Why does my calorie amount increase if I exercise?

When you put in your height/weight/etc and then tell MFP what your goal is, if you tell it you want to lose weight, it automatically builds in a deficit to help you meet that weightloss goal without having to do any extra exercise. For example, my maintenance calorie needs are calculated at 1710 calories per day based on my weight and activity level, I told MFP I want to lose 1 lb per week so it has given me a goal of 1210 calories per day. That gives me an automatic 500 calorie deficit each day, which over the course of the week adds up to a 3500 calorie deficit which is exactly what's needed in order for me to lose 1 lb per week, just like I asked MFP to help me accomplish. So, on the days that I exercise, if I burn say 500 calories, MFP automatically ups my goal to 1710. The reason? Well, to lose 1 lb per week, I need 1210 calories per day, but if I exercise then MFP assumes I need extra energy to sustain that added level of activity. So in order to still lose 1 lb per week like I asked, I need to eat more calories or else my 'net' calories (amount consumed minus amount burned through exercise) goes below the 1210 goal that it gave me. I chose 1 lb per week b/c it was the 'recommended' amount, plus as you can see from where I am right now, there really is not *that* much room for me to play with trying to have a much larger deficit to try and lose more weight. MFP will not give you a calorie goal any lower than 1200 per day, that's just the lowest it will tell anyone to go, so my 1 lb per week goal fits in quite nicely with what the system will support anyway. And since my goal is so low (compared to how much I used to eat before joining LOL) I take it as motivation to exercise so that I *can* earn those extra calories - for bigger meals, extra snacks, etc.

Some people religiously eat *all* of their exercise calories, some eat just part of them, some don't eat them at all. Everyone has their reasons and they are quite varied. The way that MFP is set up, the system says that you need to eat those calories b/c you would have been at a deficit before you ever worked out at all. It's quite the debated topic on this site. One reason that people cite in favor of eating the exercise calories is that you don't want to risk losing muscle mass instead of fat in the weightloss process. One reason that people cite in favor of not eating them is that they want to lose weight faster. Everyone has an opinion, it's up to you to decide what you're going to do.

P.S. I've been doing this for a little over 3 months now, and I've *usually* eaten *most* of my exercise calories - sometimes a little bit more, sometimes less depending on the day, and I've lose 23 lbs in those 3 months (from 165 down to 142 so far). Only 17 left to go to get to my ultimate goal. I did start out with a 2 lb per week weightloss goal but eventually revised it to 1 lb per week since it's more realistic for my current stats. So for me, staying fairly close to the MFP recommendations has worked out really well. Once again, everyone has an opinion, that's mine and that's how it's worked for me. I'm not super strict about it, I have days that I am over and days that I am under, but it all averages out in the end to be pretty close to what MFP recommends.

I'm pretty sure there's a section of the site that explains all this, but here goes:

Your calorie goal that MFP sets is already at a defecit. So if you stuck to that calorie amount, you would lose weight, even without exercise. Granted, it would take much longer.

So when you exercise, you get those calories back so your defecit isn't too big. When exercising to lose weight, you need to eat to fuel your workouts and then help repair and recover.

Not everyone will consume any or all of their exercise calories, and it's a hotly debated topic on the forums. Just find out what works for you, and what is sustainable, and you will be fine.

Good luck!

There's a lot of debate over this. I personally don't eat my exercise calories back. I agree with you, to lose weight you need to exercise more and eat less. This may be kind of mean, but it makes sense, my dietician said that "Saying it's ok to eat your exercise calories is something fat people say so they feel better about eating more than they should." I totally agree with that statement. Good luck on your weightloss!!

you need to see what your BMR is.. which is basically the bare minimum of calories you need a day to survive
(if you didn't do any type of exercise, not even daily activity)
mine is 1200 calories.. and i'm 123.5 at 5' 3.5" ..

MFP has a built-in calorie deficit whether you exercise or not. So if you log exercise on any given day you need to eat the earned (extra) calories to maintain the same calorie deficit.

See the link below, it will help you.

http://www.myfitnesspal.com/topics/show/10589-for-those-confused-or-questioning-eating-your-exercise-calo

In addition, click on the link in my signature "links you want to read again and again."

