Episode 306 : When trying to lose weight, do you add extra calories to account for exercise? - a podcast by By Jonathan Chant - Answers Your Fitness & Exercise Questions So You Can Li

from 2017-09-27T04:30

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When trying to lose weight, do you add extra calories to account for exercise? For some context,

I'm 22 year old female trying to lose weight. I downloaded MyFitnessPal and entered in my stats. I was given 1750 calories to work with and my macros I split to 40/30/30 for Carbs/Protein/Fat.

My question is, since there is an activity option to enter in your exercises, are you supposed to enter in your workouts and eat the extra calories? Are those designed to fit in your plan to lose "x" amount per week? Or are you just supposed to eat your calories for the day and use the exercise as an extra deficit?

Double Check Chelsea

For the longest time, calculating my Total Daily Energy Expenditure (TDEE) doesn't seem to match how my body reacts to certain caloric intakes. I'm 5'9, 158 lbs with with 14-15% body fat. My final average TDEE is 2,642. I currently eat 1,800 calories a day and stay the same weight. If I eat 2,642 and keeping the same 5 day lifting regiment, I feel I'd definitely gain 1-2 pounds a week. I gain and lose weight extremely easy. How accurate can TDEE calculators be? How close should I pay attention to mine?

Trouble Understanding My TDEE

I've been an avid gym go-er since last September. Consistently going 5-6 days a week doing various strength routines, but in mid July I decided to take a break and finally get rid of the bulk that I had accumulated over the previous 10 months. I lost about 20lbs doing various cardio exercises, ignoring the gym completely.

I've started to go back to the gym, and am trying to ease back into things. Thing is, holy crap I lost strength. Pretty much every exercise I do is considerably weaker than what I had been doing. I've lost a good 10-15% off all my lifts.

After an extended break how long will it take me to get back to my normal strength levels? Any advice?

Returning From a 2 Month Break

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