Question about exercising and calories needed: I am working on around an 1800 calorie day. If I exercise and burn, say - 400 calories - should I eat 2200 calories - or should I stick with the 1800 and have a net day of 1400 calories?
You'll get varying opinions on this, but I never specifically count my exercise toward my calorie allotment. It's so difficult to figure out how many calories we really burn doing an activity. An exercise machine may indicate one thing whereas an internet site may indicate another. It's just too all-over-the-place to really be certain. Also, you can't be sure how that exercise session will affect your activity level for the rest of the day (some studies indicate that people inadvertently conserve energy on days they formally exercise, which makes the overall calories burned for that day the same as a non-exercise day). I try to just exercise for fitness and move more in general, knowing that it does have some effect on my calories burned, but not trying to quantify how much of an effect.
I go with how I'm feeling that day. If I feel hungry beyond my allotment, then I have a little bit more to eat. If I don't feel hungry, then I don't.
Do what works for you. There really isn't a set standard when it comes to calorie counting. Over time, you learn what works for your body.
I bought a heart rate monitor to help with knowing what I burn during exercise. I eat between 1300-1600 a day. If I eat 1800, I will exercise until I burn atleast 200 calories so that I am within my calorie range.
If you want to have a calorie total of 1800 and you eat 2200 worth, you need to burn off 400 through exercise.
I have been eating the exercise calories. Example, I burned 600 today (I have a bodybugg), and I ate pizza for dinner and still have 850 to go. I am aiming for 1900 calories. So I have enough for a nice treat tonight after dinner. I know I need to eat them so I burn fat and not muscle. Plus my doc and trainer told me that's really what I need to do to make the most of my workouts. Hope this helps.
I wouldn't recommend adding the exercise calories to your total. Other than working out I'm not all that active (as a freelance writer I spend many hours at my computer), so I consider the workouts just part of the moving I do during my waking hours. Also, in another thread someone mentioned reading that people are likely to move 70% LESS on workout days because of the body's natural tendency to compensate for the extra energy expenditure. I agree with the old adage, "Eat less to lose weight, move more to get fit."
Freelance
Last edited by freelancemomma; 01-25-2012 at 08:56 AM.
It depends. I try not to let my net calories dip below 1000. If I do, then I will just have a major binge a few days later. I try to listen to my body. My net calories range between 1100-1400. My goal calories intake is between 1300-1400. If my gross intake is 1600, I don't really worry about it because it is still below my BMR.
I would say that as long as you feel that you are genuinely burning 400 calories, and you aren't slouching around all day to compensate, then go ahead and eat more. I like to figure in my exercise and eat a little more, but I don't typically eat enough to compensate for all of the calories burned. If I burned 250 calories from walking, I might enjoy an extra 100 calorie treat, for example, or figure in an extra 150 calories into my dinner. Something like that.
Personally, I don't think I move less on days I plan to exercise, because I just don't have the option. On school days, I sit in my classes and walk between buildings or to my car. I can't really cut out the walking. I work five days a week, and I'm on my feet the entire time. I can't sit around as a waitress because I exercised during the day. It just isn't possible.
Net Calories
I know I need to eat them so I burn fat and not muscle. Plus my doc and trainer told me that's really what I need to do to make the most of my workouts. Hope this helps.
