When you exercise, you’ll probably wonder how many calories your sweat session burns. Some treadmills and other aerobic machines will show you how many calories you think you’ve burned.
But should you eat exercise calories? Adding them to your daily calorie goals and enjoying the extra snacks seems logical.
But the truth is, there is no simple yes or no answer to this burning question. Whether or not you need to eat these exercise calories depends on several factors, including your specific goals, exercise routines, and how you feel the body.
“First and foremost, it’s always best to listen to your body cues,” says MyFitnessspal nutritionist Brukel White.
“Are you hungry, and do you need to fuel your body? After that, it’s best to hear and burn these calories, regardless of your calorie goal,” she says.
Aside from hangers, explore the many factors that can guide your decisions on whether to eat exercise calories and how to make the best choice for your personal health and fitness goals.
It’s not an exact science
Most fitness trackers and apps provide estimates of how many calories you burn during workouts, but remember: these are just estimates (1).
“Energy consumption trackers aren’t always completely accurate,” White says. “So regaining these calories can mean eating more calories than you burn, making it difficult to lose or maintain weight. The amount of calories people burn It’s very common to overestimate and underestimate the amount of calories you burn,” says White.
A Cornell University survey found that almost everyone misinterprets their calorie intake. People with normal weight tend to underestimate them by about 20% (2). Several other sources suggest that the inconsistency can reach 50%! (2).
“And the calories burned during exercise don’t correspond to the same increase in the total calories burned for the day,” explains Nelson. “In other words, burning 100 calories while exercising will actually only increase your daily calorie burn by about 70 calories (5). ”
This makes it difficult to maintain a calorie deficit that is necessary to lose weight or to avoid eating more than your body needs for maintenance.
About the experts
Brukel White, MS, RDRegistered Dietitian and Food Data Curator for MyFitnesspal. She received her Masters degree with Singles from San Diego State University and completed a nutrition internship at Sodexo. Her focus areas include metabolism, gut health, obesity and weight management.
Stephanie Nelson, MS, Rd A registered nutritionist and an in-house nutrition expert and nutrition scientist at Myfitnesspal. Passionate about promoting a healthy lifestyle, Stephanie graduated from San Diego State University with a focus on research and illness prevention.
Factors to consider setting calorie goals
Several factors can help you decide whether you should regain these exercise calories.
Weight goals
If you want to gain muscle, or if you’re not focusing on weight loss, it makes sense to regain your exercise calories. You may need these extra calories for muscle repair and growth (3).
If weight loss is your goal, Nelson recommends burning exercise calories when setting activity levels in MyFitnessPal. It helps to ensure you’re eating well overall. “This slightly increases your daily calorie goals, but not typical exercise trackers.
Exercise intensity
If you are a marathon or triathlete, it is different from when your typical training is a 20-minute walk.
“People who participate in moderate to high-intensity exercise several times a week may need those additional calories to support muscle repair and growth and fuel training,” White said. I’ll explain (“3).
However, if your exercise frequency is reduced or the intensity is low, you may not need extra fuel.
Hungry level
One of the best ways to decide whether to eat exercise calories or not is to listen to your body. According to White, it’s very easy.
“Quest yourself, ‘Are I hungry?’ If the answer is ‘Yes,’ it’s best to hear and burn these calories by eating nutrient foods,” she says. Low-calorie and high-protein foods like Greek yogurt are a great choice.
4 Tips on How to Decide whether to Eat Exercise Calories
If you’re not sure if you’ll regain your exercise calories, these tips from white can help guide your decision.
1. Start with a hydration check
Clinical studies have shown that 37% of people mistake thirst by hunger (4). Check in at your hydration level before reaching for food. First drink a glass of water and see if your hunger sinks.
2. Don’t get caught up in numbers
Don’t forget that fitness trackers provide calorie estimates. If you’re not hungry or suggest that your progress is not necessary, don’t put pressure on eating all the calories burned during exercise. At the same time, don’t get hungry to achieve your calorie goals.
3. Focus on high quality protein and carbohydrates
If you decide to regain your exercise calories, prioritize nutritious foods that will help you recover, such as lean protein and whole grains. This ensures high quality calories to support your fitness goals.
5. Spread your meals and snacks
If you accumulate 500 exercise calories, you don’t need to eat in one dive. Instead, consider spreading it over several meals or snacks throughout the day. This helps prevent overeating and maintain a stable energy level.
Why does myfitnesspal return exercise calories?
myfitnessspal Add exercise calories to your daily calorie goals to balance your energy intake and energy expenditure.
Brookell White said: Technically, it’s okay to regain calories. ”
But that choice should always be based on your individual situation and goals, White says.
Conclusion
Ultimately, whether or not you should regain your exercise calories depends on your situation.
If you are trying to lose weight, be careful to eat them. If you’re focused on building muscle and maintaining weight, try eating extra calories when you’re hungry.
Either way, it’s essential to listen to your body, monitor your progress and make adjustments as needed.
Originally published on December 15th, 2016. Updated February 17th, 2025
Post asks a nutritionist: Should I regain my exercise calories? It first appeared on the MyFitnessPal blog.
