Waaaaait, someone explain this.
OPC2011
Posts: 17
So, I just read on MFP, that however many calories you burned in a day, you have to eat them all back to ensure weight loss.
Is this true? Because I go to the gym at like 9-10 at night, and I don't eat when I come home at around 11:30. And I've burned 600-800 calories a day the last few days.
Is this true? Because I go to the gym at like 9-10 at night, and I don't eat when I come home at around 11:30. And I've burned 600-800 calories a day the last few days.
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Replies
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I'm fairly new to MFP and have read up on this question myself. MFP's answer is YES but I have a very difficult time understanding why. I spoke with a Health & Fitness instructor at the college and she said NO, it is ok to use some of the calories if you are hungry but use them wisely and make smart food choices. I would advise you to speak with a health professional if at all possible. Good luck.0
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You don't HAVE to - its just strongly reccommended. I work out at night, too, and don't like eating before bed. So I pre-log my exercise so I know how many calories I'm need to eat throughout the day to ensure I eat back at least half my exercise cals.0
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I never ate mine back, I zig zagged my calories the majority of the time and I always had a deficit. I never trust online calculators when it coems to calories burned during exercise. I think it also has a lot to do with how much weight you have to lose. If you're working out at night I wouldn't come home and eat, however if you are feel hungry during the day you could up your caloric intake a bit on the days you know you're going to be exercising. There's a lot of threads on here, some people always eat theirs back and some don't, it's pretty individualized.0
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I've mostly been eating close to 1000 calories a day, because I really just drink more water and everything I have I don't want too much of a calorie in-take. Then I go to the gym twice a day (or once) and burn up to 600-800 of those a day.0
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I've mostly been eating close to 1000 calories a day, because I really just drink more water and everything I have I don't want too much of a calorie in-take. Then I go to the gym twice a day (or once) and burn up to 600-800 of those a day.
Yes, you need to eat more, but it should be spread out through the day, not crammed into one meal before bed.0 -
I've mostly been eating close to 1000 calories a day, because I really just drink more water and everything I have I don't want too much of a calorie in-take. Then I go to the gym twice a day (or once) and burn up to 600-800 of those a day.
You're definitely not eating enough if you're eating less than 1200 cals a day and burning 75% of them away during exercise. Even if what you're eating is solid, clean, and good for you, your body isn't going to have enough energy to recover and repair the muscles after a hard workout - especially if you lift weights. Eating this little will hurt you in the long run, even though it might seem to work at first - this is often why people plateau. There are tons of threads about why you should eat MORE to lose MORE; you should def check them out.0 -
I've been reading those, but like, I'm literally weird. If I eat about 1300-1500 I gain weight, even when I go to the gym. There's not many healthy items around my house because my dad and brother go and eat everything and then bring home fatty foods. So I eat basicaly cereal, yogurt, fruit, and granola bars, maybe Healthy Choice meals if they're around. I feel like I don't burn anything if I eat 1200 or more and still burn calories.0
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I've been reading those, but like, I'm literally weird. If I eat about 1300-1500 I gain weight, even when I go to the gym. There's not many healthy items around my house because my dad and brother go and eat everything and then bring home fatty foods. So I eat basicaly cereal, yogurt, fruit, and granola bars, maybe Healthy Choice meals if they're around. I feel like I don't burn anything if I eat 1200 or more and still burn calories.
You eat a lot of processed foods, that's probably why you gain weight when you increase your calories. If you feel like you have to keep it that low throw in calorie day at maintenance every few days until you feel more comfortable increasing them.0 -
Your calorie defecit has been calculated by the website, which is why you're set at 1200. If you then exercise 800 away, you have a net intake of 400. That is way too little - you need to eat above a 1000 generally speaking to ensure you have the energy available for your body to perform the functions necessary to lose weight. Eat back your exercise calories.0
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I don't have any solid, clean foods. I don't really know any besides fruit and veggies. Why does this **** have to be so hard?0
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Here is the reason why you should "eat back" your calories: MFP already figures the calorie deficit that you need to lose weight into your daily calorie intake. Any exercise that you do adds calories to your daily intake. Even if you eat food to close that gap, you will still be losing weight. I would highly recommend it, especially since your body needs adequate nutrition to repair itself after exercise.0
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As a rule of thumb you should be eating 20% below TDEE based off your height, weight, age and activity level.
99% of the people on this sight would lose a perfect amount of weight eating 1600-1800+ calories a day without sacrificing lean mass.
Losing 1lb of fat at 1600-1800 calories is better than dieting very low at 1200 calories and losing 2lbs total with 50% of that being lean mass.
Do this the right way the first time around.
It's healthier!0 -
Do some homework on nutrition. I'm certainly not qualified to tell you the percentages of carbs, proteins, fats, etc. but I researched it for myself online and at the library. Educate yourself on diet and nutrition. It will also help motivate you because you'll understand why you're doing what you're doing.0
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As a rule of thumb you should be eating 20% below TDEE based off your height, weight, age and activity level.
99% of the people on this sight would lose a perfect amount of weight eating 1600-1800+ calories a day without sacrificing lean mass.
Losing 1lb of fat at 1600-1800 calories is better than dieting very low at 1200 calories and losing 2lbs total with 50% of that being lean mass.
Do this the right way the first time around.
It's healthier!
How do you know what your TDEE is?0 -
Here is the reason why you should "eat back" your calories: MFP already figures the calorie deficit that you need to lose weight into your daily calorie intake. Any exercise that you do adds calories to your daily intake. Even if you eat food to close that gap, you will still be losing weight. I would highly recommend it, especially since your body needs adequate nutrition to repair itself after exercise.
