I have decided to NOT eat back exercise calories..

rhirvo
rhirvo Posts: 162 Member
edited September 2024 in Health and Weight Loss
Who else is doing this? I have calculate my BMR to be 1800 so eating 1200/day puts me at a defecit of 4200/week - I have a goal to lose 2lbs a week for the next 2 months so am supplementing this with 2800/week of exercise calories that MUST be burnt. I don't think the formula that MFP is using will allow anyone to eat less than 1200 so when I calculate it by hand it seems like the only way to really reach this goal is to not eat back those calories.
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Replies

  • Barneystinson
    Barneystinson Posts: 1,357 Member
    Who else is doing this? I have calculate my BMR to be 1800 so eating 1200/day puts me at a defecit of 4200/week - I have a goal to lose 2lbs a week for the next 2 months so am supplementing this with 2800/week of exercise calories that MUST be burnt. I don't think the formula that MFP is using will allow anyone to eat less than 1200 so when I calculate it by hand it seems like the only way to really reach this goal is to not eat back those calories.

    I think you mean your TDEE is 1800, not your BMR.
  • bmw4deb
    bmw4deb Posts: 1,324 Member
    I agree..
  • rhirvo
    rhirvo Posts: 162 Member
    Every BMR calculator I have used has said 1800 plus or minus 50..
  • mauryr
    mauryr Posts: 385
    I have had success not eating back exercise cals when my bmi was over 30 or so - nor was I hungry. As my BMI approached 25, it stopped working (I plateaued for 3 months right at bmi=25), and I found that I was hungry if I didn't eat back those exercise cals.... so, at least from my experience, it depends on how much weight you have to lose.
  • wadesha
    wadesha Posts: 351 Member
    Im not eating the calories i burn either. This is because of a few reasons if I try to eat those calories its like trying to eat extra just to make it to the total calorie mark even when im not hungry. Also, I thought it would defeat the purpose of all my hard work if i just ate the calories i worked hard to burn. I think its different for everyone though because my BMI was under 25 when i started
  • ChantalGG
    ChantalGG Posts: 2,404 Member
    Go for it see what happens for two weeks and let us know I am curious to see your results.
  • rhirvo
    rhirvo Posts: 162 Member
    Ok you are right my BMR is 1523... So still the theory is the same! Who else has had success not eating back the exercise calories?
  • rhirvo
    rhirvo Posts: 162 Member
    Go for it see what happens for two weeks and let us know I am curious to see your results.

    Have you been able to lose and eat back you exercise calories? We have the same goals so just wondering how much your averaging a week?
  • angelaclev
    angelaclev Posts: 95
    I am right there with you... I stopped eating them yesterday...and I did fine.
  • Rae6503
    Rae6503 Posts: 6,294 Member
    2lbs a week is a hard goal.... I always aim for 1 pound a week. Seems easier and more sustainable. Plus I know I'll stick with it. I won't stick with a diet that too hard.
  • rhirvo
    rhirvo Posts: 162 Member
    Well it makes perfect sense - its really all a numbers game right? Burn more then you consume = weight loss.
  • rhirvo
    rhirvo Posts: 162 Member
    2lbs a week is a hard goal.... I always aim for 1 pound a week. Seems easier and more sustainable. Plus I know I'll stick with it. I won't stick with a diet that too hard.

    I am going to try it for 2 months see how committed I can really get to this.. I am really trying hard to stick to my calories because I have a tenancy to get cranky after about a week of dieting and eat crap again. I figure if I obsess about the numbers (almost like a budget for your money) then I will be more successful. (Do I really want that $700 burger - LOL)
  • cath1024
    cath1024 Posts: 79 Member
    I used to eat back some of mine but only if i was hungry - wasnt going to force myself to eat soemthing just because i excersized.
    I have found that since i became closer to my goal weight every time i did eat back some of the calories i would either gain or maintain - so i decided to not eat the extra calories and the weight is coming off once again - i will do it this way for the last 5-10 lbs then i will play around with what i need to maintain.

