App tells you to eat more if you add exercise, help.
Lelipo2019
Posts: 5 Member
I don’t really understand how it works. I been using this app for a week now, it is brilliant for tracking my food intake. But if i add exercise it says I’m under my calorie goal. I can’t add strength exercises i do during the week, as the app only allows cardio. Anyway, is it best to avoid adding exercise here at all then to achieve your goal? My goal at the moment is to loose body fat to get that 6pack.:) help
0
Replies
-
Your calorie deficit is already built into the number MFP gives you with the expectation that you will add exercise as you go. So, if you eat exercise calories you end up at the goal they gave you (net calories).
You can enter strength exercises under the cardio section based on what you're doing: strength training, calisthenics, etc.
It's good to work at hitting your calorie goal including exercise as it keep you fueled throughout your day and for workouts and prevents your deficit from being too high; which can cause burnout as well as other negative factors depending on the size of the deficit.
This is an excellent, brief, video on the subject.
https://community.myfitnesspal.com/en/discussion/10503681/exercise-calories-do-i-eat-these-a-video-explanation/p14 -
From my understanding 'strength training' type lifting doesn't really burn a significant number of calories. I mean for me (male, 6" 120kg / 265lb) a 30 minute lifting session barely burns more than 150 calories. I always just treated those as bonus deficit calories and left my calorie intake unchanged.
As for the exercise calories the app gives you. These are calories you've earned above and beyond the number given to you based on your stats (height, weight, sex, age, etc) and indicated activity level so they're designed to be eaten back. The logic being the more calories you burn, the more calories you need to eat to maintain a good healthy calorie deficit.
The caveat however is that these exercise calories are largely an estimate and based on experience and reports on these forums tend to be overestimated. As such most people will begin by eating back 50% of the extra calories they've been given. After 4-6 weeks you can take a look at your average weight loss for that period. If it's good, then keep eating 50%, if you're not losing at the expected rate the perhaps drop back to eating 25% of your exercise calories, if you're losing weight faster than expected then you can safely eat more of those exercise calories back if you feel you need to.5 -
From my understanding 'strength training' type lifting doesn't really burn a significant number of calories. I mean for me (male, 6" 120kg / 265lb) a 30 minute lifting session barely burns more than 150 calories. I always just treated those as bonus deficit calories and left my calorie intake unchanged.
As for the exercise calories the app gives you. These are calories you've earned above and beyond the number given to you based on your stats (height, weight, sex, age, etc) and indicated activity level so they're designed to be eaten back. The logic being the more calories you burn, the more calories you need to eat to maintain a good healthy calorie deficit.
The caveat however is that these exercise calories are largely an estimate and based on experience and reports on these forums tend to be overestimated. As such most people will begin by eating back 50% of the extra calories they've been given. After 4-6 weeks you can take a look at your average weight loss for that period. If it's good, then keep eating 50%, if you're not losing at the expected rate the perhaps drop back to eating 25% of your exercise calories, if you're losing weight faster than expected then you can safely eat more of those exercise calories back if you feel you need to.
Indeed, it doesn’t burn a lot. I get 150 per hour of power lifting, but as a petite female with a low NEAT those calories make a difference in the way I feel and how I progress. Something someone with a higher calorie allotment may not notice.6 -
Your calorie deficit is already built into the number MFP gives you with the expectation that you will add exercise as you go. So, if you eat exercise calories you end up at the goal they gave you (net calories).
You can enter strength exercises under the cardio section based on what you're doing: strength training, calisthenics, etc.
It's good to work at hitting your calorie goal including exercise as it keep you fueled throughout your day and for workouts and prevents your deficit from being too high; which can cause burnout as well as other negative factors depending on the size of the deficit.
This is an excellent, brief, video on the subject.
https://community.myfitnesspal.com/en/discussion/10503681/exercise-calories-do-i-eat-these-a-video-explanation/p1
^ Definitely check out this video.
If using MFP numbers (which I typically do) I eat all my exercise/adjustment calories that I am given and have lost over 100lbs doing so.5 -
You can choose not to have MFP adjust calories because you work out?5
-
From my understanding 'strength training' type lifting doesn't really burn a significant number of calories. I mean for me (male, 6" 120kg / 265lb) a 30 minute lifting session barely burns more than 150 calories. I always just treated those as bonus deficit calories and left my calorie intake unchanged.
As for the exercise calories the app gives you. These are calories you've earned above and beyond the number given to you based on your stats (height, weight, sex, age, etc) and indicated activity level so they're designed to be eaten back. The logic being the more calories you burn, the more calories you need to eat to maintain a good healthy calorie deficit.
The caveat however is that these exercise calories are largely an estimate and based on experience and reports on these forums tend to be overestimated. As such most people will begin by eating back 50% of the extra calories they've been given. After 4-6 weeks you can take a look at your average weight loss for that period. If it's good, then keep eating 50%, if you're not losing at the expected rate the perhaps drop back to eating 25% of your exercise calories, if you're losing weight faster than expected then you can safely eat more of those exercise calories back if you feel you need to.
Indeed, it doesn’t burn a lot. I get 150 per hour of power lifting, but as a petite female with a low NEAT those calories make a difference in the way I feel and how I progress. Something someone with a higher calorie allotment may not notice.
