Ask the Dietitian Must I Eat Back My Exercise Calories

 

Should You Eat Back Extra Calories from Sports/Exercise?

Video taken from the channel: Matt Ogus


 

Q&A: “Eating Back” Calories, Eating More on Training Days, Eating Less More Easily, and More!

Video taken from the channel: Mike Matthews


 

Should I Eat Back My Exercise Calories?

Video taken from the channel: Feeding Fitness


 

Should You Eat Back Calories From Exercise?

Video taken from the channel: IQphysique


 

SHOULD YOU EAT BACK THE CALORIES YOU BURNED TO LOSE WEIGHT?

Video taken from the channel: Jordan Syatt


 

Fat Loss Q&A (Should You Eat Back the Calories You Burned to Lose Weight)

Video taken from the channel: Jordan Syatt


 

“Should I Eat Back My Exercise Calories?”

Video taken from the channel: Sean Nalewanyj


 

Should You Eat Back Extra Calories from Sports/Exercise?

Video taken from the channel: Matt Ogus


 

Q&A: “Eating Back” Calories, Eating More on Training Days, Eating Less More Easily, and More!

Video taken from the channel: Mike Matthews


 

Should I Eat Back My Exercise Calories?

Video taken from the channel: Feeding Fitness


 

SHOULD YOU EAT BACK THE CALORIES YOU BURNED TO LOSE WEIGHT?

Video taken from the channel: Jordan Syatt


 

Should You Eat Back Calories From Exercise?

Video taken from the channel: IQphysique


 

Fat Loss Q&A (Should You Eat Back the Calories You Burned to Lose Weight)

Video taken from the channel: Jordan Syatt


 

“Should I Eat Back My Exercise Calories?”

Video taken from the channel: Sean Nalewanyj


If hunger hits between meals, start slow–particularly if you’re trying to lose or maintain your weight. Begin by eat back a percentage of your exercise calories (say, 50%) rather than all of them, and see how you feel in 20-30 minutes. 4. FOCUS ON HIGH-QUALITY PROTEIN AND WHOLESOME CARBOHYDRATES.

The “eat back calories” idea comes from using calorie trackers such as My Fitness Pal, where after adding food and exercise at the day, it gives your net calories for the day, and suggests you eat more if you are below the goal amount. Ask the Dietitian® is a website with weight, calorie, meal planning calculator tools and frequently asked questions (FAQs) on over 100 nutrition topics. Ask the Dietitian® has been online since July 1995 providing research based nutrition advice for consumers. You must eat 2080 calories to lose weight. Here’s what happens when you add calories you burn during exercise If you eat 2080 calories, then decide to add (eat) back 600 calories that you burned during exercise, you are now eating 2680 calories which is greater than your TDEE (more calories.

Ask the Dietitian: Should I Eat Back My Exercise Calories? | MyFitnessPal Congrats! You’ve gone to the gym, put in some time on the treadmill and now have a few hundred extra calories in the bank. As a general rule, most people need at least 1,200 calories to feed their everyday activities, metabolism and bodily mechanisms. People who.

Ask the Dietitian® is a website with weight, calorie, meal planning calculator tools and frequently asked questions (FAQs) on over 100 nutrition topics. Ask the Dietitian® has been online since July 1995 providing research based nutrition advice for consumers. Believe it or not, being too diligent in your eating and exercise regimen can cause a slowdown in your metabolism. If a 1,200-calorie diet creates a deficit of more than 1,000 calories and you’re exercising on top of that, your body could hold up the calorie-burning process because it actually starts to adapt to such low calories.

Think of it as a self-preservation tactic. Although the U.S. food supply produces 3,900 calories for each person per day, men claim to eat an average of 2,618 daily calories, while women report eating only 1,877. Where do those missing. Summary A 1,500-calorie diet should be rich in fresh produce, protein and fiber.

Though preparing meals at home is best, it’s possible to make healthy choices when eating out by.

List of related literature:

A practical approach may be the addition of 200 to 300 calories per day to the patient’s typical (baseline) energy intake; however, the RDN must be mindful that these patients tend to overestimate their energy intake (Schebendach et al, 2012).

“Krause's Food & the Nutrition Care Process, Mea Edition E-Book” by L. Kathleen Mahan, Janice L. Raymond
from Krause’s Food & the Nutrition Care Process, Mea Edition E-Book
by L. Kathleen Mahan, Janice L. Raymond
Elsevier Health Sciences, 2016

If your goal is to gain muscle mass and you are consuming an extra 100-200 calories per day and are not seeing positive results, simply increase your daily caloric intake by another 100-200 calories.

