into record only? I see. I will take note when I have my fitbit next month. ^^
I see. Thanks for the advice. I will try and see what will happens. Hope it doesn't go the other way.0 -
BruceHedtke wrote: »
Well, the most accurate way to know how many exercise calories to eat back is the scale. If you are eating back 75% and gaining weight (or not losing), you're not burning as much as you thought. If you are losing weight faster than your weekly goal, then you're burning more. Start with eating back 75% and see what the scale says after a few weeks and adjust if necessary.cherryxoxo0511 wrote: »BruceHedtke wrote: »cherryxoxo0511 wrote: »antennachick wrote: »How much calories you burn? Fitness pal (there is an article floating around somewhere) recommends that you may eat back 50-75percent of calories burned.
According to the guideline, it is 720 for an low impact dance for 90 minutes but I divide it into half or lesser as I am not too sure without fitbit on me. So it should be around 300 calories. However, without proper device...I don't dare to eat back as it might be lesser or more.
Any commercial device is still only going to estimate your calories burned. There will always be an error in the amount it says. So, if you wear a Fitbit (or other fitness band, HRM, etc) and it tells you that you burned 700 calories, you should still figure in a 25% error and eat back 75% of your burn (525 calories in this case). I think if you get your estimates from a machine or use MFP's estimates, figure in a 50% error as those numbers tend to be much further off.
Even with a fitbit, I have to take the 75% into record only? I see. I will take note when I have my fitbit next month. ^^
^^^ Great advice. ^^^
By the way of course it's "safe" to eat them back - what's the worst that could happen if you are over-estimating?
Your weight loss may be slightly slower (which may be a good thing anyway), doesn't exactly sound unsafe does it?
I see. Sound pretty true too. People did mentioned before that if a person slim down too fast, they will regain the weight faster. Of course, I hope it will be fast but at a steady rate. ^^"0 -
I don't eat back my exercise calories, but then again, I DO know that on the weeks when I can make my Zumba class, it's a lot easier to hit my weight loss goal. I'm sure that takes the pressure off of having to be so careful, calorie wise. So in a sense, I do eat back some.0
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Yes, MFP is designed to eat them back. Most eat a portion (usually half to three quarters), to allow for room in errors in both overestimation of burns and errors in logging.0
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cherryxoxo0511 wrote: »BruceHedtke wrote: »
Well, the most accurate way to know how many exercise calories to eat back is the scale. If you are eating back 75% and gaining weight (or not losing), you're not burning as much as you thought. If you are losing weight faster than your weekly goal, then you're burning more. Start with eating back 75% and see what the scale says after a few weeks and adjust if necessary.cherryxoxo0511 wrote: »BruceHedtke wrote: »cherryxoxo0511 wrote: »antennachick wrote: »How much calories you burn? Fitness pal (there is an article floating around somewhere) recommends that you may eat back 50-75percent of calories burned.
According to the guideline, it is 720 for an low impact dance for 90 minutes but I divide it into half or lesser as I am not too sure without fitbit on me. So it should be around 300 calories. However, without proper device...I don't dare to eat back as it might be lesser or more.
Any commercial device is still only going to estimate your calories burned. There will always be an error in the amount it says. So, if you wear a Fitbit (or other fitness band, HRM, etc) and it tells you that you burned 700 calories, you should still figure in a 25% error and eat back 75% of your burn (525 calories in this case). I think if you get your estimates from a machine or use MFP's estimates, figure in a 50% error as those numbers tend to be much further off.
Even with a fitbit, I have to take the 75% into record only? I see. I will take note when I have my fitbit next month. ^^
I see. Thanks for the advice. I will try and see what will happens. Hope it doesn't go the other way.
One thing to keep in mind: often when you up your calories you will see an immediate jump up in the scale. Many people take this to mean that they are gaining fat -- this is not the case. This is almost always due to an increase in the stored glycogen in your body and the increased mass of food, not fat gain. See here: http://community.myfitnesspal.com/en/discussion/993576/why-you-gain-weight-if-you-eat-more-than-your-cut/p10 -
MarcyKirkton wrote: »I don't eat back my exercise calories, but then again, I DO know that on the weeks when I can make my Zumba class, it's a lot easier to hit my weight loss goal. I'm sure that takes the pressure off of having to be so careful, calorie wise. So in a sense, I do eat back some.
