If you are doing the exercise, you have probably wondered how many calories exercise your sweat sessions burn. Some treadmills or other cardio machines even display the number of calories you have supposedly burned while you have worked.
But should you eat in-practice calories? It seems logical to add them to your daily calorie goal and enjoy an additional snack.
But the truth is that there is no simple answer yes or no to this burning question. Whether you have to eat these exercise calories depends on several factors, including your specific objectives, the exercise routine and how your body.
“First and foremost, it is always better to listen to the signals of your body,” explains Myfitnesspal Dietician Brookell White.
“Are you hungry and need to feed your body?” Then it is best to listen and consume these calories whatever your calorie goal, ”she says.
Aside from hunger, let’s explore the many factors that can guide your decision to eat exercise calories and make the best choice for your personal health and fitness goals.
It is not an exact science
Most trackers and fitness applications offer an estimate of the number of calories that you burn during training, but remember: these are only estimates (1).
“Energy expenditure trackers are not always perfectly precise,” says White. “So eating these calories behind could mean that you will eat more calories than you spend, which makes loss or weight difficult. It is very common for people to overestimate the amount of calories burned and also underestimate the amount of calories they consume, ”explains White.
A study by Cornell University has revealed that almost everyone is badly judging their calorie contribution. People with normal weight tend to underestimate around 20% (2). Some other sources suggest that the gap could reach 50%! (2).
“In addition, the calories burned in the exercise does not equal the same increase in total calories burned for the day,” explains Nelson. “In other words, if you burn 100 calories thanks to the exercise, you only increase your daily caloric burn of around 70 calories (5). “”
This can make it difficult to maintain a calorie deficit, which is necessary for weight loss, or to avoid eating more than your maintenance needs.
On experts
Brookell White, MS, RDis a dietitian curator and recorded food data at MyfitnessPal. She obtained her baccalaureate and her masters at the San Diego State University and finished her internship in Diet in Sodexo. His areas of interest include metabolism, intestinal health, obesity and weight management.
Stephanie Nelson, MS, RD is a registered dietitian and is the internal nutrition expert of MyFitnessPal and Scientist in nutrition. Passionate about promoting healthy lifestyles, Stephanie graduated from the San Diego State University with an emphasis on research and prevention of diseases.
Factors to consider to set your calorie goals
Several factors can help you determine if you should eat these exercise calories:
Weight lens
If you want to win muscles and you do not focus on weight loss, it may be wise to eat your exercise calories. You may need these additional calories for muscle repair and growth (3).
If weight loss is your goal, Nelson recommends taking into account your exercise calories when you define your activity level in MyfitnessPal. This can help make sure that you eat enough. “This will slightly increase your daily calorie goal, but not as much as a typical exercise tracker.
Intensity of the exercise
If you are a marathoner or a triathlete, it’s different that if your typical training is 20 minutes on foot.
“People who participate in an hour or more moderate high intensity exercises several times per week will probably need these additional calories to support the repair and growth of the muscles and to supply training,” explains White (3).
However, if you do the exercise less frequently or with less intensity, you may not need additional fuel.
Hunger level
One of the best ways to decide to eat exercise calories is to listen to your body. According to White, it can be quite simple.
“Ask yourself,” Am I hungry? ” If the answer is yes, then it is probably better to listen and consume these calories by eating nourishing foods, “she says. A low calorie and protein food like Greek yogurt can be an excellent choice.
4 tips on how to decide to eat exercise calories
If you still don’t know if you have to eat your exercise calories, these White tips can help you guide your decision:
1. Start with a hydration check
Clinical studies have shown that 37% of people confuse the thirst for hunger (4). Before looking for food, check with your hydration levels. Have a glass of water first and see if your hunger lights up.
2. Don’t be stuck on the numbers
Remember that fitness trackers provide calories. Do not feel obliged to eat all the calories burned during the exercise if you are not hungry or if your progress suggests that it is not necessary. At the same time, do not hungry in order to reach a calorie goal.
3. Focus on high-quality protein and carbohydrates
If you decide to eat exercise calories, prioritize nutrient foods that will help recovery, such as lean proteins and whole grains. This allows you to make sure you get quality calories that support your fitness goals.
5. Distribute meals and snacks
If you have accumulated 500 exercise calories, you don’t need to eat them in a single time. Instead, remember to spread them on a few meals or snacks throughout the day. This can help prevent overeating and maintain stable energy levels.
Why does MyfitnessPal add exercise calories?
Myfitnesspal Add exercise calories to your daily calorie goal to help you balance your energy intake with your energy expenditure.
As Brookell White notes, “your caloric lens is calculated according to your weight goals, depending on whether you want to lose, maintain or gain weight. Technically, eating your calories would be good. »»
But this choice must always be based on your situation and your individual objectives, explains White.
The bottom line
In the end, if you should eat your exercise calories depends on your situation.
If you try to lose weight, be careful to eat them. If you focus on building muscle or keeping your weight, eat these additional calories if you are hungry.
Anyway, it is essential to listen to your body, monitor your progress and make adjustments if necessary.
Originally published on December 15, 2016; Updated on February 17, 2025
The post asks the dietitian: should I eat my exercise calories? appeared first on the MyfitnessPal blog.