“Nutrient Timing: The Future of Sports Nutrition” by John Ivy, Robert Portman
from Nutrient Timing: The Future of Sports Nutrition
by John Ivy, Robert Portman
Basic Health Publications, 2004

The dietitian should then compare the estimated energy expenditure to the dietary intake.

“Practical Applications in Sports Nutrition” by Heather Hedrick Fink, Lisa A. Burgoon, Alan E. Mikesky
from Practical Applications in Sports Nutrition
by Heather Hedrick Fink, Lisa A. Burgoon, Alan E. Mikesky
Jones and Bartlett Publishers, 2006

The current National Institutes of Health (NIH) guidelines recommend a decrease in caloric intake of 500 Calories (kilocalories) per day for overweight and moderately obese persons (BMI >25 but <35 kg/m2) to achieve a weight loss of approximately 1 pound each week.

“Guyton and Hall Textbook of Medical Physiology E-Book” by John E. Hall, Michael E. Hall
from Guyton and Hall Textbook of Medical Physiology E-Book
by John E. Hall, Michael E. Hall
Elsevier Health Sciences, 2020

In order to start to lose weight, this person will need to reduce diet by 40 calories a day to overcome the weight gain, and then will further have to reduce the diet by 400 kcal, for a total reduction of about 440 calories per day.

“Fitness cycling” by Brian J. Sharkey, Steven E. Gaskill
from Fitness cycling
by Brian J. Sharkey, Steven E. Gaskill
Human Kinetics, 2013

If a low metabolism is suspected, a caloric prescription of 1600 to 1800 calories daily is a reasonable place to start; however, this prescription should be titrated upwards, in 100 to 200 calorie per week increments, to stimulate the metabolic rate.

“Krause and Mahan’s Food and the Nutrition Care Process E-Book” by Janice L Raymond, Kelly Morrow
from Krause and Mahan’s Food and the Nutrition Care Process E-Book
by Janice L Raymond, Kelly Morrow
Elsevier Health Sciences, 2020

While healthy women without an eating disorder require 20–40 kcal/kg per day to maintain their weight, the energy intake of AN patients needs to be increased stepwise to about 60–100 kcal/kg per day to achieve a sustained weight gain

“Pediatric Nutrition in Practice” by B. Koletzko, J. Bhatia, Z.A. Bhutta, P. Cooper, M. Makrides, R. Uauy, W. Wang
from Pediatric Nutrition in Practice
by B. Koletzko, J. Bhatia, et. al.
S. Karger AG, 2015

Patients in general should increase calorie intake 250 kcal every 2 to 3 days, depending on their present calorie intake and degree of medical side effects, until they start gaining weight consistently.

“Developmental-Behavioral Pediatrics E-Book” by William B. Carey, Allen C. Crocker, Ellen Roy Elias, Heidi M. Feldman, William L. Coleman
from Developmental-Behavioral Pediatrics E-Book
by William B. Carey, Allen C. Crocker, et. al.
Elsevier Health Sciences, 2009

Participants are instructed to eat 1000–1500 kcals/day (low-calorie diet), depending on their initial body weight, and to reduce dietary fat to 20–25% of calories.

“Encyclopedia of Human Nutrition” by Benjamin Caballero, Lindsay Allen, Andrew Prentice
from Encyclopedia of Human Nutrition
by Benjamin Caballero, Lindsay Allen, Andrew Prentice
Elsevier Science, 2005

People who are small in build may need to cut back even more, to 1,500 calories a day, while those who are larger or more physically active may be able to eat between 1,900 and 2,000 calories a day.

“The Rhodiola Revolution: Transform Your Health with the Herbal Breakthrough of the 21st Century” by Richard P. Brown, M.D., Patricia L. Gerbarg, M.D., Barbara Graham
from The Rhodiola Revolution: Transform Your Health with the Herbal Breakthrough of the 21st Century
by Richard P. Brown, M.D., Patricia L. Gerbarg, M.D., Barbara Graham
Rodale Books, 2005

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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216 comments

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  • I too checked my weight recently, just after your last video about calorie cycling and people who only eat 1200 but binge. It worries me so much, because i get so affected by it.:( I do want to hold myself accountable but it hurts me so bad that I often binge as a result of it. Don’t worry i’m going to ease into it though. Maybe once a week?

