10 Nutrition Myths That Just Won’t Die
Do I add back calories I burn during exercise?
This is one of those questions we get every day. “Should I add calories that I burn during exercise back to my total”.
While I can see why this is tempting, the answer is a firm, absolutely not!
Here is why:
If you used the IIFYM calculator to get your macros, you already counted the calories you burned during exercise in step one.
If you eat more calories than our macro calculator suggestion, you will eating more than your body needs. Here is how it works out:
BMR = the calories your body needs to live, in a coma, barely breathing – Nothing else!
TDEE = BMR plus all the calories you use living life, working, playing, eating, exercising and everything in between.
So for our example, lets say your BMR Is 1400 calories
And you burn 100 calories eating food all day
And you burn 200 calories at work
And you burn 100 calories digesting food
And you burn 300 calories walking. talking, playing and cooking etc
And then you burn 500 calories exercising
This gives you a TDEE of 2600 calories.
The IIFYM calculator takes your TDEE and subtracts a percentage base on the goals you enter.
“Lets say you pick AGGRESSIVE in step 2, which is a 20% reduction in TDEE calories.”
20% of 2600 calories is 520
Subtract 520 from 2600 = 2080 calories
You must eat 2080 calories to lose weight.
If you eat 2080 calories, then you add/eat back 600 calories that you burned from exercising, you are now eating 2680 calories which is more than your entire TDEE (more calories that your body can use). If you do this, you are no longer in a caloric deficit and no longer burning fat. Instead you are in a caloric surplus and will be storing fat. You are simply eating too many calories!
When people talk about adding calories back that they burned during their workouts, they are only considering their BMR
Do not make this mistake!!
Quick answer to the question; Hit your macros!!!
And if you are wonder. “what exactly are the macros I should be hitting to lose weight at a steady, and predictable pace?” You might want to consider grabbing yourself a Custom Macro Blueprint.
Click here and we will do all the math for you: IIFYM Custom Macro Blueprint