I see. Thanks for sharing with me your experience.0 -
Liftng4Lis wrote: »Yes, MFP is designed to eat them back. Most eat a portion (usually half to three quarters), to allow for room in errors in both overestimation of burns and errors in logging.
I see. Will take note. Thanks.0 -
These things (bolded) concern me.cherry wrote:I felt unsafe whenever I was able to log into it and decided not to do so.
Is it okay to stay put to 1200-1300 diet with dancing for 1 and an half hour everyday and without
logging in the calories lose during the dance? I am not a food lover and kind of don't enjoy much
foods unless it is salad, boiled vegetables, low-fat natural flavour yogurt, hot milo or milk
... without proper device... I don't dare to eat back as it might be lesser or more
Have you talked with your doctor or counselor about your issues with food / weight?
But to answer your question about eating exercise calories... yes and no.
No: Both my doctor & dietician said not to eat exercise calories. In fact, they'd never heard of such a thing.
Just treat exercise as a bonus toward weight loss, as well as being very healthy in itself.
Yes: Monitor your weight. If you're going too low (see below... your stated goal is already worrisome), or
losing too fast (doesn't look like you need to lose any weight), then eat 1/3 - 1/2 of what MFP thinks you've
burned in exercise that day. Keep it up until you're at a healthy weight (see below).
.
Here's a calculator from the Baylor College of Medicine which will tell you your BMI at any weight,I am only 156cm so I want to meet my basic requirement weight for my height which is 46kg
as well as how many calories & servings of the various food groups you need to maintain it.
https://www.bcm.edu/cnrc-apps/healthyeatingcalculator/eatingCal.html
It works in metric as well as normal units.
Using the numbers you give there for height & weight, your BMI would be 18.9.
18.5 is the LOWEST healthy BMI, so your goal (where did you come up with the idea that it's a 'requirement'?)
is just barely healthy.
60.5kg would make your BMI 24.9, which is the TOP end of the healthy range.
(And BTW, it says that if you're INACTIVE at that weight, you'd need about 1400 cal/day to maintain.
If you're doing extended intense exercise, you need more fuel.)
If you're already in between those weights, you're fine. Stop trying to lose weight.
Aim for recomposition - slowly losing fat & gaining muscle by eating at a slight calorie surplus
and concentrating on weightlifting.
Here's a helpful site. Ignore their sales pitches. http://www.bodyrecomposition.com/
And one where you can learn various exercises. Again, ignore the sales hype. http://www.bodybuilding.com/
Here's a calculator which will give you an idea of your body fat %, as well as a table showing what's
a healthy range. (See where it says "body fat category"? Underneath there's a line. Under that are
some symbols. Click the down arrow at the far right to see the table.)
http://www.webcalcsolutions.com/fitness-calculators/body-fat-navy.asp?acctnum=3
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These things (bolded) concern me.cherry wrote:I felt unsafe whenever I was able to log into it and decided not to do so.
Is it okay to stay put to 1200-1300 diet with dancing for 1 and an half hour everyday and without
logging in the calories lose during the dance? I am not a food lover and kind of don't enjoy much
foods unless it is salad, boiled vegetables, low-fat natural flavour yogurt, hot milo or milk
... without proper device... I don't dare to eat back as it might be lesser or more
Have you talked with your doctor or counselor about your issues with food / weight?
But to answer your question about eating exercise calories... yes and no.
No: Both my doctor & dietician said not to eat exercise calories. In fact, they'd never heard of such a thing.
Just treat exercise as a bonus toward weight loss, as well as being very healthy in itself.
Yes: Monitor your weight. If you're going too low (see below... your stated goal is already worrisome), or
losing too fast (doesn't look like you need to lose any weight), then eat 1/3 - 1/2 of what MFP thinks you've
burned in exercise that day. Keep it up until you're at a healthy weight (see below).
.
Here's a calculator from the Baylor College of Medicine which will tell you your BMI at any weight,I am only 156cm so I want to meet my basic requirement weight for my height which is 46kg
as well as how many calories & servings of the various food groups you need to maintain it.
https://www.bcm.edu/cnrc-apps/healthyeatingcalculator/eatingCal.html
It works in metric as well as normal units.
Using the numbers you give there for height & weight, your BMI would be 18.9.
18.5 is the LOWEST healthy BMI, so your goal (where did you come up with the idea that it's a 'requirement'?)
is just barely healthy.
