[alyssamichelle]

This might be a stupid question, but I'm new and a little confused.

When I count my calories, am I supposed to add the amount of calories that I burn during exercise onto the amount of calories that I can eat per day?

I have a target daily caloric intake of 1880. So, if I briskly walk 2 miles in 30 minutes and burn 139 calories in that time, do I add 139 to my 1880?

[beerab]

It really depends on you- I'd say if you feel hungry then get another 140 calories- if you are fine keep going.

I would definitely say eat back if your total calories minus what you worked off is less than 1200 calories total.

[Heather]

For the most part, adding those calories back in is counterproductive. You're trying to create a calorie deficit, exercising allows you to create a bigger deficit, to some extent.

Now, it may be that on days you exercise you let yourself eat a little more, but not all the calories you burned!

Also, know that the estimates of calories burned from fitness equipment and websites are often greatly overestimated.

[alyssamichelle]

Thank you! I had heard that you were supposed to eat back what you exercised, but it totally threw me off. How is that supposed to do any good?

Do you have any advice to determine how many calories one burns during exercises? I'm just curious as to how many I'm actually burning during workouts. I use fitday.com activities right now.

[Heather]

A lot of the estimating is trial and error. I got a heart rate monitor which also estimates calories-- and it's a lot lower than the elliptical or my calorie software say! None of them are perfect. I try to estimate on the low end. For example, if I have an elliptical session, I might just record that I walked on the treadmill.

And then over time, I can see if my projected calorie deficit matches my weight loss. It generally does, so I just keep doing that. Just know it's not an exact science...

[Idealmuse]

alyssamichelle IMO it depends how much you exercise. You might eat as much a half of the calories if your really active and need the extra boost, but you want to be careful of not estimating calorie burns too high.

Normally I don't eat any back unless I feel I need for a treat or have a particularly hard work out day, but I'm trying to lose as a steady clip right now.

[alyssamichelle]

That makes total sense. So, if I am at 1880 calories/day, even if I work out and burn 200 calories-ish, I should remain at 1880 if I want to continue to loose at a steady pace. Is that right? I mean, it's simple, but I'm a complicated person, lol.

[Idealmuse]

Yes, especially because calorie counting is often not exact. It's easy to underestimate something or get the calories wrong on something. Especially if your not weighing things. So if you exercise it just allows a bit more leeway for error.

That being said some people feel it's easy to stay on track if they allow themselves some extra calories, so really it's whatever is going to work for you to make it a long term solution.