  • Thank you so much! I always LOVE the information you put out. I have tried following many fitness channels and they either make the topics unclear or just wrong and not backed by science.
    #sortinghatsquad

  • Found another one of your videos.  You really nailed it when you said eating back exercise calories can become a reward. So you eat to be able to eat a “treat”, or like you said that extra slice of pizza.  I never thought of it that way.  Ive already commented on MFP and on another video. 
    I just want to say sincerely thank you for all if this information. I consider myself very knowledgable when it comes to health, but I have had times when I did not understand my relationship with food and my fitness.  I know this if for life but its so refreshing to get some concrete information.  
    How much better can it get, you are giving us free information on how to get fit.  
    Thanks.

  • Great video. I feel like you don’t ever answer the question of “How do I know (accurately) how many calories I burn during exercise?”

    Maybe that is a whole different video though.

  • But what if you’re already on a calorie deficit of 500 from maintenance and you burn off roughly 500 calories. Been tracking with my apple watch series 4 and i usually burn about 300-400 per gym session on a 6 day PPL routine. I get really hungry so ive been eating sometimes only half of the burned calories. what’s your thought?

  • i have a weird question, is lifting weights a part of this 500 calorie defecit? another question what if i played a soccer should i add back the calories if i am already eating 500 less?

  • my fitness pal has already deducted 500 calories for you if your intention is to lose 1lb a week. So if you DONT eat your exercise calories then you are at a greater deficit than 500. This could potentially backfire if you have so much calorie deficit. I lost 20lbs eating my exercise calories in 2014 and have still kept it off by following this format.

  • I’ve been watching through a lot of your videos and I love how real you are and that you can be silly and bring humor but still have great information!

  • So I’ve just recently discovered you, and I’ve binged pretty much ALL your content…on ALL your platforms. Where have you been all my life! �� Fitness, nutrition and Harry Potter? Hello soulmate ��
    #sortinghatsquad

  • Thank you so much! I always LOVE the information you put out. I have tried following many fitness channels and they either make the topics unclear or just wrong and not backed by science.
    #sortinghatsquad

  • what if you played like 2 hours of soccer one day (in addition of working out maybe), i feel it really burns a lot of calories and confusing

  • So I’ve just recently discovered you, and I’ve binged pretty much ALL your content…on ALL your platforms. Where have you been all my life! �� Fitness, nutrition and Harry Potter? Hello soulmate ��
    #sortinghatsquad

  • Hey Matt,
    Thanks for all you do. ��. Following you on all your social media platforms had helped me to see the simplification of things. I now see the whole picture instead of getting lost in the details. I’ll focus on the details when my big picture game is on point. Thanks again.

  • Whilst I would agree with everything you said, there are occasions where I may burn an extra 2000-3000 calories in a day, due to a long duration activity and on such occasions I would tend to increase my calories for that day, rather than have such a large deficit for the day, which I would think is more likely to hit muscle mass to a larger extent. This would not apply to most people, because very few are likely to burn that many extra calories in a day, but for people who do all day hill hikes or ultramarathons or any other reasonable exertion activity that lasts most of the day, when they would normally only be burning extra calories for an hour or so per day, extra calories may even be essential for you to complete the activity.

  • A non calorie related question, I’ve noticed when I’m doing overhand bicep curls I will sometimes feel a sort of shock shoot from my wrist up to my forearm. It doesn’t hurt, it just feels like a 9 volt battery type of shock. Sometimes it happens every set or only once per arm workout. Any info would be much appreciated.

  • Ok, since I play Rugby etc if I don’t eat back my calories when I’m cutting weight and burning lets say like 500 calories a day from exercise, surely my body would start pulling on the muscle to feed itself or go into starvation mode and just hold onto all the fat.

  • Would I eat back my exercise calories if I’m trying to build muscle/have very little fat to lose?  I burn about 530 in the gym and my daily intake goal is 2000.

  • Q1: Are Calories All That Matter? 0:27
    Q2: How Do You Track Your Calories at a Restaurant? 5:29
    Q3: Should You Eat Back the Calories You Burned to Lose Weight? 12:55
    Q4: Does Fat Loss Get Harder As You Get Older? 18:08

  • Thank you Jordan. I have binged watched your videos. You have helped me understand things a lot better. I have been doing WW and lost weight. I don’t have much to lose. I seemed to have gained and lost the same few pounds and then saw you were mentioned from a Weight Watcher Jenn from JennsWW Journey. I used your calorie deficit and figured out how many calories I should be eating for Weight loss. I have been double tracking with WW and counting calories. I have already lost 4 pounds with your calculation. Your information has been very valuable. Thank you.

