Do you add calories lost after exercise to total allowed?

I didn't exactly but I knew on days where I had ran 10km I could splurge a bit more with my food but we are talking about 500cals being burnt running 10km on top of the few 100 I'd normally burn walking the dogs so that gave quite a bit of leeway. For 60cals I wouldn't though.

I lost over 5 stone through diet and exercise and I never added the calories back on to my daily food intake. That said, I rarely calorie counted in a strict way, I just changed the type of food I ate and watched my portions.

The only time my weight loss stalled was when adding the exercise to MFP. It drastically overestimates calories burned and gives you the additional calories back to eat.

After 4.5+ stone weight loss, I feel it’s far better to not eat the exercise calories back. I’ve been on maintenance calories for a couple of years and maintained perfectly thanks to not adding, & eating, exercise calories.

No don’t add exercise cals. If you do your TDEE it factors in your exercise level into your cals. Don’t overestimate how active you are - steps watches over estimate.

No, you shouldn't eat back, your exercise calories. What type of exercise did you do that only used 60 calories. Surely that's just day to day living rather than focused exercise

Personally I wouldn't because it's so unlikely to be an accurate reflection of your true calorie burn. Perhaps if you're feeling especially hungry you could use some of them.

It would depend for me. If I was aiming for 1200 - 1500 cals a day I probably wouldnt eat any I burnt off.

However 800 cals is very low so I would eat those 60 cals back.

Slow weight loss is best n
All diet companies have a vested interest in failure though. Which is why their programmes don’t actually work for 90%+ of people, if by ‘work’ you mean facilitate both weight loss and maintenance.

The thing with Noom though is that they've got an ulterior motive to slow down your weight loss haven't they?

I didn’t ’eat them back’ exactly, but I was less fanatical about staying precisely on or below target in days with significant exercise. I lost 2 stone. I’ve lost most of a third without counting any calories at all, just focussed on healthy food when I’m hungry, though I think the calorie counting set my portion expectations. It’s been slow, but that’s fine by me. I’m also massively fitter and stronger, which is way more important to me (and for ongoing health).

I’ve just started using Noom, and they recommend eating back half of your calories lost in exercise, just to replenish some energy needs but without accidentally overeating all your calories plus more

Sorry but everywhere online says minimum 1200 calories, 800 is just ridiculous and starving yourself!!

800 calories for a toddler maybe

I ignore exercise calories completely. They are the hardest calories to 'earn' and i just cant face thinking about all the effort i have to do to balance out a single chocolate bar.

Instead i think of it like this, if i just count calories saved with my eating then its always a positive step in the right direction.

I’m nearly 60 so very much not a toddler and my BMR is around 800 calories.
People differ in their metabolic needs, not everyone is the same.

Depends on the diet but with fasting no you should not add them back you eat the 800 no matter what.

Just in reference to the post above about not exercising on fast 800.

I used to do 5:2 and always did massive weights sessions on my fasting days. Always worked brilliantly for me.

Never.

I lost 8lbs in 4 weeks on 1200 cals, but I would often do 2hrs of power walking plus a workout with weights. Never add them back.

I did however not count milk in my coffee against not counting the exercise.

I've done so many half a stone diets (same half a stone) and the fastest success always comes from just eating calories not exercise.

No but remember you are not meant to do strenuous cardio on F800. It's also a short term diet I.e. 12 weeks as there is no way you can get enough nutrients and because you will lose muscle mass (most of which happens when you sleep).

And remember it's fine to do 800-1000 calories if you had a really active day! And you Need an exit plan I.e. go to 3/4 then 5/2 etc. as if you put the weight back on quickly, you don't regain the muscle mass you lost, you just regain fat which is less metabolically active so your muscle/fat ratio is worse and you have to eat even less to not put weight on, look less toned etc. As you can tell am not a huge fan but it's okay if you need to lose a lot of weight. Otherwise just balanced macros and eating 100 to 200 calories under your TDEE and strength training is a better more sustainable way to lose weight.

No you shouldn't do that. You have set calories and you stick to it. I excerise too but never take the calories off. It would defeat the purpose. Eating protein will.make you feel fuller. Apples and popcorn are good fillers for snacking on too. Good luck with your weight loss journey.

No

No, it didn't help me to do that unless I was running in excess of 15 miles.

I don't know whether it was that my base fitness level was already good (I had always ran and had gone to the gym for years) when I tried to lose and I didn't have very much to lose, but I was most disappointed to find that eating back exercise calories stalled any weight loss at all.

I suppose it depends on the individual though, we're all different!

It takes 3500 calories to gain or lose a pound of fat. I just tot up the calories I supposedly burn in exercise and give myself a pat on the back when I reach 3500 and theoretically lose an additional pound. Mind you, that takes about a month these days 😫

No

Exercise because you should, and because it's good for you but don't use exercise as a weight loss tool. Just find something you like and do it

Also, echoing @Bluesprinkles12 , the BMR (basal metabolic rate) of an average/small woman (I'm 5'3" & 58kg) is (calculated at) ~1200 calories/day. Although actually I think mine is lower in reality, and it doesn't hurt me to eat less.

The BMR is the calories you burn by existing, if you did nothing.

So 800 calories a day is very low. If you want to lose a lot of weight, that's ok for a period, but please do also make sure you're getting enough and varied nutrition, and maybe consider vitamins and mineral supplements while you're on such a low calorie diet.

Good luck with it!

The trouble with this method is that things that track our calories burned often overestimate, whereas tracking calories its very easy to underestimate... so if you add calories from exercise (which are maybe higher than true) to your calories consumed (likely lower than true) you end up catching yourself coming and going!

I think it would work if there was a better way of tracking calories burned and eaten, but the margins for error on both mean it doesn't really work that well...