Deficit

daryllhilton
daryllhilton Posts: 7 Member
edited November 2024 in Food and Nutrition
Losing weight very successfully on MFP combined with a good training regime.......BUT there seems to be 2 points of view on the following topic. I'm eating 2200 calories and 220 grams of carbs daily. If I train vigourously and use up 600 calories can I consume all of or some of those calories back ? If I didn't I would be only be living on 1600 calories.... Would that deficit be healthy ? Don't forget I was already losing weight on the original 2200. 1 side says you can and the other says you can't ....... If you know what I mean !!!!

Replies

  • daryllhilton
    daryllhilton Posts: 7 Member
    edited February 2016
    I've lost 18lbs by the way. Was 19st 1lb, now 17st 11lbs . In a month !!!
  • TavistockToad
    TavistockToad Posts: 35,719 Member
    the more calories you eat and still lose weight the better IMO!

    MFP works by, as you say, creating a deficit BEFORE exercise, so you can eat back those extra calories burnt exercising - just make sure you're fairly happy with the accuracy of the burn cals.
  • richln
    richln Posts: 809 Member
    You are already losing very rapidly; what's the rush? Aggressive deficits will cause you to lose more muscle mass, decrease your metabolism, compromise your recovery and health, and make you hangry.
  • jacksonpt
    jacksonpt Posts: 10,413 Member
    Everything about calorie counting and weight loss/gain is based on estimates. As such, a lot of this is about trial and error, and what works for one person may or may not work for another based on differences in how different people estimate.

    So with all that said, if you're losing on 2200, you lose faster on 1600. Body composition and workout performance may well be impacted by the larger deficit, but you'll have to decide for yourself how important that is.

    There are some good threads on exercise calories... do some reading so you understand that concept better, then you can make the decision for yourself.
  • nordlead2005
    nordlead2005 Posts: 1,303 Member
    To lose weight in a healthy manner you want CI < CO such that you don't lose more than 1% of your bodyweight per week on average.

    How you come to a solution for what CI is doesn't matter. It can be a set calorie amount and not eating back exercise (typically based on TDEE - some percentage), or it can be some base amount + exercise calories, or any other method of your choosing.

    I use MFP's method and eat back exercise calories because it works for me. I won't tell someone to eat back exercise calories unless they are using the MFP method and NOT eating back exercise calories, because often this leads to losing weight too fast (remember, 1% of your bodyweight or less per week on average).

    Odds are, that if you lost 18lb in 1 month you are losing weight too fast, which means you should be eating more. Now, should you be eating back those 600 exercise calories? I don't know. Possibly, it depends on the method you are using.
  • daryllhilton
    daryllhilton Posts: 7 Member
    edited February 2016
    Many thanks for your replies , really appreciate it. The general consensus seems to be that it's perfectly safe to consume your calories back if you like and still lose weight on your daily 2200. Was a bit confused last week when one of the personal trainers in my gym said you CANNOT do this " your daily calories are your daily calories irrespective of your exercise ". I might add that though I lost 18lbs , most of that was in the first week so probably not all fat but water weight as well?. I know it seems a lot but I've not starved or undernourished myself. Again I really appreciate your answers thank you all very much !!!
  • janejellyroll
    janejellyroll Posts: 25,763 Member
    daryllhilton wrote: »
    Many thanks for your replies , really appreciate it. The general consensus seems to be that it's perfectly safe to consume your calories back if you like and still lose weight on your daily 2200. Was a bit confused last week when one of the personal trainers in my gym said you CANNOT do this " your daily calories are your daily calories irrespective of your exercise ". I might add that though I lost 18lbs , most of that was in the first week so probably not all fat but water weight as well?. I know it seems a lot but I've not starved or undernourished myself. Again I really appreciate your answers thank you all very much !!!

    Saying that your daily calories are your daily calories irrespective of your exercise is silly.

