Exercise Calories

Are you eating to enough?

http://www.myfitnesspal.com/topics/show/10589-for-those-confused-or-questioning-eating-your-exercise-calo

http://www.myfitnesspal.com/topics/show/61706-guide-to-calorie-deficit


This is just a part of it! please read the link above


Generally someone with a BMI over 32 can do a 1000 calorie a day (2 lbs a week) deficit
With a BMI of 30 to 32 a deficit of 750 calories is generally correct (about 1.5 lbs a week)
With a BMI of 28 to 30 a deficit of 500 calories is about right (about 1 lb a week)
With a BMI of 26 to 28 a deficit of about 300 calories is perfect (about 1/2 lb a week)
and below 26... well this is where we get fuzzy. See now you're no longer talking about being overweight, so while it's still ok to have a small deficit, you really should shift your focus more towards muscle tone, and reducing fat. This means is EXTRA important to eat your exercise calories as your body needs to KNOW it's ok to burn fat stores, and the only way it will know is if you keep giving it the calories it needs to not enter the famine response (starvation mode)


Also this might be helpful http://www.myfitnesspal.com/blog/00trayn/view/how-to-bust-a-3-month-plateau-87677

http://www.myfitnesspal.com/topics/show/153704-myth-or-fact-simple-math-3500-calories-one-pound-eat



Good luck on your journey

http://shouldieatmyexercisecalories.com/

i've been told you are suppose to eat your calories on here because MFP( My fitness pal) already calculates them in for you. So you are suppose to come as close to what they say you should eat for the day. I am fairly new here as well.. hope you get some more help.. Good luck!

this is exactly right. MFP is different from the "real world" in that this site pre-calculates a deficit for you, so eating exercise calories only KEEPS you in that deficit. For most trainers and experts, before they understand MFP, they'll say "no, don't eat them" but then after MFP's system is explained they'll feel better. It's something to be aware of, don't just ask a trainer or other expert if you should eat your exercise calories, because they'll say no unless they understand MFP.