When you train, you have probably wondered how many practice calories burn your welding sessions. Some treadgings or other cardio machines even indicate the number of calories that they supposedly burned during training.
But should you eat exercise calories back? It seems logical to add them to their daily calorie goal and enjoy an additional snack.
But the truth is, there is no simple answer to this burning question. Regardless of whether you should eat these exercise calories, depend on various factors, including your specific goals, training routine and how your body feels.
“First and foremost, it is always best to hear the information from your body,” says Myfitnespal Dietitian Brookell White.
“Are you hungry and need to fuel your body? Then it is best to listen and consume these calories regardless of your calorie goal, ”she says.
Apart from hunger pangs, let us examine the many factors that can lead your decision on whether you eat calorie-free exercise calories again and how you can make the best choice for your personal health and fitness goals.
It is not a precise science
Most fitness trackers and apps offer an estimate of how many calories they burn during training, but remember: these are just estimates (1).
“Energy consumption trackers are not always exactly exactly,” says White. “If you eat these calories back, you can eat more calories than you spend and make it difficult to lose weight or maintain. It is very common that people overestimate the amount of calories burned and also underestimate the amount of calories they consume, ”says White.
A study by Cornell University showed that almost everyone false their calorie intake. People with normal weight usually underestimate about 20% (2). Some other sources indicate that the discrepancy could be up to 50%! ((2).
“In addition, calories burned in movement are not synonymous with the same increase in the total calories burned for the day,” explains Nelson. “In other words, if you burn 100 calories through movement, you only increase your daily calorie burning by about 70 calories (5). “
This can make it difficult to maintain a calorie deficit, which is necessary for weight loss, or to avoid eating more than your body needs for maintenance.
About the experts
Brookell White, MS, RDis a registered nutritional and grocery data curator at MyFitnespal. She earned her bachelor and master at San Diego State University and completed her dietary internship in Sodexo. Their focuses include metabolism, intestinal health, obesity and weight management.
Stephanie Nelson, MS, RD is a registered nutritionist and is Myfitnespal’s internal nutrition expert and nutritionist. Stephanie passionately for the promotion of a healthy lifestyle studied San Diego State University with a focus on research and disease prevention.
To take into account factors to determine their calorie goals
Several factors can help you determine whether you should eat these exercise calories again:
Weight goals
If you want to win muscles and do not want to concentrate on weight loss, it may make sense to eat your practice calories back. You may need these additional calories for muscle repair and growth (3).
If weight loss is your goal, Nelson recommends that you take your calorie -burned exercise calories into account when you set your activity level in Myfitnespal. It can help you eat enough overall. “This increases your daily calorie goal slightly, but not as much as a typical coach.
Training intensity
If you are a marathon or triathlete, it is different from typical training is a 20-minute walk.
“People who take part in an hour or more with moderate to highly intensive exercises a few times a week3).
However, if you train less frequently or with less intensity, you may not need any additional fuel.
Hunger
One of the best ways to decide whether to eat calorie -free exercise calories is to listen to your body. According to White, it can be pretty easy.
“Ask yourself: ‘I am hungry?’ If the answer is, it is probably best to listen to and consume these calories by eating nutritious foods, ”she says.
4 tips on how to decide whether to eat calorie -free movement
If you are still not sure whether you want to split your practice calories back, these tips from White can guide your decision:
1. Start with a hydration test
Clinical studies have shown that 37% of people are causing thirst for hunger (4). Before you reach for food, check your hydration level. First have a glass of water and see if your hunger subsides.
2. Don’t get stuck on the numbers
Remember that fitness trackers deliver calorie estimates. Do not feel under pressure to reset all calories burned during training if you are not hungry or suggest your progress that this is not necessary. At the same time, they are not hungry to achieve a calorie goal.
3 .. focus on high -quality protein and carbohydrates
If you choose to provide some practice calories back, prioritize nutritious foods that help recovery, such as lean protein and whole grain products. This certainly helps you get high -quality calories that support your fitness goals.
5. Spread meals and snacks
If you have accumulated 500 practice calories, you don’t have to eat them in one fell swoop. Instead, consider a few meals or snacks all day. This can help prevent excessive food and maintain a steady energy level.
Why does myfitnespal do exercise calories?
Myfitnespal Adds calories to your daily calorie goal so that you can reconcile your energy consumption with your energy consumption.
As Brookell White notes, “your calorie goal is calculated based on your weight goals, depending on whether you want to lose, maintain or increase weight. Technically speaking, it would be okay to eat your calories back. ”
However, this choice should always be based on your individual situation and your individual goals, says White.
The end result
Regardless of whether you should eat your practice calories again, depends on your situation.
If you try to lose weight, be careful when you eat them. If you concentrate on building muscles or maintaining your weight, eat these additional calories when you are hungry.
In any case, it is important to listen to your body, to monitor your progress and make adjustments if necessary.
Originally published on December 15, 2016; Updated on February 17, 2025
The contribution Ask the nutritionist: Should I eat my calorie -free exercises back? appeared first Myfitnespal Blog.
