Eating back any calories?
SillyCat1975
Posts: 328 Member
Would you eat back any of the calories that you earned while exercising?
0
Replies
-
That is how Myfitnesspal (MFP) works. Exercise calories are not included in your daily calorie goal, that means if you are using the calorie goal MFP gives you, you are supposed to eat them back. If you don't, and you exercise a lot, you will end up with an overly large deficit making it more likely you will lose lean mass, will lose energy, and that you will become nutritionally deficient leading to hormonal issues, hair loss, brittle nails, etc.3
-
Ok MFP gives me 1340 calories a day, today I have already burned 1100, treadclimber and cleaning carpets, I am supposed to eat all of those back? Half? I'm just not sure. Thanks for replying.0
-
SillyCat1975 wrote: »Ok MFP gives me 1340 calories a day, today I have already burned 1100, treadclimber and cleaning carpets, I am supposed to eat all of those back? Half? I'm just not sure. Thanks for replying.
I would start by eating back half. For me to burn that many net calories, it would take over two hours of pretty strenuous cardio. 1100 seems high.0 -
1100 calories is a huge burn. Likely you didn't actually burn that much so I would agree 50-75%. Great burn by the way. How did you calculate your calorie burn?0
-
There are so many factors to consider, not the least of which are 1. How you determined that exercise number, 2. How much weight you have to lose, 3. What have you set your goals on here to be ("Lose 2 pounds a week" seems to be where we all start.) 4. What kind of work do you usually do on a regular basis.
I don't ever count calories burned by cleaning, laundry, yard work, regular life maintenance stuff. I was doing that stuff all my life when I got to be overweight and I'm not going to start keeping track of that stuff. I only use sustained and planned exercise for my "exercise." I was washing my car before I started this and I wasn't eating more to compensate for it. That also gives me incentive to do regular, planned exercise. I like to Keep it Simple.
I have always eaten all the calories given for that type of exercise. When I was really over weight, I ate quite a bit to compensate for cardio or strength exercise. When I got closer to my goal weight I started using 300 calories per hour of moderate exercise as my default number. It has worked well - BUT - I've been at this weight for nine years (+/- 10 pounds) and I've done many Excel pages of logging food, using a digital food scale, tracking trends etc.
It is your experiment to run, and the best way to ensure success is to keep accurate records over a long period of time so you can learn from them.2 -
SillyCat1975 wrote: »Ok MFP gives me 1340 calories a day, today I have already burned 1100, treadclimber and cleaning carpets, I am supposed to eat all of those back? Half? I'm just not sure. Thanks for replying.
How do you know how much you burned cleaning carpets?2 -
Yes. If you used mfp to get your goal you are supposed to eat the exercise calories. Some people find them to be overestimated so a good rule of thumb is to start by eating 50% back and reevaluate after about 4 weeks. If you are losing faster than expected then eat back more, if you are losing slower than expected then eat back less.0
-
SillyCat1975 wrote: »Ok MFP gives me 1340 calories a day, today I have already burned 1100, treadclimber and cleaning carpets, I am supposed to eat all of those back? Half? I'm just not sure. Thanks for replying.
I get 215 calories per hour for 'Cleaning, light, moderate effort' - how many hours did you spend cleaning carpets (and on the tread climber)?
I don't log cleaning that I do regularly, which would include normal vacuuming, but would not include using a carpet cleaner, or moving every stick of furniture around so I can vacuum behind and under it.
In case that double negative is confusing - if you've been spending hours cleaning carpets, sure, eat back at least 50% of those calories.0 -
rileysowner wrote: »1100 calories is a huge burn. Likely you didn't actually burn that much so I would agree 50-75%. Great burn by the way. How did you calculate your calorie burn?[/quo
I have a bowflex treadclimber, I just bought it the other day, very expensive but very effective, after my hour workout, I looked like I had been in a swimming pool. I did 90 minutes of cleaning the carpets, I wouldn't normally count house cleaning at all. The treadclimber has all of my info plugged into it. I also use my fitbit as well.0 -
I think in this case you could use the fitbit numbers and eat the amount it wants you to. (I wouldn't.) At the end of a month of tracking you'll know how much you can rely on the fitbit. But you're going to have to make a decision and kind of stick to it in order to get any useful data.
What I would do? If you are significantly over weight the numbers can be a bit skewed - so don't eat all of those calories if you don't feel you need all of them. Being over weight by a lot means a lot of the rules don't particularly matter - because you have stored fat to compensate for your energy needs. A fitbit is much more useful when you get close to goal weight, IMO.1 -
I don't normally ever count housework at all, The only time I count things is if it is vigorous. I plugged in the moderate amount of cleaning for 90 mins and that is the calories it gave me, but the bowflex treadclimber I know it works. I did the MFP a year ago and lost 30 pounds in about 3 months but I wasn't eating back my calories.
