Do you eat the calories you burn or stick with your original calorie consumption?
LaurTucker
Posts: 4 Member
I know it’s a silly question ..... maybe! But I do orangetheory and burn about 600+ calories. Do I eat those calories or stick with my original 1200 calorie goal. Thanks in advance
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Replies
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MFP gives you a deficit before exercise, so you should eat them back so you are not under eating. this of course works on the basis of you having an accurate calorie burn, so you may want to start with 50-75% of them.1
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When I was intially losing I ate back at least 50% as I wasn’t 100% sure of the estimated burn. I already had my calories at 1200 (I’m barely 5’1”) so didn’t want net below 1200 if possible.1
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Definitely, eat most of them back until you are better at estimating the workout calories. If you eat 100% back and don't lose after a couple of weeks you can cut down on the amount logged for the exercise OR cut down on the amount you eat back. If you are losing too fast, experiencing underfueling symptoms then bump up the amount you eat or how much you log for the exercise.
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I fuel my fitness3
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Definitely, eat most of them back until you are better at estimating the workout calories. If you eat 100% back and don't lose after a couple of weeks you can cut down on the amount logged for the exercise OR cut down on the amount you eat back. If you are losing too fast, experiencing underfueling symptoms then bump up the amount you eat or how much you log for the exercise.
This. You'll have to experiment with how much you eat back. You don't want to underfuel, that will make you weak and cranky and more likely to overeat in the long run. I know on days I lift, I need more protein, and days I run, I need more calories from carbs. It's a lot of trial and error to find the balance of having a calorie deficit to lose weight, but not being "hangry."1 -
You definitely want to make sure you're properly fueling your workouts. FWIW I found my Polar H7 Heart Rate monitor to give too many workout calories using UA Record when compared to my observed weight loss. The caloric impact of my workouts is only about 60% of what was being "measured", YMMV. Like @TavistockToad suggested, pick a point between 50-75% of that number and adjust accordingly if it's negatively impacting your loss rate.0
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I am in maintenance. Have been for the last 18 months. I exercise more to eat more. So, if I didn't eat all of the exercise cals back, i'd gain weight which is not what I want to do. I actually tend to eat back less than I burn and my weight has drifted lower as a result but at a very slow rate (just 1# every 6 months) and, if that continues beyond my desired min wt, I'll have to eat more to get my wt back up.0
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If you are using mfp to set your calorie goal then you are supposed to eat back those calories. If you aren't confident that they are accurate you can eat back a percentage of them and then reevaluate after about 4 weeks. If you are losing faster than expected eat back more exercise calories. If you are losing slower than expected eat back less. It is important to fuel your body. Mfp's calorie goal already includes a deficit.0
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If you want to gain muscle a calorie surplus must be in play. If you want to lose weight a deficit must be used. If you wish to maintain your weight you must consume your macros to meet your TDEE.
So if your TDEE is 2000 calories and you exercise and burn 600 then you must consume 2600 to remain the same weight.
Just keep your macronutrient ratio the same when you consume those extra calories.
Hope this helps!2 -
Metalman224 wrote: »If you want to gain muscle a calorie surplus must be in play. If you want to lose weight a deficit must be used. If you wish to maintain your weight you must consume your macros to meet your TDEE.
So if your TDEE is 2000 calories and you exercise and burn 600 then you must consume 2600 to remain the same weight.
Just keep your macronutrient ratio the same when you consume those extra calories.
Hope this helps!
You don't necessarily have to keep your macro ratio the same when consuming the calories (although some people with very specific fitness goals may want to). If someone has already met their needs for fat and protein for the day, there is no "bonus" for eating more.3 -
I always ate every single delicious Exercise calorie. I lost weight at almost exactly the predicted rate and I've kept off 70+ pounds since 2008.4
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You do have to run the experiment. Pick a number, stick to it for 4-6 weeks, adjust based on results and ease of adherence.2
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janejellyroll wrote: »Metalman224 wrote: »If you want to gain muscle a calorie surplus must be in play. If you want to lose weight a deficit must be used. If you wish to maintain your weight you must consume your macros to meet your TDEE.
So if your TDEE is 2000 calories and you exercise and burn 600 then you must consume 2600 to remain the same weight.
Just keep your macronutrient ratio the same when you consume those extra calories.
Hope this helps!
You don't necessarily have to keep your macro ratio the same when consuming the calories (although some people with very specific fitness goals may want to). If someone has already met their needs for fat and protein for the day, there is no "bonus" for eating more.
Depends on your goal... Maintenance, gain or loss. I should have mentioned it depends on your diet plan too janejellyroll, thanks for pointing that out.
Calories are calories but the types of food are specific to your purpose... Ie. Carbs instant energy otherwise insulin will store them as fat if your muscle glycogen stores are already full.
There is no bonus for eating more that is correct if you are on a weight loss journey.
But to maintain weight your calories in Vs calories out would have to stay the same.
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It is my experience that MFP sets you up too low, by default. If you're sticking with 1200 calories, I'd eat back *some* of those exercise cals. 1200 is very low and for most of us even below our BMR.0
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I don’t trust estimated calories burned on any device. I take cals burned from my Apple Watch and log half of that. Then I eat back half the number I logged. Am I leaving cals on table I could eat? Maybe. But like to er on the side of caution.1
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Brabo_Grip wrote: »I don’t trust estimated calories burned on any device. I take cals burned from my Apple Watch and log half of that. Then I eat back half the number I logged. Am I leaving cals on table I could eat? Maybe. But like to er on the side of caution.