    Alot of people say it works for them to eat all their excersise calories but alot of people it doesnt work for either.

    I experimented quite abit and found when i didnt eat back i lost and when i did eat back i maintained or gained.

    Just dont starve yourself - i feel if your body is telling you you are hungry you eat and if you are content leave it alone.
  • rhirvo
    rhirvo Posts: 162 Member
    Thanks for that insight! I have been choosing really good low calorie filling foods so I have been OK I think it really is a mindset and how bad you want it. Eating out is by far the worst!
  • 27strange
    27strange Posts: 837 Member
    Go for it a couple of weeks and see what happens.....please post results to share.

    I have not been eating back my calories for the last month and feel fine and am losing weight. I expect as I get closer to my weight goal that I will have to increase my food intake (eat back my workout calories) in order to continue to lose weight and not plateau. But for now its working to not eat them so I am not.

    I believe it really depends on how much you need to lose, what your BMI is, what you are accustomed to eating and so forth. I am not hungry and have energy so I don't bother eating what I feel is a bunch of extra just for the sake of doing so.
  • ChantalGG
    ChantalGG Posts: 2,404 Member
    Go for it see what happens for two weeks and let us know I am curious to see your results.

    Have you been able to lose and eat back you exercise calories? We have the same goals so just wondering how much your averaging a week?

    I eat back my calories but i dont just do cardio I do strength training too so i am trying to feed my muscle. I was thinking of eating 1200 and not eating back what i burn but i havnt done that yet. I posted a topic yesterday about it. I was convinced nott o and somehow ended up raising my calories for the day to 1500 lol.

    I have lost weight before 80lbs and I didnt count calories i just followed rules, no pop, dont eat 3 hours before bed, i did calisthenics exercises and i didnt over eat when i had a meal. I am going to try onot to stress out about this and continue to eat healthy and exercise.
    It's a life style change for me so I should calm down live to live not t to eat or to exercise or to count calories. i am going to make a list of things i want to achieve through exercise and being active to keep things exciting.
  • FairyMiss
    FairyMiss Posts: 1,812 Member
    i used to not eat them back at all, iinfact i used to have trouble getting to my 1200. since i kicked up the exericise routine buy adding Insanity i find i am eating more including some of my exercise cals, need them been needing the fuel
  • AlsDonkBoxSquat
    AlsDonkBoxSquat Posts: 6,128 Member
    I started by not eating back all my exercise calories because I was buring about 1500 a day. On days that I burn 1500 a day I still don't eat them all back, I just can't seem to force feed that much. I have since decrease the amount of exercise I do and get a little closer on the calorie net. on days where I burn 500 a day I do eat them back (or at least try to get within 200 c . . . usually in wine and ice cream). This has worked for me. I lost 25 pounds in 12 weeks.
  • dragonflydi
    dragonflydi Posts: 665 Member
    Ok you are right my BMR is 1523... So still the theory is the same! Who else has had success not eating back the exercise calories?

    Not me. Not eating mine back slowed my metabolism down, but when I eat them back, I drop weight. Everyone reacts differently though ...
  • rhirvo
    rhirvo Posts: 162 Member
    I started by not eating back all my exercise calories because I was buring about 1500 a day. On days that I burn 1500 a day I still don't eat them all back, I just can't seem to force feed that much. I have since decrease the amount of exercise I do and get a little closer on the calorie net. on days where I burn 500 a day I do eat them back (or at least try to get within 200 c . . . usually in wine and ice cream). This has worked for me. I lost 25 pounds in 12 weeks.