  • I too checked my weight recently, just after your last video about calorie cycling and people who only eat 1200 but binge. It worries me so much, because i get so affected by it.:( I do want to hold myself accountable but it hurts me so bad that I often binge as a result of it. Don’t worry i’m going to ease into it though. Maybe once a week?

  • I always watch the entire video bc at the end you drop these valuable nuggets of knowledge, encouragement and support that keep me motivated to continue my journey towards being the healthiest person I can be— for myself, my three kids, and my future grandkids! I truly love everything you make!!

  • I wonder if people realize that Matt Ogus has such a great physique because he puts in work, trains smart and bodybuilding is his #1 focus, he has a low stress job where he is pretty much paid to film himself workout and promote stuff.. he literally has the perfect set up. Eric’s #1 focus is getting his PhD along with training people through team 3DMJ and lifting for him is just for fun cause he enjoys it, too many people dismiss hard work, time, and knowledge and are so quick to blame it on steroids, this is why natural bodybuilders are so few, not many people are willing to put the years of work in the trenches and stay committed to being natural, everyone wants instant gratification. Keep it up Matt, great content.

  • I’ve been watching through a lot of your videos and I love how real you are and that you can be silly and bring humor but still have great information!

  • I didn’t get fat eating a meal out I won’t get slimmer by skipping one meal out.

    I love these videos Jordan. They really do help. Thank you
    #sortinghatsqaud

  • MyFitnessPal picks the amount of calories you should be eating based on your level of activity and amount of weight you want to lose. So shouldn’t I stay close to that number? So if I burn extra calories shouldn’t I eat them to not be under eating?

  • Eric and Matt side by side is a good indicator of the results attainable naturally vs unnaturally when following that Eric Helms ebook thing.

  • finally someone who answered this question. I was wondering however…I am currently doing p90x3 (I’m on day 80 and hope to do another two full rounds of p90x3 back to back) and according to my nutrition guide I am supposed to eat 2700 calories ( 40% carb, 30% protein and 30% fat ). I’m 184 but when I started I was 196. I definitely do not burn 2700 calories during a workout although as you know p90x is very intensive and often incorporates a high amount of cardio paired with synergistic resistance exercise. I also use a food scale and my fitness pal to track everything that goes into my mouth. my goal to drop 5 percent more body fat (to 7%) and build as much lean muscle possible. do you think 2700 calories per day is too much or too little. Mind you my main primary goal is to cut fat.

  • What if I’m on a diet and I already can eat 200 calories until I reach my max caloric number so I burn calories on treadmill to give a little extra room

  • MY WHOLE LIFE IS A LIE!!!!! Jk This video has been very eye opening for me. My fitness pal usually tells me I have 1500 calories left after a workout and I honest can’t and don’t want to eat that much more after a workout.

  • But what if you’re already on a calorie deficit of 500 from maintenance and you burn off roughly 500 calories. Been tracking with my apple watch series 4 and i usually burn about 300-400 per gym session on a 6 day PPL routine. I get really hungry so ive been eating sometimes only half of the burned calories. what’s your thought?

  • Everyone is saying that Eric Helmes doesn’t even look like he lifts. Those are probably the same people people who still think that creatine makes them bench 50 pounds more.

  • you didnt answer the question. at all.
    everybody knows that calorie deficit is the only chance to lose weight. the thing is. will it help build muscle, if i eat back all my calories right after exercise???

  • Awesome video Sean! This question isn’t really about this particular topic but I’ve noticed that whenever i play any sports (I’m 24), I get tired very easily. I believe it’s because I rarely do any cardio since I lose weight so easily. How can I incorporate cardio for endurance and stamina and still be able to gain mass at the same time? Thanks in advance!

  • Good morning, Jordan. What a nice surprise to wake up to a new video full of great advice. Thanks for putting it out there. AlsoI love the boxing shots. ������

  • Hey Sean..I have a friend that has a question….she eats an average of 1200-1250 calories per day…She also work out once or sometimes twice a day. She aim to burn at least 800 calories a day doing cardio (She said she knows these machines can overestimate calories burned sometimes so does she take this into consideration). Should she eat more than 1200-1250 calories per day if she’s  burning off lots of calories?? Her goal is fat loss. Thanks.

