Now I'm confused I thought you dont eat back calories UNLESS you burn do much that you net drops below BMR in which case eat some to get to BMR, this is what I've been doing as my exercise days often bring my net right back down?

First, we recommend a 15% reduction, not a 20.. 20% can be too much of a deficit, and especially if you are coming from a VLCD, your body will likely not like you with only a 20%.. We recomend 15% because it s ahealthy deficit to lose weight, but its not going to deprive you or slow your metabolism further.

You can log your exercise. You do not eat back those calories though, UNLESS your net is below your BMR amount of 1514. You eat your Cut value daily, regardless of your burn.
Some people choose to log exercise as 1 calorie burned so it doesnt mess with the numbers..

A reset is when you eat at your TDEE level (maintenance) for a period of 4-12 weeks. This is the best way to ensure your metabolism is burning properly and that you are able to eat your cals at the higher levels and see losses. Most people from VLCDs end up on a reset at some point. Many start by jumping to their cut, but find after a few weeks or so, nohing happens and their body is still not giving in and letting go. The only way to correct it, is by eating at TDEE and giving your body a chance to heal. It is a personal choice, but having said htat you did come from a VLCD, You may want to invest your time in a reset for a bit so your body can remember what real eating is. I have no idea how much damage a 12 week VLCD can do overall, but is is long enough to cause damage. If you arent ready for it, then go to your 15% cut and eat there for 4-6 weeks and see what happens. If things are trending down nicely, then keep going. If thingd have stalled out, you may want to reevaluate the reset.

You will probably have to take a step back in the weight loss department until your body adjusts to the higher cals. Gains are inevitable when you first begin. Take your measurements because that is where you will see change more.

Hope this helps

Hey,
I would say since you have just been eating 800 calories and probably burning half of that away, you should just focus on eating 1 number.. that 1877 sounds like the number (if your not doing a reset).. Now with you basically netting 500 or less calories a day you are probably going to see a gain, so just brace yourself for that.
Once your body is used to eating again, at a 20 cut you should probably lose 1-2lb a week.. but you may need a reset eating for 2-3 months at that low of calories.

Now I'm confused I thought you dont eat back calories UNLESS you burn do much that you net drops below BMR in which case eat some to get to BMR, this is what I've been doing as my exercise days often bring my net right back down?

You are correct. You only eat back exercise cals if they net you below BMR

thats what i said! but in a confusing way obviously LOL SORRY! dont eat them back unless they take you under your bmr

I understand being afraid to gain back those 5 pounds that you worked so hard for but what you're doing right now is not healthy and probably not working for you anymore otherwise you wouldn't be here.

You have to remember that this is for life, you are trying to make a positive change for the rest of your life...so what is a few weeks in the grand scheme of things??