    Thats incredibe! GOOD JOB
  • nitarongish
    nitarongish Posts: 114 Member
    I have been on here since April 15th and have never eaten back my net. I agree with several others, listen to your body. I do fine with what I do. I'm not out of energy, I'm losing weight regularly, and I'm not hungry. I do strive for very healthy food, fresh veggies and whole grains. Those fill me up and keep me satisfied. Until or unless I feel different, I probably won't change this. I am interested though in knowing how it works for you should you try it. Best of luck!
  • dragonfly74
    dragonfly74 Posts: 1,382 Member
    Ok you are right my BMR is 1523... So still the theory is the same! Who else has had success not eating back the exercise calories?

    This is the only way I lose weight. I never eat back my calories burned during exercise. I stick with eating 1200 and then I lose.
  • LordRahl
    LordRahl Posts: 48 Member
    I agree, it makes no sense to me to eat all the calories that a person would burn in exercise. My logic (could be faulty) would figure that a person would neither lose nor gain weight if burning the same amount as intake. My goal was to lose 2lbs a week and at 2200+. I am counting on the burning of calories to help me that goal.

    Randy
  • beccyleigh
    beccyleigh Posts: 846 Member
    I mostly eat back at least half, I just find myself too hungry after a work out to not have a snack & suffer from low blood sugar if I don't stock up before one & can be prove to feeling faint. just do what suits you. if you find yourself stalling in the weight loss then start to add a few more calories & go from there.

    imo there is no exact science as we are each different, our metabolism & bodies process food differently so it is a bit of trial & error.
  • Teemo
    Teemo Posts: 338
    Who else is doing this? I have calculate my BMR to be 1800 so eating 1200/day puts me at a defecit of 4200/week - I have a goal to lose 2lbs a week for the next 2 months so am supplementing this with 2800/week of exercise calories that MUST be burnt. I don't think the formula that MFP is using will allow anyone to eat less than 1200 so when I calculate it by hand it seems like the only way to really reach this goal is to not eat back those calories.

    So... your net calorie intake per day is going to be 800 calories?
  • LorinaLynn
    LorinaLynn Posts: 13,247 Member
    My starting weight and goal were the same as yours, and I ate mine back.

    I was never able to lose more than one pound a week when I was eating 1200 calories, except that one time I had a 48 hour stomach flu. :wink:

    But at 1350 plus exercise calories, I routinely lost 1.5 a week. As I got closer to my goal, I changed it to 1400, and lost about a pound a week. When I got under 140, I upped it to 1500 and lost a half pound a week. Now I'm still at 1500, but I take weekends "off" from any food tracking. And I'm still losing a half pound a week, except last week when I lost two pounds.

    I love my food, and would be weak and miserable if I didn't eat back those exercise calories. I'm not saying that will work for everyone, just that it worked for me.

    According to the measuring tape system of calculating body fat percentage, 23 of the 28 pounds I lost have been from fat. I've kept a good deal of my lean muscle mass. (I know that way of calculated body fat isn't the most accurate, but it's a decent estimate!) I couldn't have kept that if I wasn't refueling my body after workouts.
  • spinaddict4life
    spinaddict4life Posts: 93 Member
    I have been gaining and losing th same 4 pounds since I started eating mine back, so I am starting to stop eating mine back unless I am hungry, I was eating them and I was not even hungry. Found myself eating just to be eating. So Next week I will see how it works!
  • Teemo
    Teemo Posts: 338
    You aren't really "eating back exercise calories". That sounds confusing. It'as as simple as the following: There are three ways to go about hitting your calorie goals. For the sake of the hypothetical, we will assume that your total daily calorie expenditure (i.e., metabolic rate x activity level) = 1800 calories per day. If your goal is to lose 1 lb/week -- which is a safe and reasonable goal, notwithstanding that it doesn't sound like very much, you should be eating approximately 1300 calories per day.

    (1) Diet only. This is pretty self-explanatory, to hit your target goal you simply reduce your food intake to 1300. The downside to this is that you'll likely be losing fat AND muscle.

    (2) Exercise only. This one is pretty self-explanatory too. To hit your target goal, you still eat 1800 calories per day. But then you exercise away 500 calories, so you net 1300. There's no real downside to this except eating 1800 calories per day might be difficult for you, and burning away 500 calories EXTRA by exercising may be a problem as well.

