The Short Answer: It Depends
Whether or not you should eat back your exercise calories comes down to your goals—are you aiming to lose weight, maintain, or build muscle?
Also, fitness trackers and cardio machines can be wildly inaccurate when it comes to estimating calorie burn. Relying too much on those numbers might lead you to overeat without realising it.
The key? Pay attention to your body, track your progress, and adjust accordingly.
The Calorie Burn Dilemma
You’ve just finished a tough workout, and your watch says you burned 500 calories. Nice! But does that mean you should eat an extra 500 calories?
It might seem logical, but it’s not that simple. A few things to consider:
• Are you genuinely hungry? Hunger cues exist for a reason, so if your body is asking for fuel, listen to it.
• Are you just thirsty? Sometimes dehydration feels like hunger. Try drinking a big glass of water first.
• What are your fitness goals? If you’re trying to lose weight, eating back every calorie burned might slow your progress. If you’re training hard and need fuel, it’s a different story.
Why You Should Be Sceptical of Calorie Estimates
Calorie burn is not an exact science. Fitness trackers and machines give rough estimates, but they’re often off—sometimes by a lot.
• Studies show people underestimate how much they eat by 20–50%.
• Your total calorie burn for the day doesn’t increase 1:1 with exercise. If you burn 100 calories, your overall daily burn might only go up by 70.
• Eating back those estimated calories could lead to eating more than you actually need, making weight loss or maintenance harder.
Factors to Consider
- Your Goals
• Weight loss? Be cautious about eating back calories. Instead, set your calorie target considering your activity level from the start.
• Muscle gain or maintenance? You likely need the extra fuel to support recovery and performance. - Exercise Intensity
• Training for a marathon or triathlon? Your body will need those extra calories.
• Just doing a 20-minute walk? You probably don’t need to eat more. - Hunger Levels
• Ask yourself: “Am I actually hungry?” If yes, eat something nutritious like Greek yogurt, nuts, or lean protein.
• If not, there’s no rule saying you have to eat back those calories.
4 Tips to Help You Decide
- Check Your Hydration First – 37% of people mistake thirst for hunger. Drink some water and wait a few minutes.
- Don’t Get Hung Up on Numbers – Fitness trackers provide estimates, not exact figures. Listen to your body over your watch.
- Prioritise Quality Calories – If you eat back exercise calories, make them count. Protein and whole grains are your friends.
- Spread Calories Out – If you need more fuel, don’t eat it all at once. A few extra snacks throughout the day can keep energy levels steady.
Why Does MyFitnessPal Add Back Exercise Calories?
MyFitnessPal adjusts your daily calorie target based on exercise to balance energy intake and expenditure. In theory, eating back exercise calories makes sense. In practice, it depends on your individual needs and how accurate those numbers really are.
The Bottom Line
There’s no one-size-fits-all answer. If you’re trying to lose weight, be mindful about eating back exercise calories. If you’re maintaining or building muscle, eat them if your body needs them.
Most importantly, listen to your body, monitor progress, and tweak your approach as needed.
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