    In order to determine if someone could hurt their weight loss goals by eating back exercise calories, you'd have to know how they came up with their calorie goal. If exercise is taken into account in your calorie goal, you obviously don't want to eat those back. But if you have a goal based on your non-exercise energy expenditure, you can eat back some or all of them without setting yourself back.
  • jacksonpt
    jacksonpt Posts: 10,413 Member
    daryllhilton wrote: »
    Many thanks for your replies , really appreciate it. The general consensus seems to be that it's perfectly safe to consume your calories back if you like and still lose weight on your daily 2200. Was a bit confused last week when one of the personal trainers in my gym said you CANNOT do this " your daily calories are your daily calories irrespective of your exercise ". I might add that though I lost 18lbs , most of that was in the first week so probably not all fat but water weight as well?. I know it seems a lot but I've not starved or undernourished myself. Again I really appreciate your answers thank you all very much !!!

    You need to be in a calorie deficit to lose weight. That's a given. How you get there and what you log/count/track is really up to you.
  • AnvilHead
    AnvilHead Posts: 18,343 Member
    edited February 2016
    daryllhilton wrote: »
    Many thanks for your replies , really appreciate it. The general consensus seems to be that it's perfectly safe to consume your calories back if you like and still lose weight on your daily 2200. Was a bit confused last week when one of the personal trainers in my gym said you CANNOT do this " your daily calories are your daily calories irrespective of your exercise ". I might add that though I lost 18lbs , most of that was in the first week so probably not all fat but water weight as well?. I know it seems a lot but I've not starved or undernourished myself. Again I really appreciate your answers thank you all very much !!!

    It depends on which way you're calculating your daily calories. MFP uses a model which doesn't include exercise - just your BMR (basal metabolic rate) and NEAT (non-exercise activity thermogenesis - your daily activities outside of exercise). When doing it that way, exercise creates a larger deficit which needs to be accounted for, so you eat those calories back (or at least part of them, because calorie burn figures are quite often exaggerated).

    If you're calculating your calories off TDEE (total daily energy expenditure), that includes all the above plus exercise. Your TDEE figure will be higher than your MFP calculation because the calorie expenditure from exercise is already factored in. If using TDEE, you don't eat exercise calories back because they've already been accounted for.
  • daryllhilton
    daryllhilton Posts: 7 Member
    AnvilHead wrote: »
    daryllhilton wrote: »
    Many thanks for your replies , really appreciate it. The general consensus seems to be that it's perfectly safe to consume your calories back if you like and still lose weight on your daily 2200. Was a bit confused last week when one of the personal trainers in my gym said you CANNOT do this " your daily calories are your daily calories irrespective of your exercise ". I might add that though I lost 18lbs , most of that was in the first week so probably not all fat but water weight as well?. I know it seems a lot but I've not starved or undernourished myself. Again I really appreciate your answers thank you all very much !!!

    It depends on which way you're calculating your daily calories. MFP uses a model which doesn't include exercise - just your BMR (basal metabolic rate) and NEAT (non-exercise activity thermogenesis - your daily activities outside of exercise). When doing it that way, exercise creates a larger deficit which needs to be accounted for, so you eat those calories back (or at least part of them, because calorie burn figures are quite often exaggerated).

    If you're calculating your calories off TDEE (total daily energy expenditure), that includes all the above plus exercise. Your TDEE figure will be higher than your MFP calculation because the calorie expenditure from exercise is already factored in. If using TDEE, you don't eat exercise calories back because they've already been accounted for.

    Thanks for your reply mate and yes I am using the MFP model. Appreciated. Some great replies !!!
  • BurnWithBarn2015
    BurnWithBarn2015 Posts: 1,026 Member
    You lost 18 lbs !
    So you CAN do it.

    Just keep on going and doing what your doing :)

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  • daryllhilton
    daryllhilton Posts: 7 Member
    I suppose so !!! Just that it was a bit of a grey area and didn't want to feel guilty consuming extra . Thanks for the reply !!
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