2 -
I use my bowflex treadclimber, I know this one works, I look like I've been in a swimming pool after an hour, It has all of my info plugged in, so I know there's is correct. I used MFP a year ago and lost 30 pounds, I didn't have the bowflex then and I didn't eat back my calories.1
-
SillyCat1975 wrote: »I don't normally ever count housework at all, The only time I count things is if it is vigorous. I plugged in the moderate amount of cleaning for 90 mins and that is the calories it gave me, but the bowflex treadclimber I know it works. I did the MFP a year ago and lost 30 pounds in about 3 months but I wasn't eating back my calories.
How much for one hour of the Bowflex and how much for 90 minutes of cleaning, and which specific cleaning did you pick?
I get 323 calories for 90 minutes of 'Cleaning, light, moderate effort' and 775 calories for 60 minutes of 'Stair-treadmill ergometer, general' which puts me right in your 1100 calorie ballpark. I'd feel very comfortable eating at least 50% of those calories back.0 -
Well, again, if you are significantly over weight, a lot of the calorie calculations on machines and fitbit-type devices are not particularly useful - because you can eat a lot less when you have a lot of stored fat. Using them to calculate your calorie needs isn't that helpful.
I would say you don't need to eat all the calories "earned" - because of being over weight by a lot (if your picture is an indication.) If you are at that weight, it's much more important for you to get some of that weight off quickly so don't eat the calories back unless you are really hungry. As you note, you didn't eat the calories back previously and you lost 30 pounds. I believe the "dumb" devices are not that useful when you are really over weight. They just spit out numbers, they don't have intuition.
Still continue to track and log your numbers, though. It will be helpful to you long-term.
Really, just make a decision and stick with it. Only way to know is to adjust as you go along.0 -
cmriverside wrote: »Well, again, if you are significantly over weight, a lot of the calorie calculations on machines and fitbit-type devices are not particularly useful - because you can eat a lot less when you have a lot of stored fat. Using them to calculate your calorie needs isn't that helpful.
I would say you don't need to eat all the calories "earned" - because of being over weight by a lot (if your picture is an indication.) If you are at that weight, it's much more important for you to get some of that weight off quickly so don't eat the calories back unless you are really hungry. As you note, you didn't eat the calories back previously and you lost 30 pounds. I believe the "dumb" devices are not that useful when you are really over weight. They just spit out numbers, they don't have intuition.
I'm going to have to disagree with this post. I'm "significantly overweight", and when I don't eat back my exercise calories given to me by my Fitbit, I get lightheaded and dizzy, as well as keep a constant headache. When a person, even with 130lbs to lose like I have, eats at a constant 1000kcal deficit, adding another 600kcal of deficit on top of that isn't the best thing to do unless you want to feel like crap.
Also, the OP states that MFP only gives her 1340kcal per day. If she's active enough to earn back 1000kcal a day, I don't see how it could be considered healthy for her to double the safe deficit that MFP gives her, just to lose weight quickly, unless she's suffering from an immediate danger to her life because of her weight.2 -
I agree with the above poster. You have experience with this already as well. Use your best judgement and eat back enough to provide you with proper energy balance and to be able to adhere to a reasonable deficit.
I still never 100% trust data out put from any cardio/exercise machine computers, MFP calculations, wrist fitness trackers, even HRM's. These are still only estimations and cannot possibly provide 100% accuracy.4 -
I'm not sure if links work here, but I wrote a post about it some time ago: https://flabbuster.wordpress.com/2016/07/24/eating-back-your-exercise-calories/
But generally there are three things to consider:
- if in your settings you described yourself as anything other than sedentary, than don't eat back your calories, as MFP had made all the adjustments already based on your activity. If you described yourself as active and than add your workouts, then you'll be eating back your calories twice!
- most calculators are over generous when it comes to calculating calories burned during workout. You think you burned 700 kCal doing weights for an hour? Forget it, with all the breaks its been most likely 300. 1000 kCal on a cross trainer in 45 minutes? Nah, think again.
- If you burn 300kCal during 1hr workout, but by sitting on a sofa and switching channels you burn 100 kcal in the same amount of time, do you think it's sensible to eat all 300 kCal back?0 -
cmriverside wrote: »Well, again, if you are significantly over weight, a lot of the calorie calculations on machines and fitbit-type devices are not particularly useful - because you can eat a lot less when you have a lot of stored fat. Using them to calculate your calorie needs isn't that helpful.
