If you work out, you probably wonder how many exercises are calories that your sweat sessions burn. Some treadmills or other cardio machines show the number of calories you should burn as you work.
But should you eat exercise calories? It seems to be logical to add them to your daily calorie goal and enjoy an extra snack.
But the truth is, there is no simple yes or no answer to this burning question. If you should eat calorie exercises depend on many factors, including your specific goals, exercise activities, and how your body feels.
“First and most importantly it is always best to listen to your body’s hints,” says MyFitnesspal Dietitian Brookell White.
“Are you hungry and do you need to fuck your body? Then it is best to listen and consume calories regardless of your calorie goal,” he said.
Those who are starving, let’s discover many factors that can guide your decision about whether to eat calories in exercise and how to make the best choice for your personal health and fitness goals.
This is not an exact science
Most fitness trackers and apps offer an estimate of how many calories you burn in a exercise, but remember: these are just estimates (1).
“Energy spending trackers are not always perfectly accurate,” White said. “So eating calories back may mean you will eat more calories than you spend, making it difficult to lose or maintain weight. It is common for people to overcome the amount of calories burned and to underestimate the There are so many calories they consume, ”White said.
A study from Cornell University found that almost everyone made a mistake in their calorie use. People at a normal weight tend to underestimately 20% (2). Some other resources suggest that the difference can be as high as 50%! (2).
“Plus, calories burned in exercise are not equivalent to the same increase in the total calories burned for the day,” Nelson explained. “In other words, if you burn 100 calories through exercise, you only increase your day -to -day calorie burn of about 70 calories (5). “
It will find it difficult to maintain a caloric deficiency, which is necessary for weight loss, or to avoid eating more than your body’s needs for maintenance.
About experts
Brookell White, MS, RDis a registered dietitian and myfitnesspal food data curator. He achieved his bachelors and masters at San Diego State University and completed his dietetic internship in Sodexo. His areas focused on metabolism, gut health, obesity and weight management.
Stephanie Nelson, MS, RD is a registered dietitian and myfitnesspal nutritional expert specializes in nutrition and nutrition scientists. Slowly for the promotion of a healthy lifestyle, Stephanie graduated from San Diego State University with a focus on research and illness.
Factors should be considered to set your Caloric goals
There are many factors that will help you determine if you should eat exercise calories:
Weight goals
If you want to gain muscle and not focus on weight loss, it may make sense to eat your exercise calories. You may need extra calories for regulating and growing muscle (3).
If weight loss is your goal, Nelson recommends that you account for your exercise calories that are burned when you set the level of your myfitnesspal activity. This will help ensure that you are eating enough. “This will increase your daily calorie goal, but not as much as a standard exercise tracker.
Exercise the strength
If you are a marathoner or triathlete is different than if your typical exercise is a 20-minute walk.
“People who participate in an hour or more of moderate to high-intensity exercise several times per week are likely to need extra calories to support muscle repair and growing and gasoline exercise , ”White explained (3).
However, if you do not have much exercise or have less intensity, you may not need excess fuel.
Level of hunger
One of the best ways to decide to eat calories in exercise is to listen to your body. According to White, it can be simple.
“Ask yourself, ‘Am I hungry?’ If the answer is yes, then it is best to listen and consume calories by eating nourishing foods, ”he said. Great choice.
4 tips on how to decide whether to eat exercise calories
If you are not yet sure if your exercise calories will eat, these tips from white will help guide your decision:
1. Start with a hydration check
Studies in the clinic show that 37% of people are mistaken for thirst for starvation (4). Before reaching the meal, check in with your hydration levels. Have a glass of water first and see if your hunger has subsided.
2. Do not be able to –stuck in numbers
Note that fitness trackers provide calorie estimates. Do not feel forced to eat back all the calories burned during exercise if you are not hungry or your development suggests that it is not necessary. At the same time, do not starve to hit a calorie goal.
3 Focus on high quality protein and carbs
If you decide to eat some calories of exercise, prioritize nutrients that will help recovery, such as lean proteins and whole grains. This will help to ensure that you get the quality of calories that support your fitness goals.
5. Spread foods and snacks
If you accumulate 500 exercise calories, you do not need to eat them in a swoop. Instead, consider the spread of them within certain foods or snacks throughout the day. This will help prevent excessive food and maintain a stable energy level.
Why does MyFitnesspal add calories to exercise?
Myfitnesspal Adds exercise calories to your daily calorie goal to help you balance your energy intake in your energy expenditure.
As Brookell White notes, “Your calorie goal is calculated based on your weight goals, depending on whether you want to lose, maintain, or gain weight. Technically, eating your calories back will be fine.”
But that choice should always be based on your individual situation and goals, White says.
The bottom line
Ultimately, if you should eat your exercise calories depends on your situation.
If you are trying to lose weight, be careful about eating them. If you focus on developing muscle or maintaining your weight, eat additional calories if you are hungry.
Either way, it’s important to listen to your body, monitor your development, and make adjustments as needed.
Originally published on December 15, 2016; Updated on February 17, 2025
The post Ask Dietitian: Should I eat my calories in exercise? appear first on MyFitnesspal Blog.
