Eating your exercise calories...

jtintx
jtintx Posts: 445 Member
edited September 19 in Health and Weight Loss
I couldn’t find the specific answer to my question so I apologize if this has been asked before. I understand the idea about eating your exercise calories but I’m wondering if MFP is taking into account that some of those exercise calories are already accounted for in your BMR? Example: if my BMR is 1400 cal per day (58 calories per hour) and I exercise for an hour and burn 458 calories, shouldn’t my extra calories only be 400 instead of 458?
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Replies

  • jtintx
    jtintx Posts: 445 Member
    I couldn’t find the specific answer to my question so I apologize if this has been asked before. I understand the idea about eating your exercise calories but I’m wondering if MFP is taking into account that some of those exercise calories are already accounted for in your BMR? Example: if my BMR is 1400 cal per day (58 calories per hour) and I exercise for an hour and burn 458 calories, shouldn’t my extra calories only be 400 instead of 458?
  • kristie874
    kristie874 Posts: 774 Member
    Good point! Now I'm curious, too!
  • AmyNVegas
    AmyNVegas Posts: 2,215 Member
    Your BMR is lying in bed doing nothing, just existing not your regular everyday routine, and with no exercise at all. So yes it does account for it. Unless you are exercising in the middle of the night when you would normally be sleeping!:laugh: I guess that would be an exception.:drinker:
  • ce_fit
    ce_fit Posts: 299 Member
    I couldn’t find the specific answer to my question so I apologize if this has been asked before. I understand the idea about eating your exercise calories but I’m wondering if MFP is taking into account that some of those exercise calories are already accounted for in your BMR? Example: if my BMR is 1400 cal per day (58 calories per hour) and I exercise for an hour and burn 458 calories, shouldn’t my extra calories only be 400 instead of 458?

    Not an expert but that is how I look at it. I also found for me that when I eat (to use your example) the 400 calories I do not loose any weight. When I drop down to about 80% then I do loose weight.((458-58)*80%= 320 extra calories to eat)

    Remember, excercise calories give you a bit of room to experiment. :wink:
  • kerrilucko
    kerrilucko Posts: 3,852 Member
    ya, your BMR is basically what you'd burn in a day if you were in a coma- no moving, no digesting NOTHING just basic bodily functions like breathing and heartbeat. Don't overthink this. Follow what MFP is telling you.
  • astarte09
    astarte09 Posts: 531 Member
    I subtract my normal BMR...it seems to work for me..
  • cdngirl71
    cdngirl71 Posts: 2,641 Member
    I actually asked my personal trainer this question and he told me that for me, I should not consume the extra calories as I want to lose a fair amount of weight. He told me that you should consume your exercise calories if you want to tone your body not necessarily lose alot of weight or if you are an athlete. So I have taken his advice and I have lost weight each week.
  • SHBoss1673
    SHBoss1673 Posts: 7,161 Member
    I actually asked my personal trainer this question and he told me that for me, I should not consume the extra calories as I want to lose a fair amount of weight. He told me that you should consume your exercise calories if you want to tone your body not necessarily lose alot of weight or if you are an athlete. So I have taken his advice and I have lost weight each week.

    did you explain to your trainer that you are already at a deficit when you use MFP, and that the exercise calories would only server to keep that deficit in place, and not eating them would increase the deficit?
  • cdngirl71
    cdngirl71 Posts: 2,641 Member
    I am not in a deficit when I use MFP, I consume almost all my calories given on MFP before I put my exercises in.
  • SHBoss1673
    SHBoss1673 Posts: 7,161 Member
    I am not in a deficit when I use MFP, I consume almost all my calories given on MFP before I put my exercises in.

    you set a goal right? if you have a goal then you are already at a deficit.
  • TamTastic
    TamTastic Posts: 19,224 Member
    All I can say is that for ME, I would eat at least half of them back and I lost pretty consistently and had few plateaus over the 16 months it took me to lose 135 lbs.