I would say you don't need to eat all the calories "earned" - because of being over weight by a lot (if your picture is an indication.) If you are at that weight, it's much more important for you to get some of that weight off quickly so don't eat the calories back unless you are really hungry. As you note, you didn't eat the calories back previously and you lost 30 pounds. I believe the "dumb" devices are not that useful when you are really over weight. They just spit out numbers, they don't have intuition.
I'm going to have to disagree with this post. I'm "significantly overweight", and when I don't eat back my exercise calories given to me by my Fitbit, I get lightheaded and dizzy, as well as keep a constant headache. When a person, even with 130lbs to lose like I have, eats at a constant 1000kcal deficit, adding another 600kcal of deficit on top of that isn't the best thing to do unless you want to feel like crap.
Also, the OP states that MFP only gives her 1340kcal per day. If she's active enough to earn back 1000kcal a day, I don't see how it could be considered healthy for her to double the safe deficit that MFP gives her, just to lose weight quickly, unless she's suffering from an immediate danger to her life because of her weight.
I did say, "all."
In my previous post I said, "If you don't feel you need all of them."
Here:cmriverside wrote: »I think in this case you could use the fitbit numbers and eat the amount it wants you to. (I wouldn't.) At the end of a month of tracking you'll know how much you can rely on the fitbit. But you're going to have to make a decision and kind of stick to it in order to get any useful data.
What I would do? If you are significantly over weight the numbers can be a bit skewed - so don't eat all of those calories if you don't feel you need all of them. Being over weight by a lot means a lot of the rules don't particularly matter - because you have stored fat to compensate for your energy needs. A fitbit is much more useful when you get close to goal weight, IMO.
What I'm trying to do here is empower the OP. She has to figure this out on her own. The devices are not AS USEFUL for significantly over weight people. I'm sorry, but that's just a fact.
Of course if she under eats for a while she'll feel like crap.
That was a given in my previous reply, "If you don't feel like it." But if I didn't make that clear, eat if you're hungry. I don't believe anyone (woman) needs to eat back 1100 calories on top of 1340 just because they're going to use housecleaning as exercise. Do I do it sometimes? Yes. It's because I'm hungry. It doesn't defeat me, because I track it all and use it all as data points. I know through many years of tracking exactly how much to eat on any given day and how it is going to affect my weight in the long-game.
At some point we all need to take responsibility. My stance on this site is always the same, because there will be people who will argue to the death in both directions, and ANGTFT.
Track everything. Be consistent. Either trust your devices or don't, but PICK ONE and be consistent for a month (minimum) with that choice. Log everything. Adjust as needed.
It's her experiment to run.
0 -
basiliscus wrote: »I'm not sure if links work here, but I wrote a post about it some time ago: https://flabbuster.wordpress.com/2016/07/24/eating-back-your-exercise-calories/
But generally there are three things to consider:
- if in your settings you described yourself as anything other than sedentary, than don't eat back your calories, as MFP had made all the adjustments already based on your activity. If you described yourself as active and than add your workouts, then you'll be eating back your calories twice!
- most calculators are over generous when it comes to calculating calories burned during workout. You think you burned 700 kCal doing weights for an hour? Forget it, with all the breaks its been most likely 300. 1000 kCal on a cross trainer in 45 minutes? Nah, think again.
- If you burn 300kCal during 1hr workout, but by sitting on a sofa and switching channels you burn 100 kcal in the same amount of time, do you think it's sensible to eat all 300 kCal back?
MFP's settings are based on your activity level OUTSIDE of exercise. I'm set to lightly active as I work in retail, and I eat back what Fitbit gives me on top because I usually exceed the step threshold, therefore I burn more calories than MFP expects.2 -
When I did it a year ago I logged in for 153 days in a row. I lost 30 pounds in 3 months, I don't usually count housework at all. I only counted this because I was moving constantly for 90 minutes, I wouldn't count just regular cleaning. I also selected the light housework. I know I was successful last year not eating back calories (or thinking I wasn't eating some back) I broke my foot in 3 places and I did put on a ton of weight. I was non weight bearing for 3 months, in a walking boot for a month and then PT. So it was so easy to put it back on. I am currently 215 (I've lost a few pounds but I've not charted it) and I am 5'6. After being sedentary for the time I was recovering I managed to get diagnosed with high cholesterol. So I am working to make a better me. I was just wondering how everyone's opinions varied.1
-
I don't track on fitbit I just use it as a tool to know how many steps I have taken. I mainly track on how many miles, and of course my treadclimber. It has to be almost accurate, I don't see how you can pay $2200.00 for something that isn't going to be beneficial. I've plugged every number in. Trust me, I look like I've been in a swimming pool when I am done.0
-
SillyCat1975 wrote: »When I did it a year ago I logged in for 153 days in a row. I lost 30 pounds in 3 months, I don't usually count housework at all. I only counted this because I was moving constantly for 90 minutes, I wouldn't count just regular cleaning. I also selected the light housework. I know I was successful last year not eating back calories (or thinking I wasn't eating some back) I broke my foot in 3 places and I did put on a ton of weight. I was non weight bearing for 3 months, in a walking boot for a month and then PT. So it was so easy to put it back on. I am currently 215 (I've lost a few pounds but I've not charted it) and I am 5'6. After being sedentary for the time I was recovering I managed to get diagnosed with high cholesterol. So I am working to make a better me. I was just wondering how everyone's opinions varied.
