Extra calories...

[victoria-anne]

I'm sure this has already been covered somewhere, so I apologise for posting, however.

I am totally unsure of wether the 'extra calories' I accumulate through exercise gives me more calories on top of my recommended intake? Or do I just ignore them, and stick to my target, thinking of them as a bigger deficit?

My RCI is about 1300, but with the exercise I'm doing, MFP is telling me I have 1,900+!!!

I'm obviously not going to eat that much for the sake of it, but it's one hell of a difference.

What does everyone else do?

[Hidden]

Hi I go by the BMI calculator on the NHS site. If you put in your details it gives you your calorie intake which is also based on how much exercise you do. So if you are normally moderate exercise and it gives you 1600 calories, then any week you do lots of exercise it will give you say 1800. Basically if you are doing more exercise you generally need more calories to lose the optimum amount of weight which is sustainable x

[victoria-anne in reply to Hidden]

Ok - thankyou!

[Active_43]

If I'm doing a lot of exercise I eat a few more calories and i always tend to aim for the middle of my RCI. This seems to be a sweet spot for me. If I have a day where I literally do nothing I can get away with the lowest RCI otherwise I'm starving!!

[victoria-anne in reply to Active_43]

Yes - I've noticed I'm definitely hungrier today!

[IndigoBlue61]

As others have said the NHS target already allows for exercise whereas MFP allows you to 'earn' them, the only problem is how many you ACTUALLY burn is very difficult to gauge. If using MFP some people only eta back half their exercise calories. You will soon see, if you lose more than 1-2 lbs a week you are not eating enough. With exercise and not far to go I'd suggest a pound a week would be perfect as you will also be laying down muscle which is heavy 😊 Don't forge to use the tape measure!

[victoria-anne in reply to IndigoBlue61]

Thankyou, ok, I'll eat a few more 100cals today.

I don't feel like I'm really loosing much at the moment, so I'm really hoping upping the exercise and watching calf closer will make a difference over the next few weeks

[Dt_RiyazKhan_Hyd]

Hi Victoria.

Recommended calories usually take into account your activity / exercise levels.

For example your Minimal body need may be 1600 cals ( Called BMR)

Add exercise + daily activities - Multiply by 1.2 = 1920 Cals

So to maintain your weight with current acivity levels you need 1920.

But if you want to Reduce you need to bring down daily cals by about 500 -

So 1920 - 500 = 1420 cals per day. This will give you a loss of about pound in a week or One Kilogram in a fortnight.

You also should keep in mind how many calories are burnt in different exercises so that you can regulate food intake as per that.

Walking - 250 cals per hour - Jogging 400 - Running - 600...

Aerobics - 400 per hour.

Hope that answers your query. Else please repost in the reply.