  • Would I eat back my exercise calories if I’m trying to build muscle/have very little fat to lose?  I burn about 530 in the gym and my daily intake goal is 2000.

  • So I’ve done it ALL! Lol…but they way you’re explaining things makes sense to me. I’ve been trying to lose fat for as long as I can remember and tried all the fads. Tomorrow I’m starting your 90 day challenge. I’m not going to worry about macros as much focusing mainly on calories and protein! Thanks for the great info! #sortinghatsquad

  • I am a 400 pound person and my TDEE states that I should be eating 3400 calories a day for maintenance, so I have been eating 2400 calories per day and I am only losing.5 1lb per week why?

  • These guys side by side really shows how much genetics makes a difference. Both Natural lifters yet completely different looking muscle shape/size

  • This guys is providing some really honest and valuable information kids, so listen up to what’s he saying. Keep up the great work sir. Really enjoyed your inspirational advice!

  • So I got a Resting metabolic assessment. It tells me my resting metabolic burn is 1,236. Then my Daily Burn is 371 calories a day without including exercise. Are you saying I should pay attention to the 1,236 calories first and only add if I need the energy?

  • Q1: Are Calories All That Matter? 0:27
    Q2: How Do You Track Your Calories at a Restaurant? 5:29
    Q3: Should You Eat Back the Calories You Burned to Lose Weight? 12:55
    Q4: Does Fat Loss Get Harder As You Get Older? 18:08

  • Omg you nailed it on question 2! I didn’t realize how black and white I have been. I don’t even know how I got to this point, but it’s horrible. I don’t want to keep being “all in” and if I’m not perfect to say fuck it and go all out eating all the crap. I have struggled with feeling the need to be perfect and if I’m not, I binge. It’s a cycle I don’t want to be part of anymore.
    Thanks so much for this Jordan!!

    #sortinghatsquad

  • How is that giant you are boxing with and why does he have protective padding on? He doesn’t need it he’s so big! 😉 And your boxing has much improved I can tell. Another great vid.

  • question, would you suggest that if a person wants to track and yet tracking every single thing can be obsessive, tracking protein, is that just a basic way to track in order to adequately know that one is getting enough protein>? your thoughts please.

  • Eating back your burned calories is an interesting topic and your guidance for using feeling too tired or hungry as an indicator you need to change something is what has worked from me. Various applications add them back, but heavily underline you can switch off this functionality on their premium version they are just trying to sell their applications #sortinghatsquad

  • Whenever I am eating at a restaurant I ask for a to go plate before I eat. Then when I am halfway done and I start to feel full I stop and put the leftover in the to go plate. I then eat that for breakfast the next day. It is a good strategy to have.

  • Stats: 28/5’4/218lbs/F
    I eat at a 15%25% deficit, and I set my calculators to sedentary. I can record how much I burn with my polar heart rate monitor. So I’ll enter those calories burned into MyFitnessPal. I weight train 3 nights a week, and I can’t move when I train.
    What I’m running into that is relatively newer, something I didn’t have before having kidsI get faint and dizzy the mornings after working out. So my guess is I can no longer get away with under eating and working out like I did when I lost my first 100lbs (300->200 in 2014).
    How do I calculate my calories around my workouts that are 300450 calories burned 3 nights a week?

  • Omgg, thank you for this! You have no idea how sane and normal you make me feel after watching all your videos. Deff will be getting in the inner circle once I recover from surgery. Thanks for all you do J ❤️ #sortinghatsquad

  • To be honest, every time I hear people say it gets much harder to lose weight as you age worries me. If I struggle to lose weight in my twenties, I can’t imagine later on in life what it will be like.

  • J love u so much and you wl probably never know how many people’s life u have changed for good, thanks from the bottom of my heart. How about writing a book now?

  • The ‘net calorie’ feature is so dangerous. It’s so inaccurate! You burn calories just by breathing. If you have muscle you burn calories always! Weight loss is not that mechanical.

  • Thanks for this vid. I always wondered if I should be eating the cals back that mfp gives me. Are fitbits even a good idea to have then? I’m questioning why I even have one now lol. I use it mostly to track cals burned.

