Eat back exercise calories?

cjclark890
cjclark890 Posts: 11 Member
in Health and Weight Loss
I've been doing this for less than 2 weeks and I have a lot to learn. I am on a 1300 calorie diet which I have been able to stick very close to for the last 9 or 10 days, since I started. I'm 5'3" and weigh 157 pounds at last weigh in, I've been avoiding the scale for the past few days because it is my TOTM and I know I'm carrying some water weight. I exercise 5 days a week with a DVD, but even on my rest days I get on my stationary bike. I don't log most of my exercise because I have no way of knowing exactly how many calories I am burning that way. My question is, since my calorie intake is so low, should I be eating extra when I do intense cardio? I tend to be hungry and tired but I don't want to calculate things inaccurately and end up erasing the deficit. TIA---btw, my diary is public if anyone wants to take a look and give me advice. I ordered a food scale that will be here Monday for better accuracy.

Replies

  • janejellyroll
    janejellyroll Posts: 25,763 Member
    If your calorie goal comes from MFP, it's designed for you to eat back at least some of your exercise calories.

    Yes, you'll have to estimate. But that doesn't mean it isn't worthwhile. If you're hungry and tired, you should listen to that.

    If you're afraid of over-eating, go with 50% of the exercise calories.
  • cbihatt
    cbihatt Posts: 319 Member
    I don't eat back my exercise calories, but I do set my calorie target (for eating) a little higher to compensate. This works for me.
  • bananagymgirl
    bananagymgirl Posts: 1 Member
    I am doing an exercise DVD also - and I guesstimate the calories burned each time. I actually googled UFC Fit which is what I'm doing, which helped me come up with the number of calories. I am finding if I do exercise and eat more to compensate, I lose more weight! It seems like a LOT to eat. I've not felt hungry or tired once, and I'm on 1200 calories basic, with about 600 extra per day from exercise. I even include walking my dog as an exercise and make sure I eat every last calorie...
  • MamaFunky
    MamaFunky Posts: 735 Member
    edited April 2016
    Do you have a HRM? While they are not 100% accurate, they are a great tool to have when using MFP. If I burn 600 calories I will eat some of it back. If I burn 250 calories the next day, I won't. I have been maintaining for over two years now, and its worked for me. That's great your getting a food scale. IMO, a HRM and a food scale are important parts of being successful using MFP. I just don't like estimating. I wouldn't want to over-estimate my calories I consume, so I got a food scale. I don't want to over-estimate my exercise calories so I got a HRM. I am sure there are some people that do estimate and have been successful, but it seems like it may take a bit longer to make sure your estimates are accurate.
  • MommaChubs79
    MommaChubs79 Posts: 10 Member
    I have a fit bit and it puts in extra calories for me based on steps I've taken. I tend to always eat over my 1300 calories, luckily, bc of my exercise, I don't go "over." I am proud of you for eating your 1300 because I think that's pretty tough. Will you friend me so I can see your meals?
  • cjclark890
    cjclark890 Posts: 11 Member
    Thanks everyone, I'm guessing I should pay attention to how I'm feeling and eat a little extra on days when I am truly hungry. I don't have the extra bucks at the moment for a fitbit or other type of HRM, so I'll have to estimate on the calories for the time being. Still, I should stay in a deficit as long as I don't go overboard
  • cjclark890
    cjclark890 Posts: 11 Member
    MommaChubs79 wrote: »
    I have a fit bit and it puts in extra calories for me based on steps I've taken. I tend to always eat over my 1300 calories, luckily, bc of my exercise, I don't go "over." I am proud of you for eating your 1300 because I think that's pretty tough. Will you friend me so I can see your meals?

    I'll send you a request :smile:
  • janejellyroll
    janejellyroll Posts: 25,763 Member
    cjclark890 wrote: »
    Thanks everyone, I'm guessing I should pay attention to how I'm feeling and eat a little extra on days when I am truly hungry. I don't have the extra bucks at the moment for a fitbit or other type of HRM, so I'll have to estimate on the calories for the time being. Still, I should stay in a deficit as long as I don't go overboard

    I went for months before getting my Fitbit and I had success just eating back 50% of my estimated calorie burn.
  • cjclark890
    cjclark890 Posts: 11 Member
    Okay, what I've been doing for this app is putting a little less, sometimes half the minutes I actually spend exercising to avoid overestimating the calories burned, then eating back most of the extra calories it gives me. Does that sound reasonable?
  • NorthCascades
    NorthCascades Posts: 10,968 Member
    cjclark890 wrote: »
    [1] I don't log most of my exercise because I have no way of knowing exactly how many calories I am burning that way. [2] My question is, since my calorie intake is so low, should I be eating extra when I do intense cardio?

    [1] Don't let perfect be the enemy of good. Use your best guess, it's the best you have, and over time your scale will help you dial it in.

    [2] If your cardio is intense, you're probably going over your lactate threshold, which means you're not just burning fat, you're also using up glucose in your muscles and liver. Even when you're at a calorie deficit, your body is going to replenish your glucose stores. And that comes out of the 1,300 kCal you're eating. You don't have to eat all of your exercise calories back (if your deficit is 523 instead of 500 one day, it won't kill you) but you really should eat some of them. Specifically, if you're doing intense cardio, you should eat some carbs right after you finish working out. Fats and protein are good too. A glass of chocolate milk is good, if you enjoy it; I don't so I make a smoothie with raspberries, regular milk, and protein powder.
  • janejellyroll
    janejellyroll Posts: 25,763 Member
    cjclark890 wrote: »
    Okay, what I've been doing for this app is putting a little less, sometimes half the minutes I actually spend exercising to avoid overestimating the calories burned, then eating back most of the extra calories it gives me. Does that sound reasonable?

    Yeah, however you want to work it. I would let the app put the whole amount and then just remember to eat back half. But your way works too -- many people manually adjust the calories like you do.

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