When you put in your height/weight/etc and then tell MFP what your goal is, if you tell it you want to lose weight, it automatically builds in a deficit to help you meet that weightloss goal without having to do any extra exercise. For example, my maintenance calorie needs are calculated at 1710 calories per day based on my weight and activity level, I told MFP I want to lose 1 lb per week so it has given me a goal of 1210 calories per day. That gives me an automatic 500 calorie deficit each day, which over the course of the week adds up to a 3500 calorie deficit which is exactly what's needed in order for me to lose 1 lb per week, just like I asked MFP to help me accomplish. So, on the days that I exercise, if I burn say 500 calories, MFP automatically ups my goal to 1710. The reason? Well, to lose 1 lb per week, I need 1210 calories per day, but if I exercise then MFP assumes I need extra energy to sustain that added level of activity. So in order to still lose 1 lb per week like I asked, I need to eat more calories or else my 'net' calories (amount consumed minus amount burned through exercise) goes below the 1210 goal that it gave me. I chose 1 lb per week b/c it was the 'recommended' amount, plus as you can see from where I am right now, there really is not *that* much room for me to play with trying to have a much larger deficit to try and lose more weight. MFP will not give you a calorie goal any lower than 1200 per day, that's just the lowest it will tell anyone to go, so my 1 lb per week goal fits in quite nicely with what the system will support anyway. And since my goal is so low (compared to how much I used to eat before joining LOL) I take it as motivation to exercise so that I *can* earn those extra calories - for bigger meals, extra snacks, etc.

Some people religiously eat *all* of their exercise calories, some eat just part of them, some don't eat them at all. Everyone has their reasons and they are quite varied. The way that MFP is set up, the system says that you need to eat those calories b/c you would have been at a deficit before you ever worked out at all. It's quite the debated topic on this site. One reason that people cite in favor of eating the exercise calories is that you don't want to risk losing muscle mass instead of fat in the weightloss process. One reason that people cite in favor of not eating them is that they want to lose weight faster. Everyone has an opinion, it's up to you to decide what you're going to do.

P.S. I've been doing this for a little over 3 months now, and I've *usually* eaten *most* of my exercise calories - sometimes a little bit more, sometimes less depending on the day, and I've lose 23 lbs in those 3 months (from 165 down to 142 so far). Only 17 left to go to get to my ultimate goal. So for me, staying fairly close to the MFP recommendations has worked out really well. Once again, everyone has an opinion, that's mine and that's how it's worked for me. I'm not super strict about it, I have days that I am over and days that I am under, but it all averages out in the end to be pretty close to what MFP recommends.

That is simply the best answer I have heard on this topic.

There's a lot of debate over this. I personally don't eat my exercise calories back. I agree with you, to lose weight you need to exercise more and eat less. This may be kind of mean, but it makes sense, my dietician said that "Saying it's ok to eat your exercise calories is something fat people say so they feel better about eating more than they should." I totally agree with that statement. Good luck on your weightloss!!

I don't think you or your dietician understand how this site works, then.

You guys are too nice. :-D Other people can probably explain it better than me, but I've been reading those responses for awhile now and that's the best I could come up with right now. :-)

There's a lot of debate over this. I personally don't eat my exercise calories back. I agree with you, to lose weight you need to exercise more and eat less. This may be kind of mean, but it makes sense, my dietician said that "Saying it's ok to eat your exercise calories is something fat people say so they feel better about eating more than they should." I totally agree with that statement. Good luck on your weightloss!!

This is a portion from the link in my signature "a guide to calorie deficits"

And to everyone who has a trainer that doesn't agree with eating your exercise calories. I also submit this: In 90% of the cases (and I have talked to a LOT of trainers about this exact topic) they actually DO agree with this method, you just explained it wrong.
Just saying to a trainer "should I eat my exercise calories?" isn't enough, you have to explain to them that MFP already generates a deficit prior to any exercise, therefore the deficit will remain whether you exercise or not. Once you give them that idea, and you are relatively sure they understand the concept then I'll bet they change their tune.

MRSFLOYD..........A GREAT BIG BRITISH THANKYOU TO YOU...........YOU HAVE CLEARED THAT PROBLEM UP AND IN PLAIN ENGLISH TOO !!!:bigsmile: :bigsmile: :bigsmile:
HATS OFF TO YOU MATE !!:drinker: