Extra calories

You should be eating back the calories you actually burn from exercise. Sometimes it can be hard to get an exact estimate, as most calculators overestimate. So some people start by eating 50-75% of their exercise calories back and seeing how that works out for them, so they get a better idea of their actual calorie burn.

was the advice here not helpful? you also say here you are not gaining and that was just a few days ago. are you saying the scale has gone up just the lsat few days? if so that could just be extra food in transit or random water retention.

there was also suggestions to build up and slowly add exercise calories (ex: adding 200 one week and seeing what your weight does)

https://community.myfitnesspal.com/en/discussion/comment/43555466#Comment_43555466

https://community.myfitnesspal.com/en/discussion/comment/43512680#Comment_43512680

I consider that in general 1lb (453.5g) of WEIGHT TREND CHANGE is caused by a 3,500 Calorie imbalance.

A weight trend is meaningful when you look at it from the perspective of a few weeks, not a few days.

If you're subject to monthly hormonal cycles that often cause water retention, you'd best include a complete cycle in the time frame you consider (so look at 4+ weeks).

Otherwise 2 to 3 weeks would usually be enough to get a sense as to how fast and in which direction your weight trend is moving.

I, personally, consider an up to 2 lb swing (up or down) in my WEIGHT TREND to be successful maintenance.

The above information together with consistent logging of your calories in and out is sufficient for you to figure out how many of your exercise calories you should be eating.

You can use Libra, Happy Scale, Trendweight.com or weightgrapher.com and others to establish your weight trend.