Do you "eat back" any exercise calories?

[5foot418stone]

I know MFP and Fitbit are very generous in their calories burned count so I try not to eat them on regular days and just stick to my daily goal.

But on days like today, where it says I've earned another 1000+ would it be so bad to eat say, 300 of those? So 1,800kcal instead of my daily limit of 1,500kcal.

I haven't eaten a lot of protein today so was thinking of having some eggs and cottage cheese.

Eating 300 extra calories on one day will not break the diet as long as you don’t do it everyday. If you are ravenously hungry having a little extra on one day help you stick to the diet the next. Especially if it is healthy protein rich foods like the ones you suggested.

I think it depends how quickly you want to lose weight. I do eat back some of mine (mainly on weekends) but it’s helping me stick to eating better. I’m currently walking 8-10 miles on weekend days as part of a challenge and do an exercise class on a Saturday morning so burning 3000 calories plus according to my Fitbit. But I’m happy only losing 0.5 to 1lb a week.

I think it also depends on the exercise. There is a big difference between my 20 min hit when only god knows how many calories, but surely less than I hope😂 and @OnceUponARainbow exercise.

I log about half and eat those back. That seems to work for me.

I do eat some of the extra allowance, mfp is linked to fitbit so for 10000 steps in a day it might only give me an extra 200 calories. I do pick something healthy so extra protein or fibre rather than a bar of chocolate.

I need to eat back some of the calories I burn otherwise I’m too hungry.... however it also depends on the exercise. I love to run and a 5k run is pretty standard for me and won’t increase my appetite. A 15k run will have me eating a second dinner before bed .

I always find it’s better to eat back some of them if I’m hungry rather than be left ravenous for the next day which will leave me craving the wrong foods.

I think the 'don't eat back your calories' is a bit over simplified.
Fair enough if your exercise calories are a walk or 5km run then don't eat back. If you are doing long runs or cycling with heart rate in zone 4/5, then it's totally reasonable to eat some back and essential for your recovery.

Saying that though, I would always be wary of Fitbits though for calories burned. I do a fair amount of endurance sports and have to watch my calories to make sure i eat enough, as after a sustained training block under eating cause me to lose performance. However I track all active sessions with a hear rate monitor and Garmin, the variation between it's calories for a session and a Fitbit is huge - with the Fitbit seriously over estimating. If i was to follow it, i would definitely be overeating.

Thats before even getting into the quality of calorie you are consuming and impact of menstrual cycle etc.

I try not, but will if I’m feeling weak or tired, like you say you are.

Have the protein x

I eat then back if I want to keep a steady weight, and don't if I want to lose

Exception - if I have run the equivalent of a Half marathon or longer, then I have earned pizza!