    #sortinghatsquad

  • Just finished my first month following your concept of dieting for a time period and then having a week at maintenance. My diet compliance went way up because I knew I would have the wiggle room during maintenance week to indulge any cravings. Even though I have been at this for years and seen great progress and success, your way of delivery the information is extremely helpful and easy to understand. Can’t wait for the big mac video! #sortinghatsquad

  • Jordan, how in the world did you know I was curious about this???? I’ve lost 40+ so far but started walking and eating back my calories to be under budget still and I’ve stalled because I wasn’t rigid about it and I was marginalizing my choices. Love this man

  • MY AGE 37

    WEIGHT 80

    HEIGHT 5.7 OR 8 SOMETHING

    MOST OF THE TIME I DO MOSTLY SIT ALL THE DAY ON IN FRONT OF MY LAPTOP AND MOBILE AND TV BUT I DO MY LAPTOP AND MOBILE WHILE STANDING FOR 4 TO 5 HOURS IN A DAY DAILY EVERYDAY MOSTLY

    I ALSO DO MY DAILY ROUTINE 6 DAYS A WEEK OF EXERCISES DAILY EVERYDAY WHICH INCLUDES BRISK WALKING, JOGGING, RUNNING, AND JUMPING JACKS AND SKIPPING VERY LITTLE BIT OF AND LITTLE BIT OF STAIRS CLIMBING JUST OF 10 MINTS MOST PROBABLY

    SO PLZ TELL ME WHILE DOING MY THIS OR THAT THESE WEIGHT FAT LOSS PROGRAM CAN I EAT THIS OR THESE TYPES OF FOOD MEALS INTAKES IN MY STOMACH OR IN MY WHOLE BODY IN THROUGHOUT MY WHOLE FULL ONE DAY OR EVERYDAY TELL ME THIS TO ME MY FRND

    OR EVEN I CAN EAT THIS OR THAT PARTICULAR FOOD ITEMS OR MEALS PORTIONS IN MY DAILY FULL DAY ROUTINE EVERYDAY THAN HOW MUCH AND HOW MANY THIS THING U PLZ TELL ME IN EACH AND EVERY QUANTITIES IN DIGITS OR IN HOW MANY GRAMS OR KG SOMETHING LIKE THAT OR IN ANY BOWL OR ANY PLATE OR ETC ETC TO ME MY FRND OK PLZ HA

    BISCUITS (HIDE N SEEK, MARIE GOLD, AND OTHER CASHEW MIXED OR BUTTER OR ANY Cardamom (Elaichi) OR VANILA OR ANY OTHER FLAVORS OF BISCUITS AND COOKIES)

    TEA (WITH MILK AND SUGAR)

    INDIAN CHAPATI

    INDIAN CURRY

    BREAD

    RICE

    LEGUMES

    MILLET

    LENTILS

    VEGETABLES

    PARANTHA

    BUTTER

    GHEE

    OIL

    MULTIGRAIN BREADS

    WHITE BREAD AND BROWN BREAD

    SANDWICH TOAST

    BUTTER TOAST

    POTATO TOAST

    ICE CREAMS

    RUSK

    FAN

    Mathri

    SALT MERCURY (NAMAK PAAREY)

    CHOCOLATES

    WAFERS

    ALMONDS

    WALNUTS

    CASHEWS

    RAISINS

    PEANUTS

    TEA ( HOW MANY CUPS IN A DAY WITH OR WITHOUT TEA AND OR WITHOUT MILK )

    TOFFEES

    NAMKEENS (SALTY)

    ROASTED GRAM (BHUNA CHANA)

    POPCORN

    JAGGERY

    CHOCOLATE

  • I’m dangling around goal weight (but not goal composition need to build some muscle to replace the fat) and have lost about 20% of my starting weight by eating calories back. That said, I’d almost never eat all of them. So, say myfitnesspal thinks I burned an extra 300 calories from exercise, I might go over by 150. This was mostly because I have pretty wild mood swings if I’m not eating enough, and I’d rather take the slow path to lose the weight than to do it quickly and have an emotional breakdown.

  • Hey Jordan! Been watching your channel for a while now, just want to thank you for the content. Would you be able to do a video on night-eating syndrome at all? It’s something I’ve been struggling with for a while and even though I’ve sought professional help, I didn’t get far at all as I cannot afford private healthcare and had to rely on quite generic advice. This is something that has been basically ruining my life with a mixture of insomnia, guilt and weight gain regardless my best efforts.

  • What if you did extra exercise that day, lets say one day after finishing lifting weights, i went and played football, should i eat extra on that day?