    The important thing is to make sure the calories burned are accurate. That is where someone might encounter a problem.
  • LuckyLeprechaun
    LuckyLeprechaun Posts: 6,296 Member
    I eat about 90%-ish and am doing well. I usually am so full at the end of the day I can't finish them ALL.
  • kerrilucko
    kerrilucko Posts: 3,852 Member
    I am not in a deficit when I use MFP, I consume almost all my calories given on MFP before I put my exercises in.

    unless you set your goal to maintain, you are already at a deficit (500 per lb a week) so if you don't eat your exercise cals you are making that deficit bigger, sometimes dangerously so. That's the thing, a LOT of people post that their trainer or doctor told them they don't have to eat the extra calories, but the user didn't explain to the trainer or doctor they are already at a pre-set deficit. it makes a difference.
  • jtintx
    jtintx Posts: 445 Member
    Your BMR is lying in bed doing nothing, just existing not your regular everyday routine, and with no exercise at all. So yes it does account for it. Unless you are exercising in the middle of the night when you would normally be sleeping!:laugh: I guess that would be an exception.:drinker:
    True - but it doesn't actually account for them...it's just that you are already at a deficit using BMR. I NORMALLY would still be sleeping at 6:00 am, not working out so I would be at my BMR rate. I think it would be a good idea not to calculate and consume my BMR calories twice. I think that you should subtract your BMR calories from the exercise calories to get a true picture of your ACTUAL exercise calories.
  • qatarsessions
    qatarsessions Posts: 31 Member
    I'm still confused. I need some numbers.
    for example.
    I enter all my information on the myfitnesspal site and it says that I should eat 1300 per day to loose 1 lb per week.
    I then exercise and burn 400 calories that day.
    How many calories do I need to eat that day?
  • LuckyLeprechaun
    LuckyLeprechaun Posts: 6,296 Member
    I'm still confused. I need some numbers.
    for example.
    I enter all my information on the myfitnesspal site and it says that I should eat 1300 per day to loose 1 lb per week.
    I then exercise and burn 400 calories that day.
    How many calories do I need to eat that day?

    1700. or close to it. not less than 1550 or so. IMO
  • SHBoss1673
    SHBoss1673 Posts: 7,161 Member
    I'm still confused. I need some numbers.
    for example.
    I enter all my information on the myfitnesspal site and it says that I should eat 1300 per day to loose 1 lb per week.
    I then exercise and burn 400 calories that day.
    How many calories do I need to eat that day?

    1700, you just add your exercise to your daily calories. BUT don't do that on here, don't do anything. Just enter your exercise into MFP it does all that for you. All you have to do is follow how many calories MFP gives you, and you should be fine.
  • jtintx
    jtintx Posts: 445 Member
    I'm still confused. I need some numbers.
    for example.
    I enter all my information on the myfitnesspal site and it says that I should eat 1300 per day to loose 1 lb per week.
    I then exercise and burn 400 calories that day.
    How many calories do I need to eat that day?
    This is my opinion: 1300 cal per day equals about 54 calories per hour. So if you exercise for one hour and burn 400 calories you've really only burned an EXTRA 346 calories (400-54=346). So you should only add 346 calories to your calories to consume for the day - 1646 calories total.

    Granted a lot of people might not want to worry about an extra 54 calories but in one week that is an extra 378 calories and in one month it adds up to an extra 1620 calories. That would be nearly half a pound that you expected to lose but didn't. Again....just my opinion.
  • kristie874
    kristie874 Posts: 774 Member
    Oh dear...so much info...I'm just gonna keep doing what I've been doing...it's working anyway. LOL
  • allaboutme
    allaboutme Posts: 391 Member
    [[/quote]This is my opinion: 1300 cal per day equals about 54 calories per hour. So if you exercise for one hour and burn 400 calories you've really only burned an EXTRA 346 calories (400-54=346). So you should only add 346 calories to your calories to consume for the day - 1646 calories total.

