Should I consume all the calories I earn by working out?

joyfulthanks
joyfulthanks Posts: 155
edited September 29 in Health and Weight Loss
Should I consume all the calories I earn by working out? Why or why not?

Replies

  • taso42_DELETED
    taso42_DELETED Posts: 3,394 Member
    Yes you should (provided that you are calculating them accurately). Why - because you already have a calorie deficit factored in. Consuming back the calories you burned from exercising will get you back up to your planned deficit, and keep your body and metabolism operating at optimal performance.
  • crystalmichelle82
    crystalmichelle82 Posts: 249
    If you are planning on losing weight then you should burn the calories that you consume yes. But consider this, depending on what workouts you are performing you can continue to burn calories after the workout. Let me give you an example: if you are running or walking (doing any form of cardio) you will only burn calories during the activity for the most part. If you are doing P90X or some type of high impact plyometric workout (mine's ChaLean Extreme that I bought from myself as a Beachbody coach) then you will continue to burn calories after the workout because those types of workouts are focused on building your muscles so that they will burn fat for you while you are NOT working out. If you want to track exactly how many calories you burn then you can get one of those monitors, I dont have one but I know there are a ton out there. That way you can see what you are burning and you will soon see results. I see people that lose a ton in 30 days as long as they go through a kitchen makeover too.

    Just to make sure I am addressing your question- depending on when you workout in the day then you can be looking at what you are eating. I workout at 5am so I am burning calories all day and I am mindful of the food I consume. I limit my calorie consumption and that's just because I am anal. You will figure out what works for you but make sure you are eating because you don't want to throw your body in starvation mode and then cause yourself to store up the food instead of using it. Then you will become lathargic and not feel like working out that often.
  • BFlowers2
    BFlowers2 Posts: 50
    You usually need to put calories back in or you will go into starvation mode. I know this from personal experience. I was on 1200 Calorie a day diet and burning 600 a day from working out. I stopped losing weight and actually started gaining. After a work out, eat something high in protein. I love also having bananas after a good walk or workout for the potassium as it helps my muscles from cramping up
  • attcute
    attcute Posts: 37 Member
    If you feel like you need them..I wouldnt just consume them just because they you have them...why put on calories for no reason!!??
  • JoniBologna
    JoniBologna Posts: 653 Member
    http://www.myfitnesspal.com/topics/show/173853-an-objective-look-at-eating-exercise-calories

    Most reasonable explanation I've seen on this site by far.
  • ShrinkingNinja
    ShrinkingNinja Posts: 460 Member
    I try to never eat back my workout calories. That just seems counter productive to me.
  • Rikki444
    Rikki444 Posts: 326 Member
    You 'earned' those calories. Feel free to use them. "Should" is relative. Listen to your body.
  • AlsDonkBoxSquat
    AlsDonkBoxSquat Posts: 6,128 Member
    I try to
  • MinnieInMaine
    MinnieInMaine Posts: 6,400 Member
    First, as someone else already pointed out, it depends on how you get the number. If you go by what MFP or your exercise machine tells you, I find those numbers tend to be a bit high. If you're using a good heart rate monitor, you're going to get a more accurate figure (there is no 100% accurate way to calc calorie burn but it's better than a wild guess!).

    Second, I totally believe one should eat back their exercise calories in order to fuel the extra activity - especially if you have your level set as sedentary. However, everyone is different so it's really a personal choice. Just know that if you're not losing and not eating your exercise calories, it's probably because your body is in starvation mode.
  • psuLemon
    psuLemon Posts: 38,428 MFP Moderator
    The short answer is yes, you should eat back all your exercise calories. If you don't, you may still lose weight but there is a higher chance you are losing weight by losing muscle. Below is my thoughts on this subject and has worked for me and others on this board I have helped.
    Here is my perception on the matter. I actually use this site just to track my calories. I use a different method to determine how many calories I should be eating and suggest it to many. According to this website, if you use their calculations, if you workout and burn 300 calories, than you should eat an extra 300 calories that day because the site has already built in a deficit for you. The more you have to lose the bigger an acceptable deficit is but the closer your goal is, the smaller your deficit should be. This is because the more muscle you have, the lower the body fat, the more fuel you body needs to sustains it's functions. Also, a deficit is should never been more than 1000 calories a day (which would allow for 2 lbs per week loss) but it more acceptable to do 1 lb a week or 500 calorie deficit. Additionally, a woman should eat not less than 1200 net calories. This is the amount of calories after you workout. So if you burn 500 calories, you need at least 1700 calories; men should be no less than 1500-1700 after workout calories from my research. Also, a large part of these calories should be driven by protein based sources. The ammino acids in the protein is what stimulates muscle growth. The more muscle your body has, the more calories you burn at rest.