  • So do I add in my 40 minute cardio workout even though my appple Watch is reporting my steps to MyFitnessPal? I’m confused. For instance I walked 3 miles today at the park and my Apple Watch reported that I had walked 9,000 steps. If I add the 3 mile walk will I be adding my workout twice?

  • i have a weird question, is lifting weights a part of this 500 calorie defecit? another question what if i played a soccer should i add back the calories if i am already eating 500 less?

  • you are incorrect sir the point of exercise is to up your BMR so after you exercise you continue to burn more calories even at rest and if you don’t eat back some of those calories your body can go into its starvation mode and hold onto your fat and the you can’t truly know thing if you have a heart rate monitor you can know if you have a power meter on a bike you definitely can know to like 2%

  • I set my limit to sedentary and enter in supersize separately. im losing weight real fast. I also do fasted workouts so im burning body fat not sugar in my blood

  • What if we are trying to lean up, stand at a calorie deficet and play soccer once or twice a week, plus the normal 5-6 day workout days.Why would be a good calorie intake?150lbs, 5″7 female

  • Great video. I feel like you don’t ever answer the question of “How do I know (accurately) how many calories I burn during exercise?”

    Maybe that is a whole different video though.

  • I really appreciate that you aren’t condescending when you give advice. Some fitness people on youtube, basically said your an idiot if you don’t know the answer.

  • The first answer was super helpful, thank you. Btw…tell the person to just Step on the damned scale and own up that they gained weight. Owning up to how you look and the changes needed is the first step to loosing weight. If you dont, then you will always feel alright even if you are actually fat. Sounds a bit harsh but its true.

  • J love u so much and you wl probably never know how many people’s life u have changed for good, thanks from the bottom of my heart. How about writing a book now?

  • INNERCIRCLE REPRESENT: love the amazing content J, thanks for answering the most frequent doubts people have, like myself ���� thank you so much.
    Would humbly suggest u to do more of Q & A like this.. I know you get hundreds of those every single day ❤️love u J

  • you are incorrect sir the point of exercise is to up your BMR so after you exercise you continue to burn more calories even at rest and if you don’t eat back some of those calories your body can go into its starvation mode and hold onto your fat and the you can’t truly know thing if you have a heart rate monitor you can know if you have a power meter on a bike you definitely can know to like 2%

  • Who’s this idiot in the blue t shirt?
    I’m tired of hearing advice and shit from a skinny ass idiot who has no gains themselves to speak for. Atleast look like your take your own advice.
    Only ever listen to bodybuilding advice from the ones who actually LOOK like they lift!

  • This is a great series. Keep it up! By the way. PHYSIQUE UPDATE on my channel. Be sure to check it out and let me know what you guys think! Greetings from South Africa!

  • Jordan, how in the world did you know I was curious about this???? I’ve lost 40+ so far but started walking and eating back my calories to be under budget still and I’ve stalled because I wasn’t rigid about it and I was marginalizing my choices. Love this man

  • I am an endurance athlete and I use a heart rate monitor + power meter to accurately track my energy expenditure and calories burned. I currently aim for a 750 calorie daily deficit but any calories burned through exercise, I will eat back about 1/2 of those. I may burn 1,000 1,500 calories a day in exercise alone. Does this seem like an okay plan?

  • Q2 Thank you for the new perspective! This has always been an issue for me. I either say no to social events or use it as an excuse to eat everything in sight.
    #sortinghatsquad

  • The way you explain everything in your videos makes so much sense to me. The way you explain it is simple and clear. Also really like how down to earth you are the cursing and all. Thanks for these videos

  • That’s not really the questions. If you don’t eat those calories from workout… is there a threshold where you eat too little and it will hinder you? is there too much of a deficit?

  • Hey Jordan! Been watching your channel for a while now, just want to thank you for the content. Would you be able to do a video on night-eating syndrome at all? It’s something I’ve been struggling with for a while and even though I’ve sought professional help, I didn’t get far at all as I cannot afford private healthcare and had to rely on quite generic advice. This is something that has been basically ruining my life with a mixture of insomnia, guilt and weight gain regardless my best efforts.

  • I always watch the entire video bc at the end you drop these valuable nuggets of knowledge, encouragement and support that keep me motivated to continue my journey towards being the healthiest person I can be— for myself, my three kids, and my future grandkids! I truly love everything you make!!

