Eat back exercise calories?

slong12041989
slong12041989 Posts: 21 Member
in Health and Weight Loss
Hey everyone!

I've lost 30 pounds over the course of a couple of years, slow and steady, but in the next 5 months I'm looking to shed another 15, so I know I need to up my game a bit!

I've set up my calorie info for "not very active"even though I probably qualify for lightly active, so I'm wondering, should I log my workout calories burned, and if so, is it ok to eat back those calories that I burned, or am I just shooting myself in the foot? I usually use those "extra calories" I earned to afford a glass of wine or small snack, so nothing crazy, but I know as I get closer to my goal weight the pounds come off more slowly so I'm trying to hone in on where I may be making some errors!

I could see how this could really mess someone up if they were to log more calories burned then they actually burned, but I think I'm pretty accurate and modest in my logging, and often try to cross check several sources to check for accuracy.

Thanks in advance for the advice and tips!

Replies

  • LenGray
    LenGray Posts: 854 Member
    It usually depends for me, honestly. I lift weights, so the calorie burn is pretty modest (only about 180 for 30 min) and if I'm hungry, I eat that back and focus on protein. If I'm not very hungry, I eat maybe half back or none at all.

    If nothing else, try eating your calories back for a week or two and being extra accurate with your logging. If you gain weight/don't lose as much as you should be, you know that you can't eat that many. If you lose the amount of weight you planned, you can.
  • slong12041989
    slong12041989 Posts: 21 Member
    Sijomial thanks for sharing that link, totally helped clear up the areas where I was confused!!
  • trudie_b
    trudie_b Posts: 230 Member
    I've been playing around with this myself. It concerned me that I don't do the kinds of workouts that can be accurately tracked, calorie wise (HIIT & circuit weight training), so I've disabled the feature that deducts your exercise calories from your days allowance. Instead, I've selected lightly active and my weight loss goal (0.5lb a week). I'm certain my workouts class as more than lightly active, but as long as I've got energy and I'm not hungry, I'd rather be underestimating my calorie expenditure than overestimating it.

    I'm very close to goal though, so I can afford to test out tweaks.
  • NorthCascades
    NorthCascades Posts: 10,968 Member
    slong12041989 wrote: »
    I've set up my calorie info for "not very active"even though I probably qualify for lightly active, so I'm wondering, should I log my workout calories burned, and if so, is it ok to eat back those calories that I burned, or am I just shooting myself in the foot? I usually use those "extra calories" I earned to afford a glass of wine or small snack, so nothing crazy, but I know as I get closer to my goal weight the pounds come off more slowly so I'm trying to hone in on where I may be making some errors!

    You should log the exercise you do, and enjoy the calories from it. You should also log the wine and small snacks.

    It would really be an amazing coincidence if your wine and snacks always had the same amount of calories you burned from exercise. It's not like they'll equal out if you just ignore them, that's how most of us wound up needing MFP in the first place.

    If you don't know the exact numbers, and estimate is better than no idea. You can just assume the estimates are the gospel truth for now - as long as you log everything, you can go back and see if you're losing weight at the speed the numbers would predict, and, if you're not, then you know something is up and have all the info you need to figure out what and how to fix it.

    In the old days this would have been a lot harder, but MFP is a great tool.
  • successgal1
    successgal1 Posts: 996 Member
    I do cycling/cardio on alternate days from upperbody. For upper body I log the calorie burn (I set me fitbit for the workout) but generally don't eat back the calories, or maybe just a few since I barely get 100 for 30 minutes.

    Cycling I get 300-400 calories, I eat back half usually the same day. Generally in the form of my treat, popcorn, while watching tv.

    However, if I NEED to, I know I have the other half of the calories I can use the next day if needed for recovery. Like others I make that in the form of something high protein.
  • slong12041989
    slong12041989 Posts: 21 Member

    "You should log the exercise you do, and enjoy the calories from it. You should also log the wine and small snacks.

    It would really be an amazing coincidence if your wine and snacks always had the same amount of calories you burned from exercise. It's not like they'll equal out if you just ignore them, that's how most of us wound up needing MFP in the first place."

    Oh I definitely do! I just meant it usually works out where my time on the elliptical or running with my dog burns enough calories to "earn" me either a small glass of wine or 100 calorie type "small snack"

    Thanks for pointing that out though!

    I think based on the feedback, I will up my calorie goals for "lightly active" and only log exercise if I have an especially instense work out, then maybe have half or less of those calories back if I'm feeling hungry from the extra activity!

    Helpful comments from everyone, I really appreciate it!!
  • spiriteagle99
    spiriteagle99 Posts: 3,740 Member
    You need to be honest with yourself as to whether you really are lightly active, sedentary or very active. Does you job keep you on your feet? Are you busy chasing after a couple of kids and cleaning up after them? Do you walk or bicycle to and from work? Or do you spend most of the day sitting and just occasionally get up to run to the store or the printer?

    In my case, I am mostly sedentary, spending most of the day at a computer, in front of the TV or reading. OTOH, I walk the dog a couple of miles every day and I run 5-6 days a week. So for me, listing my activity level as sedentary and logging the exercise as it happens, then eating back the calories I burn, has worked well. I don't count other steps that I take on days that I go shopping, clean the house, etc.

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