Why not just use a TDEE calculation then?1 -
RaeannePemberton wrote: »It is my experience that MFP sets you up too low, by default. If you're sticking with 1200 calories, I'd eat back *some* of those exercise cals. 1200 is very low and for most of us even below our BMR.
That's not mfp, that's people not setting it up right6 -
Metalman224 wrote: »janejellyroll wrote: »Metalman224 wrote: »If you want to gain muscle a calorie surplus must be in play. If you want to lose weight a deficit must be used. If you wish to maintain your weight you must consume your macros to meet your TDEE.
So if your TDEE is 2000 calories and you exercise and burn 600 then you must consume 2600 to remain the same weight.
Just keep your macronutrient ratio the same when you consume those extra calories.
Hope this helps!
You don't necessarily have to keep your macro ratio the same when consuming the calories (although some people with very specific fitness goals may want to). If someone has already met their needs for fat and protein for the day, there is no "bonus" for eating more.
Depends on your goal... Maintenance, gain or loss. I should have mentioned it depends on your diet plan too janejellyroll, thanks for pointing that out.
Calories are calories but the types of food are specific to your purpose... Ie. Carbs instant energy otherwise insulin will store them as fat if your muscle glycogen stores are already full.
There is no bonus for eating more that is correct if you are on a weight loss journey.
But to maintain weight your calories in Vs calories out would have to stay the same.
Carbohydrates won't be stored as fat if one is eating at a deficit or at a level to maintain. And if one is consuming more calories than they are using, they'll be stored as fat whether they are carbohydrates, fat, or protein.
You're right that to maintain your weight, your CICO needs to be balanced, but this is separate from macro goals. You can lose or maintain weight without paying any attention to macros at all (if that is your preference).7 -
Your calories= your macro ratios.
It is impossible for them not to equal the same.
Fat = 9kcal
Carbs = 4kcal
Protein = 4kcal
9+4+4 = 17
So 9/17 = 0.529 or 52.9%
4/17 = 23.52%
So 52.9 + 23.52 + 23.52 = 99.94%(basically 100% if you include all the decimals but for the sake of this conversation...)
Please correct me if I'm wrong. But how is this different from your macro goals? They are one and the same.
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This will sort you out.
Remember the info you entered at the start takes into account your exercise and adds it to your TDEE.
https://www.iifym.com/add-calories-exercise/
I apologise for my previous posts mistake as I actually meant BMR not TDEE.0 -
I generally eat ~50-75% of my exercise calories back.0
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If you included your exercise activity level when you input all your information at the start then eating calories back is no good.
If you input sedentary/no exercise you can eat those calories back.
It depends which 1 because MFP calculator would take this into account when working out your macros.
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Metalman224 wrote: »If you included your exercise activity level when you input all your information at the start then eating calories back is no good.
If you input sedentary/no exercise you can eat those calories back.
It depends which 1 because MFP calculator would take this into account when working out your macros.
MFP only asks for daily activity, not exercise as it uses the NEAT method. So, people should be adding their exercise and eating the calories in order to reach their intended deficit.
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Metalman224 wrote: »Your calories= your macro ratios.
It is impossible for them not to equal the same.
Fat = 9kcal
Carbs = 4kcal
Protein = 4kcal
9+4+4 = 17
So 9/17 = 0.529 or 52.9%
4/17 = 23.52%
So 52.9 + 23.52 + 23.52 = 99.94%(basically 100% if you include all the decimals but for the sake of this conversation...)
Please correct me if I'm wrong. But how is this different from your macro goals? They are one and the same.
Here's what I'm saying: if your macro ratios are based on getting a certain amount of fat and protein per pound/kg of your body weight, then it's perfectly okay to "fill" in the rest with the foods of your preference once you've hit those goals.
There is no reason to choose protein over carbohydrates just to stay within a certain percentage once you've met your need for protein for the day. For many of us, the macro goals are simply a way to ensure we're getting enough protein and fat. Once we've done that, the tool has served its purpose and we can choose to be more flexible if we'd like.
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Metalman224 wrote: »If you included your exercise activity level when you input all your information at the start then eating calories back is no good.
If you input sedentary/no exercise you can eat those calories back.
It depends which 1 because MFP calculator would take this into account when working out your macros.
MFP only asks for daily activity, not exercise as it uses the NEAT method. So, people should be adding their exercise and eating the calories in order to reach their intended deficit.
I did not know this.
Thanks0 -
TavistockToad wrote: »Brabo_Grip wrote: »I don’t trust estimated calories burned on any device. I take cals burned from my Apple Watch and log half of that. Then I eat back half the number I logged. Am I leaving cals on table I could eat? Maybe. But like to er on the side of caution.
Why not just use a TDEE calculation then?
I probably wasn't very precise. My input is a my general rule of thumb on an average day. There are days I know the intesity was really dialed up. e.g., moderate sparring vs. hard sparring to make a real difference. Those days, I will allow my self to input a bit more that 50% of what the device says my caloric burn is - maybe 55-60% and then eat half that back I prefer to input that info manually rather than relying on the parameters of the TDEE. The reverse is true. Some days, I know I was less efficent despite the Apple Watch telling me the contrary. I input 45% and again eat half back. It works for me. Others mileage may vary.1 -
If I'm in maintenance or bulk, I eat back half. If I'm in a strict cut (currently), I don't eat them back.0
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i try to stick to the amount of calories i allot myself. i don't think i burn as much calories with my workouts as it says i do. i just like to be active as often as possible!1
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I don't understand the deficit thing mfp does. I noticed that they seem to show exercises burning fewer calories than other calculators do.
Mfp has me down for 1200 calories a day and I don't really have a problem with that as long as I steer clear of processed foods. I usually eat back what I burn in calories, but now I'm not sure if I should be....0
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