# Calorie Counter

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# Exercise calories - do I eat these? A video explanation.

## Replies

• Posts: 12,335Member Member
msindie20 wrote: »
Great video thank you! I have a fairly active job. Usually burn average 1500 daily. Set my goal to 1450 cals per day. How many of my active cals should I be eating back do you think? I'm usually stuffed on 1450 lol so no idea how I am going to fit more in. Also, any goods in particular I need to use the exercise cals on or not? Thanks very much 😀.

to meet your goal and assuming the burn is correct, and that is above and beyond your RMR cals, you would eat all of them! cals burned are just estimates so most people suggest eating 50-75% of them
edited May 23
• Posts: 12,335Member Member
As an example say MFP gives you 1450 calories to lose 1 lb/week, and you plan on exercising 5x/week for an average of 400 cals per workout. well MFP will tell you to eat 1450 on the days you don't work out and 1850 on the days you do whereas a "professional" or TDEE calculator may tell you to eat 1700 every day regardless if you workout.

So for the week, MFP will have you eat 12,150 (1450*2+1850*5) whereas doing it the other way will have you eat 11,900 (1700*7) almost the same number of cals for the week (250 dif). The issue in not following MFP is if you don't work out the full 5 days or burn more or less than planned. If that is the case you may lose more or less than your goal, whereas MFP will have you lose your goal amount regardless of how much you actually workout.

What many MFPers do is take the low 1450 and not eat back exercise calories which is wrong, if you are not eating them back then your daily activity level should reflect the higher burn with would be covered in the 1700/day above.
edited May 23
• Posts: 13Member Member
Thanks @erickirb! I'll start eating some back then 😀.
• Posts: 17,066Member Member
msindie20 wrote: »
Great video thank you! I have a fairly active job. Usually burn average 1500 daily. Set my goal to 1450 cals per day. How many of my active cals should I be eating back do you think? I'm usually stuffed on 1450 lol so no idea how I am going to fit more in. Also, any goods in particular I need to use the exercise cals on or not? Thanks very much 😀.

It sounds like you don't mean 1500 in TDEE then, but 1500 extra.
How was that number obtained - it needs to be a good estimate?

As explained - deficit should be off the total burned - whether you average that from weekly total aka TDEE method, or you do it daily with MFP method.

Obviously if you are way more active than the MFP activity level you selected, or you are working out and not accounting for it - there is 1 huge massively wrong answer - and that is not counting any of the extra and not eating anything back.
You'll regret that sooner and later.
edited May 24
how does this work when you are tracking step cals from a Fitbit and then also exercise? so u eat all those calories or no?
• Posts: 14,066Member Member
how does this work when you are tracking step cals from a Fitbit and then also exercise? so u eat all those calories or no?

I let my Fitbit handle all my step and exercise info (so if it doesn't pick up my weight training, I log the workout on the Fitbit app) and then I have the Fitbit and MFP synced with the negative calorie adjustment enabled. It does take a couple of weeks for all the programs to understand each other for some reason, but yes I let Fitbit change my MFP calories and I eat whatever calories it tells me I have.

Your Fitbit will not double credit you, if that's what you're worried about. If you take 2000 steps while doing a cardio workout, Fitbit will take into consideration the calories you got from the steps, and will only credit you the extra calories you get from the cardio, above and beyond what it already gave you for the steps. I hope that makes sense!
edited June 12
• Posts: 14,066Member Member
Bump!
• Posts: 14,066Member Member
Bump redux
• Posts: 1,229Member Member
Bumping again!
• Posts: 3Member Member
Hi the video was great just one question can I bank excersise calories for the wkend when I might not excersise and if I can how do I do that
• Posts: 17,066Member Member
Hi the video was great just one question can I bank excersise calories for the wkend when I might not excersise and if I can how do I do that

Sure.

Look at your weekly total rather than daily.

You usually just don't want to do some big unreasonable deficit 5-6 days mere to have a massive binge or pigout on 1-2 days.

But if you have a reasonable deficit in the first place, adding 50 more daily to have an extra 250-300 on a weekend day isn't bad.

Shoot, skip breakfast and have smaller lunch on that same day and have even an extra 300-500 for dinner fun!
• Posts: 1,229Member Member
@Bosatch87 This is the BEST explanation for if you should eat back exercise calories or not.
• Posts: 11Member Member
Thank you very much
• Posts: 1,229Member Member
You’re welcome!