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If you exercise, you\u2019ve probably wondered how many exercise calories your sweat sessions burn. Some treadmills or other cardio machines even display the number of calories you\u2019ve supposedly burned as you\u2019ve worked out.\u00a0<\/p>\n
But should you eat back exercise calories? It seems logical to add them to your daily calorie goal and enjoy an extra snack.<\/p>\n
But the truth is, there\u2019s no simple yes or no answer to this burning question. Whether you should eat those exercise calories depends on several factors, including your specific goals, exercise routine, and how your body feels.\u00a0<\/p>\n
\u201cFirst and foremost it\u2019s always best to listen to your body’s cues,\u201d says MyFitnessPal dietitian Brookell White.\u00a0<\/p>\n
\u201cAre you hungry and do you need to fuel your body? Then it\u2019s best to listen and consume those calories regardless of your calorie goal,\u201d she says.<\/p>\n
Hunger pangs aside, let\u2019s explore the many factors that can guide your decision about whether to eat back exercise calories and how to make the best choice for your personal health and fitness goals.<\/p>\n
Most fitness trackers and apps offer an estimate of how many calories you burn during a workout, but remember: these are just estimates (1<\/a>).<\/p>\n \u201cEnergy expenditure trackers are not always perfectly accurate,\u201d says White. \u201cSo eating those calories back could mean you will be eating more calories than you expend, making it hard to lose or maintain weight. It\u2019s very common for people to overestimate the amount of calories burned and to also underestimate the amount of calories they consume,\u201d says White.\u00a0<\/p>\n A study from Cornell University found that almost everyone misjudges their calorie intake. <\/strong>People at a normal weight tend to underestimate by around 20% (2<\/a>). Some other sources suggest the discrepancy could be as high as 50%! (2<\/a>).<\/p>\n \u201cPlus, calories burned in exercise do not equate to the same increase in total calories burned for the day,\u201d explains Nelson. \u201cIn other words, if you burn 100 calories through exercise, you only actually increase your daily calorie burn by about 70 calories (5<\/a>).\u201d<\/p>\n This can make it difficult to maintain a caloric deficit, which is necessary for weight loss, or to avoid eating more than your body needs for maintenance.<\/p>\n \u00a0<\/p>\n \u00a0<\/p>\n About the Experts<\/strong><\/p>\n Brookell White, MS, RD<\/strong>, is a Registered Dietitian and Food Data Curator at MyFitnessPal. She earned her bachelors and masters at San Diego State University and completed her dietetic internship at Sodexo. Her areas of focus include metabolism, gut health, obesity and weight management.<\/p>\n Stephanie Nelson, MS, RD<\/strong> is a Registered Dietitian and is MyFitnessPal\u2019s in-house nutrition expert and nutrition scientist. Passionate for promoting healthy lifestyles, Stephanie graduated from San Diego State University with a focus on research and disease prevention.<\/p>\n \u00a0<\/p>\n Several factors can help you determine whether you should be eating back those exercise calories:<\/p>\n If you want to gain muscle and aren\u2019t focused on weight loss, it may make sense to eat your exercise calories back. You might need those extra calories for muscle repair and growth (3<\/a>).<\/p>\n If weight loss is your goal, Nelson recommends that you account for your exercise calories burned when you set your activity level in MyFitnessPal. It can help ensure you\u2019re eating enough overall. \u201cThis will increase your daily calorie goal slightly, but not as much as a typical exercise tracker might.\u00a0<\/p>\n If you\u2019re a marathoner or triathlete it\u2019s different than if your typical workout is a 20-minute walk.<\/p>\n \u201cPeople who participate in an hour or more of moderate to high-intensity exercise a few times per week will likely need those extra calories to support muscle repair and growth and to fuel workouts,\u201d explains White (3<\/a>).<\/p>\n However, if you\u2019re exercising less frequently or with less intensity, you might not need the extra fuel.<\/p>\n One of the best ways to decide whether to eat back exercise calories is to listen to your body. According to White, it can be pretty simple.<\/p>\n \u201cAsk yourself, \u2018Am I hungry?\u2019 If the answer is yes, then it\u2019s probably best to listen and consume those calories by eating nourishing foods,\u201d she says. A low-calorie and high protein food like Greek yogurt can be a great choice.\u00a0<\/p>\n If you\u2019re still unsure whether to eat back your exercise calories, these tips from White can help guide your decision:<\/p>\n Clinical studies have shown that 37% of people mistake thirst for hunger (4<\/a>). Before reaching for food, check in with your hydration levels. Have a glass of water first and see if your hunger subsides.<\/p>\n Remember that fitness trackers provide calorie estimates. Don\u2019t feel pressured to eat back all the calories burned during exercise if you\u2019re not hungry or your progress suggests it\u2019s not necessary. At the same time, don\u2019t go hungry in order to hit a calorie goal.<\/p>\n If you do decide to eat back some exercise calories, prioritize nutritious foods that will help with recovery, like lean proteins and whole grains. This helps ensure you\u2019re getting quality calories that support your fitness goals.<\/p>\n If you\u2019ve accumulated 500 exercise calories, you don\u2019t need to eat them in one swoop. Instead, consider spreading them out over a few meals or snacks throughout the day. This can help prevent overeating and maintain steady energy levels.<\/p>\n MyFitnessPal<\/a> adds exercise calories to your daily calorie goal to help you balance your energy intake with your energy expenditure.\u00a0<\/p>\n As Brookell White notes, \u201cYour calorie goal is calculated based on your weight goals, depending on whether you want to lose, maintain, or gain weight. Technically, eating your calories back would be fine.\u201d\u00a0<\/p>\n But that choice should always be based on your individual situation and goals, says White.<\/p>\n Ultimately, whether you should eat back your exercise calories depends on your situation.\u00a0<\/p>\n If you\u2019re trying to lose weight, be cautious about eating them. If you\u2019re focused on building muscle or maintaining your weight, eat those additional calories if you\u2019re hungry.\u00a0<\/p>\n Either way, it\u2019s essential to listen to your body, monitor your progress, and make adjustments as needed.<\/p>\n Originally published December 15, 2016; Updated February 17, 2025<\/em><\/p>\n The post Ask the Dietitian: Should I Eat Back My Exercise Calories?<\/a> appeared first on MyFitnessPal Blog<\/a>.<\/p>\n\n","protected":false},"excerpt":{"rendered":" If you exercise, you\u2019ve probably wondered how many exercise calories your sweat sessions burn. Some treadmills or other cardio machines even display the number of calories you\u2019ve supposedly burned as…<\/p>\n","protected":false},"author":137,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[8],"tags":[1374,1150,653,4581],"jetpack_publicize_connections":[],"yoast_head":"\n
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\nFactors to Consider to Set Your Caloric Goals<\/h2>\n
Weight goals<\/strong><\/h3>\n
Exercise intensity<\/strong><\/h3>\n
Hunger level<\/strong><\/h3>\n
\n\u00a0<\/div>\n<\/div>\n4 Tips On How to Decide Whether to Eat Exercise Calories<\/h2>\n
1. Start with a hydration check<\/strong><\/h3>\n
2. Don\u2019t get stuck on the numbers<\/strong><\/h3>\n
3. Focus on high-quality protein and carbs<\/strong><\/h3>\n
5. Spread out meals and snacks<\/strong><\/h3>\n
Why Does MyFitnessPal Add Back Exercise Calories?<\/h2>\n
The Bottom Line<\/h2>\n