Eating exercise calories
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carolinamombo
Posts: 28 Member
This may be addressed somewhere already. If so, please just point me to a link! I'm wondering about eating back exercise calories. I'm currently eating at a 15% deficit (2300 calories), but am always over my calories in order to get in my 180 grams of protein. I'm logging a daily burn of about 200-300 calories per workout. I'm also showing a total daily burn of close to 3k calories... should I be eating those workout calories?
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Replies
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Maybe your tdee should be slightly higher? Is that 180 grams 30%?0
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The 180 grams is not 30%. It's slightly higher.0
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30% would be 173 grams. I chose 180 based on my mini goals from the workshop.0
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What are you using to show a daily burn of 3000? Fitbit?
If your gadget is telling you your daily burn is 3k, that is your TDEE... so 15% of that would be 2600 cals. It sounds like you need to increase your TDEE level
If you are going by this formula, you do not eatback any exercise cals, as those are already included in your daily burn.
Hope this helps
Kelly
EM2WL Ambassador and Moderator
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Helps a ton, Kelly! Thank you! Answered my question exactly.
Yes, using fitbit blaze to calulate. Of course, it is different every day depending on workouts and rest days. I started off with these numbers/percentages before I started using the fitbit. Guess I'll be doing some recalculations. Thanks!0 -
@carolinamombo Exactly what Kelly said. Your actual TDEE is higher than what you calculated, which means your deficit is too big. Good job on hitting your protein goals!
Tereza
EM2WL Moderator and Team Member0 -
carolinamombo wrote: »Helps a ton, Kelly! Thank you! Answered my question exactly.
Yes, using fitbit blaze to calulate. Of course, it is different every day depending on workouts and rest days. I started off with these numbers/percentages before I started using the fitbit. Guess I'll be doing some recalculations. Thanks!
Take the average of your numbers for the week and make that TDEE. Some days will be higher than others naturally, so average for the week, or even the month, if that is consistent and that should give you a nice average TDEE number
Kelly
EM2WL Ambassador and Moderator0 -
Yes, something many of us fall into, underestimating activity level. I know I did!
Good news! More food!
And well done for spotting it yourself rather than just blindly following your originally calculated numbers!
Ichel
EM2WL ambassador and moderator1 -
What a great post. Really helpful, thank you0
