Are you supposed to eat back your exercise calories ?
carolinamccabe7245
Posts: 15 Member
Should I eat back my exercise calories or should i stick to my calorie limit
0
Replies
-
Yes.
Here's an excellent video on the topic: https://community.myfitnesspal.com/en/discussion/10503681/exercise-calories-do-i-eat-these-a-video-explanation/p10 -
The short answer is yes, basically.
The long answer is that it depends a bit on some different factors (calorie estimations, logging accuracy, goals, etc).
This might be a useful read: http://community.myfitnesspal.com/en/discussion/818082/exercise-calories-again-wtf/p12 -
Unlike other sites which use TDEE calculators, MFP uses the NEAT method (Non-Exercise Activity Thermogenesis), and as such this system is designed for exercise calories to be eaten back. However, many consider the burns given by MFP to be inflated and only eat a percentage, such as 50%, back. Others, however, are able to lose weight while eating 100% of their exercise calories.
http://community.myfitnesspal.com/en/discussion/818082/exercise-calories-again-wtf/p1
0 -
Your calorie limit assumes you will eat back your exercise calories.0
-
I prefer to eat more food and not have to worry about eating back calorie amounts by 50% so I don't use the MFP settings, I use numbers from tdee calculator and enter 1 calorie burnt for all my exercise. This is because it's easier for me to control my macros if I know EXACTLY how much I have.
I found that when I was logging exercise calories my macros would go all crazy and i'd never know how much to eat or not eat.
But this is only an issue if you actually track macros as well as calories. If you only track calories then I wouldn't worry about it.1 -
Cahgetsfit wrote: »I prefer to eat more food and not have to worry about eating back calorie amounts by 50% so I don't use the MFP settings, I use numbers from tdee calculator and enter 1 calorie burnt for all my exercise. This is because it's easier for me to control my macros if I know EXACTLY how much I have.
I found that when I was logging exercise calories my macros would go all crazy and i'd never know how much to eat or not eat.
But this is only an issue if you actually track macros as well as calories. If you only track calories then I wouldn't worry about it.
Just for clarity the numbers from a TDEE calculator include your daily average exercise calories.
You are eating back exercise calories, just averaged out from your weekly exercise estimate rather than a variable daily estimate after the event,6 -
If you were following mfp to a tee and knew exactly your BMR, your calories burned from activity, and your calories consumed, then you should be eating back exercise calories.
Personally I assume that I am underestimating the calories I eat and overestimating the calories burned through exercise so I never eat back the full amount. YMMV.1 -
When I started, I ate back about 50% of my exercise calories, while weighing and logging everything I ate and drank. After a solid month, I found I was losing weight faster than I should have, so slowly bumped up my daily calories until I found the sweet spot.
0 -
Several of you are mentioning macros. What does this mean? I think it has to do with the fat vs. protein vs. carb ratios? Are these ratios the same for everyone?0
-
If you were following mfp to a tee and knew exactly your BMR, your calories burned from activity, and your calories consumed, then you should be eating back exercise calories.
Personally I assume that I am underestimating the calories I eat and overestimating the calories burned through exercise so I never eat back the full amount. YMMV.
I agree with this. I've been using MapMyHike for over 3 years now and it gives me ridiculous amounts of calories for my hikes. I never ate more than half of those back and lost weight. I just started using a Garmin Vivosport and it gives me roughly 1/3 the amount of calories for the same exercise.0 -
Thanks everyone i also set my calorie intake a little lower than mfp gave me so i think i should be ok with eating them back hopefully1
-
It’s all estimates. Make a plan and stick with it for 4-6 weeks and adjust as needed.1
-
I like to think of my calorie count like a bank account. I start each day with a budget. I spend some throughout the day. And when I workout I earn a little back. I’ll spend some of what I earned, but at the end of the day, I like to have some ‘money’ left in the bank, not a negative balance.3
-
I'm working with a weight loss physician and I'm on a 1,350 calorie a day plan and she advised that I not eat back my exercise calories at this point. It probably depends on various factors like how much you weigh and how much you exercise.1
-
Several of you are mentioning macros. What does this mean? I think it has to do with the fat vs. protein vs. carb ratios? Are these ratios the same for everyone?
Basically. Macros is short for "macronutrients", which are carbs, protein and fats.
MFP gives you a default ratio when you set up your profile, and for most people, it's reasonable. If you don't have any reason to want something different, the default ratios should be OK.
Some people want their ratios (or the raw numbers of grams) to be different from the default. That may be because they find a particular macronutrient more satiating, so like to eat more; or need more of one for a special reason (people who are weight training may want more protein); or need less of one for a special reason (diabetics, among others, may want fewer carbs); or just want to experiment.
You can change them if you want to, but if you have no reason to do it, and are doing fine aiming for the default, no need to change it.0
Categories
- All Categories
- 1.4M Health, Wellness and Goals
- 393.2K 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
- 422 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
- 23 News and Announcements
- 1.1K Feature Suggestions and Ideas
- 2.6K MyFitnessPal Tech Support Questions