At 5 6 and 215, your estimate of calorie burn sounds close. I would probably eat 75 percent back and monitor.
All calorie burns are estimates; we can never be certain.0 -
basiliscus wrote: »I'm not sure if links work here, but I wrote a post about it some time ago: https://flabbuster.wordpress.com/2016/07/24/eating-back-your-exercise-calories/
But generally there are three things to consider:
- if in your settings you described yourself as anything other than sedentary, than don't eat back your calories, as MFP had made all the adjustments already based on your activity. If you described yourself as active and than add your workouts, then you'll be eating back your calories twice!
- most calculators are over generous when it comes to calculating calories burned during workout. You think you burned 700 kCal doing weights for an hour? Forget it, with all the breaks its been most likely 300. 1000 kCal on a cross trainer in 45 minutes? Nah, think again.
- If you burn 300kCal during 1hr workout, but by sitting on a sofa and switching channels you burn 100 kcal in the same amount of time, do you think it's sensible to eat all 300 kCal back?
I actually went and read that blog post. First, it is not based on my Myfitnesspal (MFP) calculates a person's daily calorie goal. MFP bases that goal only on normal daily activity. So if you have an office job where you sit, and you sit most of your time when home, you would select sedentary and it would figure out, based on your weight loss goal, a calorie goal that would give you that loss. You may wonder about the question about how much exercise you will do? That number is not considered at all by MFP when setting your calorie goal. Want to test it out, change just the intended exercise amount and see how it affects your calorie goal . . . it won't. That is why MFP has people eating back their exercise calories.
Second, the statement that all calorie estimates are off by 10-20%. That is not always the case. They can be off by more and they can be off by less. Also the assumption is always that they are overestimated, there are times they are not. I have no issue cutting back on the amount notice my suggestion of 50-75%, but there are a number of people here who eat all their exercise calories back and lose at the rate MFP says they should.
Third, the value of the whole blog post was called into question for me by the recommendation that a reasonable weight loss per week is 2-3 pounds. Two pounds is an aggressive goal for most people, except those who are obese, and it is generally considered the maximum that a person should shoot for as a weekly goal. For many people, 2 pounds a week is too much since they don't have as much to lose. It will result in excessive loss of lean body mass among other things.
Frankly, going to a blog post that is not actually connected to the rather unique way that MFP calculates calorie goals using NEAT rather than TDEE, is less than helpful in terms of this conversation, just serving to confuse the situation. The way this tool (MFP) is designed assumes people will eat back their exercise categories so that their calorie deficit does not go from moderate to excessive.
2 -
kshama2001 wrote: »SillyCat1975 wrote: »Ok MFP gives me 1340 calories a day, today I have already burned 1100, treadclimber and cleaning carpets, I am supposed to eat all of those back? Half? I'm just not sure. Thanks for replying.
I get 215 calories per hour for 'Cleaning, light, moderate .
How did you work that out? It seems high. I get 260 for Running 40 mins with most of it being in the cardio HR zone and the rest in the peak HR zone.
For cleaning on a HR monitor I usually get less than 50 extra calories burnt.0
This discussion has been closed.
Categories
- All Categories
- 1.4M Health, Wellness and Goals
- 393.6K Introduce Yourself
- 43.8K Getting Started
- 260.3K Health and Weight Loss
- 176K Food and Nutrition
- 47.5K Recipes
- 232.6K Fitness and Exercise
- 431 Sleep, Mindfulness and Overall Wellness
- 6.5K Goal: Maintaining Weight
- 8.6K Goal: Gaining Weight and Body Building
- 153K Motivation and Support
- 8K Challenges
- 1.3K Debate Club
- 96.4K Chit-Chat
- 2.5K Fun and Games
- 3.8K MyFitnessPal Information
- 24 News and Announcements
- 1.1K Feature Suggestions and Ideas
- 2.6K MyFitnessPal Tech Support Questions