    (3) Exercise + diet. A combination of the two. To hit your goal you eat slightly less than you would normally... say, 1600. Then you exercise away 300 calories. Both are reasonable goals: you aren't reducing what you eat by that much so you are more likely to avoid hunger pangs and binges, and you aren't wasting a ton of time at the gym.

    What you're attempting to do sounds far more extreme.
  • sleepytexan
    sleepytexan Posts: 3,138 Member
    this will only work for a while if you have a lot of weight to lose and/or have a relatively high % of body fat, and if you are fairly new to exercise. After a while you will plateau and/or even gain, while you try to eat less and less. The end result will be a damaged metabolism.

    I'm not sure why people want to do this, bc actually you will lose at approximately the same rate if you DO eat your exercise calories, plus you will not plateau.

    The first post of this thread is a very straightforward explanation of why people who "work out like crazy" and diet (eat low calories) can't lose weight:

    http://www.myfitnesspal.com/topics/show/196502-for-the-people-who-work-out-like-crazy-and-are-not-losing?hl=for+people+who+work+out+like+crazy

    Don't you know a million people like that? How many overweight people say they work out hard and only eat 1200 (or whatever) calories a day, but still they can't lose?? Are they lying about how much they eat? Sometimes. But most of the time, they're not lying! They are actually starving their metabolisms and thinking that if they just eat less and less and work out more and more that they'll lose weight. But, sadly, it won't work. They will lose a bit, plateau, then they'll eat less, then they'll even gain. Then they'll get discouraged, give up, binge and get fatter. Know anyone like that? I sure do.

    There is a lot of misinformation out there, and people may tell you not to "eat back" your exercise calories. However, I would caution you to consider whether the people offering that advice are really qualified to do so. Have they reached and maintained (for some years) a healthy weight and body fat percentage? Probably not.

    If you were to ask an athlete, educated trainer, nutritionist or your average fit person who has maintained a healthy weight for some years (without yo yo-ing) whether they subsist on a net deficit calorie consumption -- I can guarantee you they would say no.

    So, who ya gonna ask? Lance Armstrong or Jack Black? Just sayin'.

    blessings.
  • rhirvo
    rhirvo Posts: 162 Member
    You aren't really "eating back exercise calories". That sounds confusing. It'as as simple as the following: There are three ways to go about hitting your calorie goals. For the sake of the hypothetical, we will assume that your total daily calorie expenditure (i.e., metabolic rate x activity level) = 1800 calories per day. If your goal is to lose 1 lb/week -- which is a safe and reasonable goal, notwithstanding that it doesn't sound like very much, you should be eating approximately 1300 calories per day.

    (1) Diet only. This is pretty self-explanatory, to hit your target goal you simply reduce your food intake to 1300. The downside to this is that you'll likely be losing fat AND muscle.

    (2) Exercise only. This one is pretty self-explanatory too. To hit your target goal, you still eat 1800 calories per day. But then you exercise away 500 calories, so you net 1300. There's no real downside to this except eating 1800 calories per day might be difficult for you, and burning away 500 calories EXTRA by exercising may be a problem as well.

    (3) Exercise + diet. A combination of the two. To hit your goal you eat slightly less than you would normally... say, 1600. Then you exercise away 300 calories. Both are reasonable goals: you aren't reducing what you eat by that much so you are more likely to avoid hunger pangs and binges, and you aren't wasting a ton of time at the gym.

    What you're attempting to do sounds far more extreme.

    Thanks for your advice! I am just looking at this as a numbers game until I get down the first 10 then I can re-evaluate - I just see that I need a 7000 calorie a week defecit to lose 2 lbs so I am going to try this first and see if I can succeed... I do not and will not eat less than 1200 - and I am by no means a HUGE fan of the gym so I know I will most likely not be having too many negative days :)
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