total calories with or without exercise

kerich1117

kerich1117

New member
When figuring out my calorie intake for the day...do I subtract the calories I burned working out? So if my target calorie intake for the day is between 1300 and 1400, and I burn 600 calories working out, do I go for eating 1900-2000 or stick with the 1300?

This may be a silly question but I'm a bit confused.
 
First step is to estimate your maintenance intake, which is the caloric intake that = your energy expenditure.

From there, create a deficit via food restriction and exercise, sanely.
 
For one, unless you're a very small female, 1300 calories a day is most likely very low. A lot of people gain all of the weight back precisely because of the starvation diets.

So to directly answer your questions, yes you should be eating 1900 calories after exercising if your goal is 1300 calories/day. If you don't you'll be be netting 700 cal/day which will cause serious health problems in the long run.
 
Alright well through browsing, I read that maintenance is my weight (140) times 14 (1960). And then the calorie deficit should be 20-30% of that (1372-1568). So should I be in that range before or after exercising?
 
The 14 calories per pound assumes a moderate level of exercise factored in.

So take 20% off your maintenance and that's the amount you should eat.
 
Alright I'm really really sorry. I'm sure this will make more sense in the morning, but let me go over this one more time just to beat a dead horse, so to speak...

The 14 x 140 gives me my maintenance level when I am going to the gym. So it already assumes I'll be burning more calories than if I would be sitting in bed all day.

So what I should be eating is between 1372 and 1568 regardless of whether I go to the gym that day or not.
 
Right.

I mean, technically if you don't go to the gym, you could eat less. But that isn't necessary.

But you have to be careful. You don't have much weight to lose. I wouldn't go with 30%. Instead use 20%.
 
No problem, you're welcome. I probably could have been more clear.... I was tired though, lol.

If you want a better idea, I suggest reading through this thread, not just the first post either.... there are a few useful posts in the entire thread.

http://weight-loss.fitness.com/topic/9468-starvation-calories-adaptations.html
 
You must log in or register to reply here.
Back
Top