Does anyone know....

dannym45
dannym45 Posts: 2 Member
edited December 2024 in Health and Weight Loss
Hi people.

I am looking for an answer to what I think is a simple question....

If my calorie goal is to consume 2000kcal per day to lose weight/cut and if I was to burn 800kcal on the morning {with weights and functional training}... Do I have to eat another 800kcal to take me back up to 2000kcal or not?

I'm getting super mixed responses form trainers and PTs? Some say eat and some say leave the larger deficit!!!!!!

Replies

  • cmriverside
    cmriverside Posts: 34,458 Member
    edited November 2019
    On this site the calculations expect you to eat more on exercise days and sets you at a somewhat lower calorie amount on non-exercise days. (Using the Mifflin St Joer calculator)

    Most trainers are going to be using a TDEE calculation which would spread out your earned-exercise calories to the entire week.

    So. Pick a side.

    With no info about you, there is no way to answer.

    Male? Female? Height, weight? Age? What do you do in your day to day life? (Like work or raising kid/taking care of a house, etc.)

  • mmapags
    mmapags Posts: 8,934 Member
    steveko89 wrote: »
    It's really up to you. If 2000/day puts you at a deficit already, any exercise calories are only going to widen that deficit. However, be advised that the methods used to estimate and/or measure exercise calorie burn are inaccurate and have a tendency to overestimate expenditure. Many users find that the practice of eating back 100% of their exercise calories results in stalled weight loss as the exercise calories overrides their planned deficit. The best way to figure out what works for you is to pick a method and stick with it for a few weeks, look at your data and adjust accordingly. If you find you're always hungry and are losing too quickly, increase calories, while if you find your weight loss is slower than you intend, reduce calories. Your own data is going to tell you more about how much you need to eat than anything else, provided your logging is accurate and precise. I strongly recommend weighing yourself daily and using a trending app like HappyScale and using a food scale to weigh as much of your intake as possible for the highest level of data integrity.

    This pretty much nails it!
  • NovusDies
    NovusDies Posts: 8,940 Member
    steveko89 wrote: »
    It's really up to you. If 2000/day puts you at a deficit already, any exercise calories are only going to widen that deficit. However, be advised that the methods used to estimate and/or measure exercise calorie burn are inaccurate and have a tendency to overestimate expenditure. Many users find that the practice of eating back 100% of their exercise calories results in stalled weight loss as the exercise calories overrides their planned deficit. The best way to figure out what works for you is to pick a method and stick with it for a few weeks, look at your data and adjust accordingly. If you find you're always hungry and are losing too quickly, increase calories, while if you find your weight loss is slower than you intend, reduce calories. Your own data is going to tell you more about how much you need to eat than anything else, provided your logging is accurate and precise. I strongly recommend weighing yourself daily and using a trending app like HappyScale and using a food scale to weigh as much of your intake as possible for the highest level of data integrity.

    This.

    Pick a calorie method and try to be really consistent with it for about 6 weeks unless you are feeling fatigued. Deduct anything you lose that seems to be very rapid in the first week or so and then look at how much you are losing each week. If you need to make a calorie adjustment and you want help just come back and ask. Remember that your goal is to lose no more than 1 percent of your total body weight (and less than that when you have less to lose) each week over a long period of time. If you lose faster initially over a short term it is no big deal as long as you correct it.
  • dannym45
    dannym45 Posts: 2 Member
    Thanks for the responses.

    I used the tdee method that says for weightless to target 2000kcal.

    Taking into account the feedback on this post... It seems I will try and hit the 2000kcal and if I come up 20~15 % under that I will just accept it and monitor weightloss and hunger etc

    Hopefully that's right

    Thanks everyone
  • cmriverside
    cmriverside Posts: 34,458 Member
    edited November 2019
    Correct! Well - try to stick close to that 2000, that is your weight-loss goal. Not under...you'll get consistently better longterm results if you are consistent with your intake for a couple months at at time to get a good data trend going.
  • Zimm7
    Zimm7 Posts: 44 Member
    dannym45 wrote: »
    Hi people.

    I am looking for an answer to what I think is a simple question....

    If my calorie goal is to consume 2000kcal per day to lose weight/cut and if I was to burn 800kcal on the morning {with weights and functional training}... Do I have to eat another 800kcal to take me back up to 2000kcal or not?

    I'm getting super mixed responses form trainers and PTs? Some say eat and some say leave the larger deficit!!!!!!

    Lots of long responses.
    Body type and metabolism play a role, but here's my rule of thumb;
    No. Don't add in the calories.
  • snickerscharlie
    snickerscharlie Posts: 8,578 Member
    tzimmer10211 wrote: »
    dannym45 wrote: »
    Hi people.

    I am looking for an answer to what I think is a simple question....

    If my calorie goal is to consume 2000kcal per day to lose weight/cut and if I was to burn 800kcal on the morning {with weights and functional training}... Do I have to eat another 800kcal to take me back up to 2000kcal or not?

    I'm getting super mixed responses form trainers and PTs? Some say eat and some say leave the larger deficit!!!!!!

    Lots of long responses.
    Body type and metabolism play a role, but here's my rule of thumb;
    No. Don't add in the calories.

    Then you're not nourishing your body for the level of exercise you're doing. Never a good idea long term. Metabolism is part of the CO in CICO equation. And body type has nothing to do with it.

    Personally, I eat back about 75% of my exercise calories. I leave the 25% on the table to compensate for weighing/logging inaccuracies or overstated exercise calorie burn. I re-evaluate once a month and make adjustments accordingly. :)
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