    Granted a lot of people might not want to worry about an extra 54 calories but in one week that is an extra 378 calories and in one month it adds up to an extra 1620 calories. That would be nearly half a pound that you expected to lose but didn't. Again....just my opinion.
    [/quote]

    I agree. When I exercise, I always deduct at least 50 calories from the total calories calculated.
  • singfree
    singfree Posts: 1,591 Member
    Many of us overestimate our exercise calories and/or underestimate our food calories. I don't usually eat my exercise calories, so this should take care of any errors in logging my food and exercise cals.
  • qatarsessions
    qatarsessions Posts: 31 Member
    Thanks. I am to to MFP and I had only entered food yesterday as it was my "day of rest". Today after asking the question on this blog I entered my morning exercise and then noticed that it was added to my daily calorie allotment. Now I get it. Thanks again.
  • ce_fit
    ce_fit Posts: 299 Member
    Oh dear...so much info...I'm just gonna keep doing what I've been doing...it's working anyway. LOL

    You are absolutley right Kristie, you have earned the right to say "I'm just gonna keep doing what I've been doing...it's working anyway. LOL " :drinker:

    Hey folks, remember, make this work for you. Take all the knowledge that is on this board and customize it to you. For some people that means eating all their excercise calories, for others it may mean 60,70,80 or 90% of their excercise calories. Just keep working towards your goal, change your bad habits to good habits and bit by bit you will acheive your goal. :flowerforyou:
  • Fitness_Chick
    Fitness_Chick Posts: 6,648 Member
    Oh dear...so much info...I'm just gonna keep doing what I've been doing...it's working anyway. LOL

    You are absolutley right Kristie, you have earned the right to say "I'm just gonna keep doing what I've been doing...it's working anyway. LOL " :drinker:

    Hey folks, remember, make this work for you. Take all the knowledge that is on this board and customize it to you. For some people that means eating all their excercise calories, for others it may mean 60,70,80 or 90% of their excercise calories. Just keep working towards your goal, change your bad habits to good habits and bit by bit you will acheive your goal. :flowerforyou:
    Very well put Ce:wink:
  • jtintx
    jtintx Posts: 445 Member
    I've just been having such a hard time moving the scale in the right direction. I just keep staying the same. That got me to thinking about all of this. For me I think I need to back down just a little on my caloric intake. But those of you that have a plan that's working I agree, stick with it! In one month I've only lost 2 pounds - so I'm definately not the expert. But for those of you in the same boat as me my suggestion might help.
  • sarabear
    sarabear Posts: 864
    Don't make it complicated, just fill everything in HONESTLY everyday and it'll take care of itself!
  • MyaPapaya75
    MyaPapaya75 Posts: 3,143 Member
    I actually asked my personal trainer this question and he told me that for me, I should not consume the extra calories as I want to lose a fair amount of weight. He told me that you should consume your exercise calories if you want to tone your body not necessarily lose alot of weight or if you are an athlete. So I have taken his advice and I have lost weight each week.

    Same exact thing for me via my Doc & Nutritionist.. "NOT" to consume mine until I am closer to my goal weight and working out at a much higher level of intensity. So I am on a set calories per day 1200-1400 regardless of how much I excercise.....I lose weekly consistently but I am a Cardio Beast!...This is only what has been working for me I am not advocating others do things they are not comfortable with.
  • Fitness_Chick
    Fitness_Chick Posts: 6,648 Member
    Don't make it complicated, just fill everything in HONESTLY everyday and it'll take care of itself!
    :flowerforyou: :happy:
  • cmriverside
    cmriverside Posts: 34,458 Member
    I have the question of using an HRM, and does it allow for BMR when counting your calories burned? I say it does, since the calories are considerably lower than if I were using most formulas online.
    Does anyone know the real answer?

    That said, I find my HRM gives me almost the exact calories burned as this website.

    I am 5 lbs from goal again, after re-gaining 10 lbs. I don't cut back any further than recommended here. I've always eaten all my exercise calories, and lost 47 lbs (goal) in about 7-8 months last year.
  • SHBoss1673
    SHBoss1673 Posts: 7,161 Member
    I have the question of using an HRM, and does it allow for BMR when counting your calories burned? I say it does, since the calories are considerably lower than if I were using most formulas online.
    Does anyone know the real answer?

    That said, I find my HRM gives me almost the exact calories burned as this website.

    I am 5 lbs from goal again, after re-gaining 10 lbs. I don't cut back any further than recommended here. I've always eaten all my exercise calories, and lost 47 lbs (goal) in about 7-8 months last year.

    Polar doesn't take into account your regular calories. I.E. if I workout and my HRM says I burned 400 in 30 minutes, I actually burned about 345. I checked with them about a year ago.
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