If you exercise, you probably speculated how many training calories your sweat sessions are burning. Some treadmills or other cardio machines even show the number of calories you allegedly burned that you have prepared.
But do you have to eat rehearsal calories back? It seems to be logical to add them to your daily caloric goal and enjoy an extra snack.
But the truth is that there is no simple yes or no answer to this burning question. Whether you need to eat these training calories depends on several factors, including your specific goals, exercise routine and how your body feels.
“First of all, it’s always best to listen to your body’s signals,” says MyFitnessPal Dietistian Brookell White.
“Are you hungry and do you need to burn your body? Then it is best to listen and consume these calories regardless of your caloric target, ”she says.
Hunger Pangs aside, let’s explore the many factors that can guide your decision on whether to eat back training calories and how to make the best choice for your personal health and fitness goals.
It’s not an accurate science
Most Fitness Trackers and Apps offer an estimate of how many calories you are burning during a workout, but remember: This is just estimates (1).
“Trackers in energy costs are not always accurate,” says White. “So eating these calories back can mean eating more calories than you use, making it difficult to lose or maintain weight. It is very common for people to overestimate the amount of calories burned and also underestimate the amount of calories they consume, ”says White.
A study by Cornell University found that almost all are abusing their calorie intake. People with a normal weight tend to underestimate by approx. 20% (2). Some other sources suggest that the discrepancy could be as high as 50%! (2).
“Plus, calories burned in training do not match the same increase in the total calories burned for the day,” explains Nelson. “In other words, if you burn 100 calories through exercise, you are actually increasing your daily calorie burning by about 70 calories (5).”
This can make it difficult to maintain a caloric deficit necessary for weight loss or to avoid eating more than your body needs maintenance.
About the experts
Brookell White, MS, RDis a registered dietitian and food data curator at MyFitnessPal. She served her bachelor and masters at San Diego State University and completed her dietary internship at Sodexo. Her focus areas include metabolism, bowel health, obesity and weight control.
Stephanie Nelson, MS, RD is a registered dietitian and is MyFitnessPal’s internal nutritionist and nutritionist. Passionate to promote a healthy lifestyle, Stephanie graduated from San Diego State University focusing on research and disease prevention.
Factors to be considered to put your caloric goals
More factors can help you determine if you need to eat back these training calories:
Weight dimensions
If you want to get muscle and do not focus on weight loss, it may make sense to eat your exercise calories back. You may need these extra calories for muscle repair and growth (3).
If weight loss is your target, Nelson recommends that you explain your training calories that are burned when you set your activity level in MyFitnessPal. It can help make sure you eat enough in general. “This will increase your daily caloric goal a bit, but not as much as a typical training tracker maybe.
Exercise intensity
If you are a marathon or triathlete, it is different than if your typical workout is a 20-minute walk.
“People who participate in an hour or more of moderate to high -intensity training a couple of times a week probably need these extra calories to support muscle repair and growth and to burn training,” explains White (3).
But if you exercise less frequently or with less intensity, you may not need the extra fuel.
Hunger level
One of the best ways to decide whether to eat calories back to listening to your body. According to White, it can be pretty simple.
“Ask yourself, ‘am I hungry?’ If the answer is yes, it is probably best to listen and consume these calories by eating nutritious foods, ”she says.
4 tips on how to decide whether to eat training calories
If you are still unsure if you need to eat your training calories back, these tips from White can help guide your decision:
1. Start with a hydration check
Clinical studies have shown that 37% of people fail thirst for hunger (4). Before you reach food, check in with your hydration levels. Get a glass of water first and see if your hunger is falling.
2. Does not be stuck on the numbers
Remember, Fitness -Trackers delivers calorie stimates. Don’t feel pressured to eat back all the calories that are burned during exercise if you are not hungry or your progress suggests that it is not necessary. At the same time, do not go hungry to hit a caloric goal.
3. Focus on high -quality protein and carbohydrates and carbohydrates
If you decide to eat some exercise calories back, prioritize nutritious foods that will help with improvement, such as lean proteins and whole grains. This helps ensure that you get quality calories that support your fitness goals.
5. Spread meals and snacks
If you have accumulated 500 training calories, you do not need to eat them in a turn. Instead, consider spreading them over a few meals or snacks all day. This can help prevent overeating and maintain stable energy levels.
Why does MyFitnessPal rehearsal calories add back?
MyFitnessPal adds training calories to your daily caloric goal to help you balance your energy intake with your energy consumption.
As Brookell White notes: “Your caloric dimensions are calculated based on your weight dimensions, depending on whether you want to lose, maintain or gain weight. Technically, it would be fine to eat your calories back. ”
But this choice should always be based on your individual situation and goals, White says.
The lower line
In the end, whether to eat back, your training calories depend on your situation.
If you try to lose weight, be careful to eat them. If you are focused on building muscle or maintaining your weight, eat these extra calories if you are hungry.
Either way, it is important to listen to your body, monitor your progress and make adjustments as needed.
Originally published December 15, 2016; Updated 17 February 2025
The post asks a dietitian: Should I eat my workouts back? first appeared on the MyFitnessPal blog.