Macros for extra exercise calories?

ehaleyhoward2778
ehaleyhoward2778 Posts: 49 Member
edited November 2024 in Health and Weight Loss
Say my goal for today is 1650 with a 40C/40C/20F spread (entered manually under macronutrients by day). But I burn 2700 calories for the day according to Fitbit so the adjustment gives me some extra calories to eat, usually 300-400 or so. My question is if I've already hit a decent amount of protein, say 130G, is it that important if I decide to eat some of those Fitbit adjustment calories back to eat them in a 40/40/20 spread? Or is it ok to have them in mostly carbs (I'm usually wanting something sweet at night). The reason I'm confused is because most things I read about recomp or even weight training in a slight deficit for body fat loss advise to eat about 1g protein per pound of body weight. I'm female 5'5 124ish wanting to shed some fat and preserve muscle while hitting weights 5 days a week and some cardio as well. Once Fitbit adjust my calories at the end of the day it ends up giving me a protein goal closer to 180grams. I don't mind drinking a protein shake for dessert but if I can have some ice cream instead that would be cool too.

Thanks for the help. Sorry for the long question.

Replies

  • Christine_72
    Christine_72 Posts: 16,049 Member
    If you've hit your goals then i say eat whatever you want. You don't get extra nutritional points for eating more protein. Exercise calories taste the best, nothing wrong with rewarding yourself with some icecream.
  • AnvilHead
    AnvilHead Posts: 18,343 Member
    Christine_72 wrote: »
    If you've hit your goals then i say eat whatever you want. You don't get extra nutritional points for eating more protein. Exercise calories taste the best, nothing wrong with rewarding yourself with some icecream.

    ^ Agree.
  • CattOfTheGarage
    CattOfTheGarage Posts: 2,745 Member
    edited November 2016
    I remember reading an article on the diet of Olympic swimmers who were eating something like 12000 calories a day. It seemed like they ate somewhat more protein than the average person, a little more fat, a little more fruit and veg, but only a little more - those aspects of the diet did not scale up with the huge calorie burn due to their training. The vast majority of the extra calories were made up of carbs - meaning that most of their diet was carbs. They ate a lot of bread!

    Is surprising at first but logical when you think about it. So I've always reckoned that once you've got your basic needs in terms of protein, fat, fruit and veg, the extra from exercise can be really whatever you want, as you've got the nutrients you need - all you need now is energy, in whatever form you prefer.
  • ehaleyhoward2778
    ehaleyhoward2778 Posts: 49 Member
    Awesome guys! Thanks for clearing that up. Ice cream it is
  • sllm1
    sllm1 Posts: 2,130 Member
    Eat the ice cream!
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