Exercise calories

Since most exercise burns aren't truly accurate information, I typically eat back no more than half, usually 25-50% as I don't want my nutrition to suffer if I go to far below my daily goal.
I listen to my body though, if I'm truly not hungry, I won't eat any back. But it all depends on the individual.

I don't usually eat back those cals, but when I do, I keep it below 50%.
They're over estimated.
This is one of the reasons why we see so many "I'm at a deficit, but am not losing weight" threads here.

There is a thread on here that I found very interesting, it also covered your question on the effects this has on metabolism.

I'll try and link it here when I next log on.

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GuitarJerry wrote: »

Why does everyone on this thread think the estimates are grossly over estimated? How do you know that?

For the OP, there's another way to use this site. It's called the TDEE method. This is where you estimate your calories, including exercise, then you just eat that everyday, and exercise per your normal schedule.

You measure the results, and make adjustments until you find the right amount. Let's say you eat 1500 here on MFP to lose 1 lb per week, plus eat back exercise. So, instead, you go to iifym.com and it tells you to eat 1750 everyday with 4 days a week of exercise. You do that, if at the end of a few weeks, you are losing according to your goals, stay there. If not, adjust your calories by maybe 50 or 100 to find the right result.

It's an easier method and a lot of more advanced dieters use this method.

I agree with @GuitarJerry. I use the IIFYM calculator and calculate my TDEE, then eat those calories. The number is static, so it's easier to plan my meals in advance. Every 5 lbs or so lost I recalculate and adjust my MFP calorie budget accordingly. Although I know it works for many, the MFP program doesn't work for me even if I eat all my exercise calories, eat some of my exercise calories or eat none of my exercise calories. Scooby and FitnessFrog have TDEE calculators that are pretty easy to use, too. They're all free although the IIFYM one requires an email address. To be fair, I've used each of these and they're pretty close - to within about 50-75 calories of each other.

Links:
http://www.iifym.com/tdee-calculator/
http://scoobysworkshop.com/accurate-calorie-calculator/
http://www.fitnessfrog.com/calculators/tdee-calculator.html

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I eat most of them back because I have found I don't lose weight if I have too many remaining since I'm active. I generally leave 50 to account for it deducting calories when I settle down for the night. I have a Fit Bit Charge HR and it's been pretty damn accurate for my calorie burn.

I always eat a good portion of my exercise calories back.
If you exercise regularly for 6-8 weeks it is easy to extrapolate your personal calorie burn from your MFP data.
My general burn is around 200 cal per 60 min. If I am doing exercise regular x5 a week I spread it through the week and apply it as you would a TDEE.
If I am exercising sporadically I apply it as you would a NEAT MFP.

I have found Scooby's to give too high a TDEE. IIFYM and Fitness frog give me a better TDEE, but they need a little tweak.

I eat exercise calories back because I perform better in daily life, no lethargy, and get a better result with more energy when working out.
Why would I put all my energy into underfed workouts that lead me to spend the rest of the day sat in the couch.
I think the drop in every day activity would lead to a lower BMR and would be a downward spiral to a weight loss stall. (Jmho)

Cheers, h.

I never eat mine back. I just eat 1200 calories and work out to keep my heart healthy.

I eat back 75% of mine (with a Fitbit with a HR monitor) but I don't eat any I get from just my steps.

Christine_72 wrote: »

genpopadopolous wrote: »

I eat back 75% of mine (with a Fitbit with a HR monitor) but I don't eat any I get from just my steps.

The only exercise I do is walking/steps, you can burn a lot of calories from walking at max pace. I also have a fitbit.

Agreed- Say I go for a dedicated walk- I will start a workout on my Fitbit and eat back most of those calories.

But only dedicated exercise.

Walking is a fantastic exercise, but there's a huge difference in my using walking to work out and puttering around my house.

I know a lot of people eat back their Fitbit calories but it gives me back a huge amount and I was barely losing. I just tweaked it until I found the place where the weight was coming off. YMMV.