Eating back burnt calories? Still lose weight?

[Anonymous]

Do you need to eat back your burnt calories from exercise?

If I want to lose weight, Iam supposed to 1200-1300 calories but when I go to the gym I end up burning about 500 calories come home and am so hungry! that I eat 1800 for that day...will I still lose weight?

Also how do I calculate how much I need to eat and burn if I want to lose 0.75 kg per week?

[WeaponZero]

There are two ways you can log your caloric intake:

1. (Used by websites such as Caloriecount.com and Myfitnesspal.com) Establishing a base calorie goal that doesn't take your exercise into account. Using this method, you then monitor how many calories you burn each individual workout and add that to your goal for the day. Using this method yes, you DO have to eat those calories back. The reason why is because it is very important that your net caloric intake (the amount eaten that isn't offset by calories burned through exercise) drops below your BMR (basal metabolic rate).

2. TDEE method - You use online calculators such as the ones at websites like fat2fitradio.com or scoobysworkshop.com to calculate a new calorie goal that has your workouts already factored in, based on how long you work out each day and how intense your workouts are, so you don't actively monitor how many calories you're burning.

Each method has its own advantages and disadvantages. Method #1 allows you the freedom to workout when you feel like. However, because it requires actively keeping track of calories burned, it's not feasible for higher intensity forms of exercise such as strength training or HIIT, because there's no accurate way of monitoring calorie burns for higher intensity forms of exercise since HRMs are only accurate for the aerobic zone. Method #2 can safely and accurately be used for higher intensity forms of exercise, but it requires committing to a workout schedule which is roughly the same from week to week.

[Asker]

Hey! Thanks so much for this reply:-) Helped me a lot!

[Dandeus]

If you're burning 500 calories at the gym, you probably don't need to be restricting yourself to 1200 calories. That's borderline unsafe. You can probably reduce your total intake by strategically upping your daily intake to 1500 with filling foods spread out throughout the day. If you starve yourself, you run the risk of overeating when you do eat.

[98confused]

1 pounds is 3500 calories
if you burn 250 and eat 250 less thats one pound a week
i dont know about kg

[Anonymous]

"Do you need to eat back your burnt calories from exercise?"

No, not if you're trying to lose weight.

Look, it's not complicated - you work out what your basic metabolic rate is. That is how much you have to eat per day, to not lose weight and not gain weight.

Eat 500 calories *less* than that every day, and do a little exercise.

[WeaponZero]

That's TDEE not BMR. You have them mixed up.

[martyfellow]

You've already done the calculation pretty much. If you're regularly burning that many calories (quite a workout) say 3 times a week, add those 1500 calories to the week's total without exercise

You'll lose weight but gain muscle at the same time.

[maiez]

There should be a net worth of calories, usually diets tell you how many calories you need to lose weight without exercise. You will still lose weight if you do that routine. Also, eating lots of fibers will help you lose weight.