^^^^^^^^^^^^^^^0 -
How do you know what your TDEE is?
http://www.fat2fitradio.com/tools/bmr/
Do the calculator on this page.
Figure out what calories you would use depending on your activity.
Add 20% to this to get TDEE.
If you go by the calories on this page dont eat back anything unless you burn so much you come close to BMR.
So as an example:
Entered
Male
37
65 inches tall
138lbs
135lbs goal
15% body fat
Katch-McArdle Forumla
The numbers above are fairly accurate, however they don't take into account your lean body mass. A more accurate formula that does take your lean body mass into account is the Katch-McArdle formula. Since many of us have scales that will tell us our current body fat, this formula may yield more accurate results. Based on the information you provided, body fat percentage of 15%, you have a lean body mass of 117 lbs., and your BMR is 1519 calories.
How Many Calories Should I Eat?
Based on your goal weight, the following chart was generated. The chart shows the number of calories that you should eat on a daily basis to reach your goal weight. At Fat 2 Fit Radio we advocate eating like the thin, healthy person that you want to become. The calorie levels you see in the chart are not extreme, but they do create that all important caloric deficit that is required to get you to your goal weight in a safe manner. Once you reach your goal weight, you will continue eating the same number of calories for the rest of your life to maintain that weight. You'll never be on a diet again.
Based on how much activity you do on an average day, the calories in the right column will be the number of calories that you will be able to eat at your goal weight. If you start eating those calories right now (eating like the thinner you), you will eventually become that thinner person. As you get closer to your goal weight, your weight loss will start to slow down. It is OK to eat a few hundred calories less per day (200-300) to speed up your weight loss at this point.
Activity Level Daily Calories
Sedentary (little or no exercise, desk job) 1777
Lightly Active (light exercise/sports 1-3 days/wk) 2036
Moderately Active (moderate exercise/sports 3-5 days/wk) 2296<
this is my calories for cutting
Very Active (hard exercise/sports 6-7 days/wk) 2555
Extremely Active (hard daily exercise/sports & physical job or 2X day training, i.e marathon, contest etc.) 2814
2296 would be -20% from my TDEE
I wouldnt eat any calories back.
This tool is what I used for the majority of my weight loss.
Since i'm dropping 1.5lbs fat a week now i'll stick with 2k.
Thats 400-500cals over my BMR.
Adding 20% to cut calories gives me a TDEE of 2755.
If I eat anything above 2755 i'll gain weight.
Anything below ill lose weight.
Understand?0 -
How do you know what your TDEE is?
http://www.fat2fitradio.com/tools/bmr/
Do the calculator on this page.
Figure out what calories you would use depending on your activity.
Add 20% to this to get TDEE.
If you go by the calories on this page dont eat back anything unless you burn so much you come close to BMR.
So as an example:
Entered
Male
37
65 inches tall
138lbs
135lbs goal
15% body fat
Katch-McArdle Forumla
The numbers above are fairly accurate, however they don't take into account your lean body mass. A more accurate formula that does take your lean body mass into account is the Katch-McArdle formula. Since many of us have scales that will tell us our current body fat, this formula may yield more accurate results. Based on the information you provided, body fat percentage of 15%, you have a lean body mass of 117 lbs., and your BMR is 1519 calories.
How Many Calories Should I Eat?
Based on your goal weight, the following chart was generated. The chart shows the number of calories that you should eat on a daily basis to reach your goal weight. At Fat 2 Fit Radio we advocate eating like the thin, healthy person that you want to become. The calorie levels you see in the chart are not extreme, but they do create that all important caloric deficit that is required to get you to your goal weight in a safe manner. Once you reach your goal weight, you will continue eating the same number of calories for the rest of your life to maintain that weight. You'll never be on a diet again.
Based on how much activity you do on an average day, the calories in the right column will be the number of calories that you will be able to eat at your goal weight. If you start eating those calories right now (eating like the thinner you), you will eventually become that thinner person. As you get closer to your goal weight, your weight loss will start to slow down. It is OK to eat a few hundred calories less per day (200-300) to speed up your weight loss at this point.
Activity Level Daily Calories
Sedentary (little or no exercise, desk job) 1777
Lightly Active (light exercise/sports 1-3 days/wk) 2036
Moderately Active (moderate exercise/sports 3-5 days/wk) 2296<
this is my calories for cutting
Very Active (hard exercise/sports 6-7 days/wk) 2555
Extremely Active (hard daily exercise/sports & physical job or 2X day training, i.e marathon, contest etc.) 2814
2296 would be -20% from my TDEE
I wouldnt eat any calories back.
This tool is what I used for the majority of my weight loss.
Since i'm dropping 1.5lbs fat a week now i'll stick with 2k.
Thats 400-500cals over my BMR.
Adding 20% to cut calories gives me a TDEE of 2755.
If I eat anything above 2755 i'll gain weight.
Anything below ill lose weight.
Understand?
Thank you for explaining all that but I got confused by some of this! Would you mind helping me figure this out?0 -
Mamapuddin17
I'll run numbers for you.
simply send me your:
Age
height
weight
Body Fat %
Waist measured below navel
How many times you work out a week
I'll run custom numbers that will start you off.
I'm not a doctor nor am I a nutritionist.
I just know how to calculate this stuff and make it work!
=D
PM me this info to get started.0 -
I enter EVERYTHING i eat and then calcualte my exercise points. If I eat the exercise points I don't lose weight. I don't know what to tell you.0
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