Seconding this as a petite woman.
I took that general advice of not eating back (not as popular now), and the burn out, weight drop, was fast and nasty.
I give myself 200 for just over an hour (longer rests, I’m old) and maintain nicely.
Cheers, h.3 -
-
Your calorie deficit is already built into the number MFP gives you with the expectation that you will add exercise as you go. So, if you eat exercise calories you end up at the goal they gave you (net calories).
You can enter strength exercises under the cardio section based on what you're doing: strength training, calisthenics, etc.
It's good to work at hitting your calorie goal including exercise as it keep you fueled throughout your day and for workouts and prevents your deficit from being too high; which can cause burnout as well as other negative factors depending on the size of the deficit.
This is an excellent, brief, video on the subject.
https://community.myfitnesspal.com/en/discussion/10503681/exercise-calories-do-i-eat-these-a-video-explanation/p1Your calorie deficit is already built into the number MFP gives you with the expectation that you will add exercise as you go. So, if you eat exercise calories you end up at the goal they gave you (net calories).
You can enter strength exercises under the cardio section based on what you're doing: strength training, calisthenics, etc.
It's good to work at hitting your calorie goal including exercise as it keep you fueled throughout your day and for workouts and prevents your deficit from being too high; which can cause burnout as well as other negative factors depending on the size of the deficit.
This is an excellent, brief, video on the subject.
https://community.myfitnesspal.com/en/discussion/10503681/exercise-calories-do-i-eat-these-a-video-explanation/p1
Thank you so much, it makes a lot more sense now. Video is great, i would recommend it to everyone who is not sure about this subject. 👍🏼5 -
-
CharlieBeansmomTracey wrote: »
Well you *could* manually adjust it to one calorie in the calorie box on the Exercise addition line.1 -
cmriverside wrote: »CharlieBeansmomTracey wrote: »
Well you *could* manually adjust it to one calorie in the calorie box on the Exercise addition line.
well yeah you could d that too. I forgot about that lol1 -
From my understanding 'strength training' type lifting doesn't really burn a significant number of calories. I mean for me (male, 6" 120kg / 265lb) a 30 minute lifting session barely burns more than 150 calories. I always just treated those as bonus deficit calories and left my calorie intake unchanged.
As for the exercise calories the app gives you. These are calories you've earned above and beyond the number given to you based on your stats (height, weight, sex, age, etc) and indicated activity level so they're designed to be eaten back. The logic being the more calories you burn, the more calories you need to eat to maintain a good healthy calorie deficit.
The caveat however is that these exercise calories are largely an estimate and based on experience and reports on these forums tend to be overestimated. As such most people will begin by eating back 50% of the extra calories they've been given. After 4-6 weeks you can take a look at your average weight loss for that period. If it's good, then keep eating 50%, if you're not losing at the expected rate the perhaps drop back to eating 25% of your exercise calories, if you're losing weight faster than expected then you can safely eat more of those exercise calories back if you feel you need to.
Indeed, it doesn’t burn a lot. I get 150 per hour of power lifting, but as a petite female with a low NEAT those calories make a difference in the way I feel and how I progress. Something someone with a higher calorie allotment may not notice.
I’m third-ing this. 150 calories is more than 10% of my net goal. That makes a big difference to me where it might not for someone with a larger calorie allowance. Not eating that is felt (well-being and progress), but it’s also often a factor in adherence or not (for me). 150 calories is a good snack I wouldn’t ordinarily be able to fit, or a bit towards a treat or just slightly more food.
4 -
Along these lines, I do orange theory fitness (it's fantastic; try it) and usually burn around 400-450 calories. It's a 55 minute class with half of challenging treads/bike and half strength mixed with rowing. App only counts the cardio portion, but the strength portion gets your heart going as well. Should I just manually put in the calories burned per the OTF app?1
-
thepatternslave wrote: »Along these lines, I do orange theory fitness (it's fantastic; try it) and usually burn around 400-450 calories. It's a 55 minute class with half of challenging treads/bike and half strength mixed with rowing. App only counts the cardio portion, but the strength portion gets your heart going as well. Should I just manually put in the calories burned per the OTF app?
You can certainly log calories for the entire workout but I would be conservative as to how much of it you add, or at least eat, to start. Heart rate doesn't directly correspond to calorie burn and while it can be a decent estimator for steady state cardio, it does not apply the same to anaerobic activity like strength training.3
Categories
- All Categories
- 1.4M Health, Wellness and Goals
- 393.4K Introduce Yourself
- 43.8K Getting Started
- 260.2K Health and Weight Loss
- 175.9K Food and Nutrition
- 47.4K Recipes
- 232.5K Fitness and Exercise
- 427 Sleep, Mindfulness and Overall Wellness
- 6.5K Goal: Maintaining Weight
- 8.5K Goal: Gaining Weight and Body Building
- 153K Motivation and Support
- 8K Challenges
- 1.3K Debate Club
- 96.3K Chit-Chat
- 2.5K Fun and Games
- 3.7K MyFitnessPal Information
- 24 News and Announcements
- 1.1K Feature Suggestions and Ideas
- 2.6K MyFitnessPal Tech Support Questions