60.5kg would make your BMI 24.9, which is the TOP end of the healthy range.
(And BTW, it says that if you're INACTIVE at that weight, you'd need about 1400 cal/day to maintain.
If you're doing extended intense exercise, you need more fuel.)
If you're already in between those weights, you're fine. Stop trying to lose weight.
Aim for recomposition - slowly losing fat & gaining muscle by eating at a slight calorie surplus
and concentrating on weightlifting.
Here's a helpful site. Ignore their sales pitches. http://www.bodyrecomposition.com/
And one where you can learn various exercises. Again, ignore the sales hype. http://www.bodybuilding.com/
Here's a calculator which will give you an idea of your body fat %, as well as a table showing what's
a healthy range. (See where it says "body fat category"? Underneath there's a line. Under that are
some symbols. Click the down arrow at the far right to see the table.)
http://www.webcalcsolutions.com/fitness-calculators/body-fat-navy.asp?acctnum=3
These things (bolded) concern me.cherry wrote:I felt unsafe whenever I was able to log into it and decided not to do so.
Is it okay to stay put to 1200-1300 diet with dancing for 1 and an half hour everyday and without
logging in the calories lose during the dance? I am not a food lover and kind of don't enjoy much
foods unless it is salad, boiled vegetables, low-fat natural flavour yogurt, hot milo or milk
... without proper device... I don't dare to eat back as it might be lesser or more
Have you talked with your doctor or counselor about your issues with food / weight?
But to answer your question about eating exercise calories... yes and no.
No: Both my doctor & dietician said not to eat exercise calories. In fact, they'd never heard of such a thing.
Just treat exercise as a bonus toward weight loss, as well as being very healthy in itself.
Yes: Monitor your weight. If you're going too low (see below... your stated goal is already worrisome), or
losing too fast (doesn't look like you need to lose any weight), then eat 1/3 - 1/2 of what MFP thinks you've
burned in exercise that day. Keep it up until you're at a healthy weight (see below).
.
Here's a calculator from the Baylor College of Medicine which will tell you your BMI at any weight,I am only 156cm so I want to meet my basic requirement weight for my height which is 46kg
as well as how many calories & servings of the various food groups you need to maintain it.
https://www.bcm.edu/cnrc-apps/healthyeatingcalculator/eatingCal.html
It works in metric as well as normal units.
Using the numbers you give there for height & weight, your BMI would be 18.9.
18.5 is the LOWEST healthy BMI, so your goal (where did you come up with the idea that it's a 'requirement'?)
is just barely healthy.
60.5kg would make your BMI 24.9, which is the TOP end of the healthy range.
(And BTW, it says that if you're INACTIVE at that weight, you'd need about 1400 cal/day to maintain.
If you're doing extended intense exercise, you need more fuel.)
If you're already in between those weights, you're fine. Stop trying to lose weight.
Aim for recomposition - slowly losing fat & gaining muscle by eating at a slight calorie surplus
and concentrating on weightlifting.
Here's a helpful site. Ignore their sales pitches. http://www.bodyrecomposition.com/
And one where you can learn various exercises. Again, ignore the sales hype. http://www.bodybuilding.com/
Here's a calculator which will give you an idea of your body fat %, as well as a table showing what's
a healthy range. (See where it says "body fat category"? Underneath there's a line. Under that are
some symbols. Click the down arrow at the far right to see the table.)
http://www.webcalcsolutions.com/fitness-calculators/body-fat-navy.asp?acctnum=3
I have consulted my dr a few weeks before and she suggested me to lose at least 6kg more. Therefore I am still trying to losing weight through dieting (taking 1200 calories at least but not cutting off all carbo and eating normally but at a smaller portion and spread it into 5 meals instead) and some cardio dances through online videos due to cost wise as I am just a student on Industry Attachment so I have a low budget for fitness program or devices such as Fitbit.
Setting a lower target is to somehow like pushing myself abit further. I am an Asian so I am sort of fatter than anyone around me in my country so it is kind of a pressure. If I can lose 6kg in the near future, I wish to lose a bit more but of course, though proper ways and not skipping of meals to make it happens. My friends does skip carbo totally and only ate one or two mouth of burgers but I know it is not lasting as once you get back to a normal diet, it will be a re-bounce therefore I follow what I have found through researched and consultation with my family dr.0
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