    My approach looks at Basal Metabolic Rate (BMR); BMR is the amount of calories you would burn if you slept 24 hours, for me, my BMR is 2000 calories. I then mutliply it by my Total Daily Energy Expenditure (TDEE); how many calories I should eat to make up for daily activities (walking, working out, etc) to get a total number of calories. Because I do a program like p90x, I multiply my 2000 calories by 1.725 which equals 3400 calories. This amount of calories is the amount I need to eat to maintain weight. I back off 500 caloires as my deficit and eat 3000 calories in a day. This is the website I use.


    http://www.cordianet.com/calculator.htm

    I then go into a custom setup under my goals and set my daily intake for 3000 calories (well I will starting sunday, right now it's 2800 because I haven't officially started p90x until sunday). Additionally, to follow the p90x food guide, I set up custom ratio's. I do 45% of carbs, 35% of protein and 20% for fats. As I progress, I will lower protein and increase carbs. This method has worked for me and others I have worked with on the site. MFP just makes it simple for anyone to come on and lose weight. I take more of a scientific approach to weight loss. When I started I was 210 & 18% body fat. Now I am 189 and 12% body fat and hoping to break single digits within 3 months.

    Cliff notes: if you go by the sites calculations, you absolutely should eat back your workout calories as they preload the deficit. If you go by the more scientific method, you don't have to worry about it, it's already figured in your number.

    Good luck everyone.
  • karlz87
    karlz87 Posts: 37
    bump:smile:
  • 1nsands
    1nsands Posts: 27
    No, I don't think you should eat them all... and here's why.

    The calories burned while working out, according to MFP's calculation, does not factor in the number of calories that you would have burned just sitting there. I'm not saying you won't lose weight if eat those calories, as a deficit is built in. BUT, you won't lose as much as you feel like you should have.

    So... here's the thing. Say you burn 300 calories in one hour of activity... and MFP gives you 300 extra calories to eat. Well... really, you would have burned at least 75 calories (more, in almost all cases) just sitting calmly twiddling your thumbs. So, you've really only earned an extra 225.

    I do think you should listen to your body. You do have to be hungry in order to lose weight. But you shouldn't be starving or lightheaded.
  • taso42_DELETED
    taso42_DELETED Posts: 3,394 Member
    Here's a quote from user sleepytexan, from another thread, which really drives the point home. Hope she doesn't mind that I'm quoting her....
    You may encounter many people who will tell you NOT to eat exercise calories, but when you encounter those people, check to see if those are people who are at goal and have been at goal for an extended period of time. Find out if they are athletes, or if they have been fit throughout their lives. Chances are, the people who will tell you not to eat exercise calories are in fact NOT fit and healthy, and unfortunately, they just don't understand.
  • joyfulthanks
    joyfulthanks Posts: 155
    Thanks, everyone. This is helpful! :-)
  • psuLemon
    psuLemon Posts: 38,428 MFP Moderator
    Here's a quote from user sleepytexan, from another thread, which really drives the point home. Hope she doesn't mind that I'm quoting her....
    You may encounter many people who will tell you NOT to eat exercise calories, but when you encounter those people, check to see if those are people who are at goal and have been at goal for an extended period of time. Find out if they are athletes, or if they have been fit throughout their lives. Chances are, the people who will tell you not to eat exercise calories are in fact NOT fit and healthy, and unfortunately, they just don't understand.

    Best quote I have seen so far. I have used something similiar, just not as well put together, lol.
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