Eating more cals on training days?
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Smacfit_
Posts: 101 Member
Hi all. I have my cals set at around 1500 (female, 5'5 126lb) and I am finding that easy to manage. However I am getting back into weight training and have found on training days I am ravenous! I am not eating back exercise cals through MFP but do any experts know if it is acceptable to increase to say 1750 on days I am strength training? My goals are to gain muscle and lose some fat. Thanks!
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Replies
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Why are you not eating back exercise calories? That's how MFP is designed2
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Why not just simplify things and eat back exercise calories? If your calorie goal is coming from MFP, it was given to you under the assumption you'd be eating back exercise calories.2
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janejellyroll wrote: »Why not just simplify things and eat back exercise calories? If your calorie goal is coming from MFP, it was given to you under the assumption you'd be eating back exercise calories.
No it is not from MFP! Its custom (with macros)0 -
TavistockToad wrote: »Why are you not eating back exercise calories? That's how MFP is designed
No it is not from MFP! Its custom (with macros)0 -
Does your custom goal include exercise calories?0
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TavistockToad wrote: »Why are you not eating back exercise calories? That's how MFP is designed
No it is not from MFP! Its custom (with macros)
Well you have 2 choices then, stick with your custom cals and macros and be hungry, or eat more.
You might want to look into recomp given your goals.0 -
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janejellyroll wrote: »Why not just simplify things and eat back exercise calories? If your calorie goal is coming from MFP, it was given to you under the assumption you'd be eating back exercise calories.
No it is not from MFP! Its custom (with macros)
In order to answer your question, we'd need to know how the calorie goal was created. Is it a deficit for you? If so, how much of a deficit? Is it already taking the calories you're burning through exercise into account?1 -
janejellyroll wrote: »janejellyroll wrote: »Why not just simplify things and eat back exercise calories? If your calorie goal is coming from MFP, it was given to you under the assumption you'd be eating back exercise calories.
No it is not from MFP! Its custom (with macros)
In order to answer your question, we'd need to know how the calorie goal was created. Is it a deficit for you? If so, how much of a deficit? Is it already taking the calories you're burning through exercise into account?
I calculated on the IIFYM website and I did need to put in exercise there so I think it does take it into account
Unsure of my actual deficit though...I picked the one where it takes longer and I get to eat more lol0 -
janejellyroll wrote: »janejellyroll wrote: »Why not just simplify things and eat back exercise calories? If your calorie goal is coming from MFP, it was given to you under the assumption you'd be eating back exercise calories.
No it is not from MFP! Its custom (with macros)
In order to answer your question, we'd need to know how the calorie goal was created. Is it a deficit for you? If so, how much of a deficit? Is it already taking the calories you're burning through exercise into account?
I calculated on the IIFYM website and I did need to put in exercise there so I think it does take it into account
Unsure of my actual deficit though...I picked the one where it takes longer and I get to eat more lol
If your calorie goal already takes your exercise into account, then eating more will further decrease your deficit. Depending on how much of a deficit you have remaining, you'll lose weight more slowly or not at all. This is where it might be helpful to figure out how large your deficit actually is, so you can make an educated decision on whether or not you want to eat more.2 -
janejellyroll wrote: »janejellyroll wrote: »janejellyroll wrote: »Why not just simplify things and eat back exercise calories? If your calorie goal is coming from MFP, it was given to you under the assumption you'd be eating back exercise calories.
No it is not from MFP! Its custom (with macros)
In order to answer your question, we'd need to know how the calorie goal was created. Is it a deficit for you? If so, how much of a deficit? Is it already taking the calories you're burning through exercise into account?
I calculated on the IIFYM website and I did need to put in exercise there so I think it does take it into account
Unsure of my actual deficit though...I picked the one where it takes longer and I get to eat more lol
If your calorie goal already takes your exercise into account, then eating more will further decrease your deficit. Depending on how much of a deficit you have remaining, you'll lose weight more slowly or not at all. This is where it might be helpful to figure out how large your deficit actually is, so you can make an educated decision on whether or not you want to eat more.
Thank you so much, this is very helpful. Might have to go see a trainer or nutritionist to find out my real deficit. Dont want to sabotage all my work with extra cals on exercise days. Thanks again
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janejellyroll wrote: »janejellyroll wrote: »janejellyroll wrote: »Why not just simplify things and eat back exercise calories? If your calorie goal is coming from MFP, it was given to you under the assumption you'd be eating back exercise calories.
No it is not from MFP! Its custom (with macros)
In order to answer your question, we'd need to know how the calorie goal was created. Is it a deficit for you? If so, how much of a deficit? Is it already taking the calories you're burning through exercise into account?
I calculated on the IIFYM website and I did need to put in exercise there so I think it does take it into account
Unsure of my actual deficit though...I picked the one where it takes longer and I get to eat more lol
If your calorie goal already takes your exercise into account, then eating more will further decrease your deficit. Depending on how much of a deficit you have remaining, you'll lose weight more slowly or not at all. This is where it might be helpful to figure out how large your deficit actually is, so you can make an educated decision on whether or not you want to eat more.
Thank you so much, this is very helpful. Might have to go see a trainer or nutritionist to find out my real deficit. Dont want to sabotage all my work with extra cals on exercise days. Thanks again
MFP will tell you...0 -
I’ve been reading up on body recomposition which I think is what you are talking about - gaining muscle, losing fat. I’ve read two different ways and I’m only days into this, so I have no real knowledge or advice. It’s just something for you to look into.1
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Thank you!0
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