  • Want some help building your best body ever? Here are 4 ways I can assist whenever you’re ready:
     
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  • is it OK to eat different amounts of calories each day, example…one needs to eat 2000 cals every day to lose a pound a week or they can eat 1500 a day to lose two pounds a week, would it be OK to eat between 1500 and 2000 cals through out the week to lose weight, or should the cals be around the same every day???

  • i eat them back. my calorie limit is set to 1500. IF i wanna go really low calorie. like 1200 for the day for food calories. I save all my meals for the end of the day so i can go to sleep full

  • I lost 150 lbs by using a calorie deficit…. I stopped giving a shit and gained 130 back….. watching your videos gives me so much encouragement because even though I know everything you say to be truth…. it’s awesome to hear you be so passionate about this information. It gets me pumped to get back to what needs to happen.

  • what if you played like 2 hours of soccer one day (in addition of working out maybe), i feel it really burns a lot of calories and confusing

  • Hey Matt,
    Thanks for all you do. ��. Following you on all your social media platforms had helped me to see the simplification of things. I now see the whole picture instead of getting lost in the details. I’ll focus on the details when my big picture game is on point. Thanks again.

  • Hey Sean..I have a friend that has a question….she eats an average of 1200-1250 calories per day…She also work out once or sometimes twice a day. She aim to burn at least 800 calories a day doing cardio (She said she knows these machines can overestimate calories burned sometimes so does she take this into consideration). Should she eat more than 1200-1250 calories per day if she’s  burning off lots of calories?? Her goal is fat loss. Thanks.

  • Common knowledge and very good advice Sean.thank you for this. I have dropped my cardio to 2-3 fasted mornings a week rather than 4 but I’ve upped my training sessions.

  • Eating back calories seems very counterproductive to me…It’s kindof mind boggling that people would want to reward themselves after a workout by eating back what they burned. I understand eating afterwards to replenish and refuel the body but only if it’s part of your daily intake.

  • @Jenny Shary You see, that’s the problem. You don’t need to exercise in order to “not feel guilty” about having ice cream. You can exercise Tuesday and have ice cream Wednesday. Your body doesn’t have a timer or calendar. Total calories in vs out for the week are what matter. Using a TDEE method you can have what you want, on whatever day you want, regardless of which days you choose to exercise.

  • Just finished my first month following your concept of dieting for a time period and then having a week at maintenance. My diet compliance went way up because I knew I would have the wiggle room during maintenance week to indulge any cravings. Even though I have been at this for years and seen great progress and success, your way of delivery the information is extremely helpful and easy to understand. Can’t wait for the big mac video! #sortinghatsquad

  • I had always wondered about this. Now I can plan accordingly. I’m reassessing my fat loss plan now. Really thankful for your videos.

  • Sean,
    does that mean during your cut, when u refeed for the week, u should lower your calories on other days to compensate for the weekly calorie deficit because of the refeed?

  • You should put the video from the “box” in the description section as well. I mostly view YT Videos on my phone/tablet so clicking on box during the video won’t open anything for me.

    Just a suggestion!

  • I think what the first question was asking was, if I’m in a caloric deficit of 500 thru diet alone and then I go burn 300cals at the gym that’s a 800 deficit for a day so can I eat back the 300 i burned working out?

  • Doing meal prep right now keeping it at around 1800 calories to lose weight some days may be closer to 2000 calories if I’m really working out a lot. Great video btw thank you

  • My biggest question is, If i exercise for a whole hour and burn 300 calories, And come home and eat a 500 calorie meal, Even on 1500 calories a day, Will this make me gain weight?

  • Eric and Matt side by side is a good indicator of the results attainable naturally vs unnaturally when following that Eric Helms ebook thing.

  • For myself, the concern over “eating calories back” when lifting weights is that I wonder what will happen with muscle when I tear it down with a weightlifting workout, but don’t consume enough calories to repair it properly. Will muscle eventually repair itself without the proper amount of calories?

  • My Daily Calorie goal is about 2000 everyday to burn fat. For me that’s really hard because I’ve been super hungry and 2000 calories is not a lot for me. I’m usually above average when it comes to activity, I play basketball, I walk a lot and run, and I’m always outside. Can i eat about 2200 calories, and burn off 200. I know you said it’s inaccurate but based of my activity, I definitely burn at least 200 a day.

  • What if we are trying to lean up, stand at a calorie deficet and play soccer once or twice a week, plus the normal 5-6 day workout days.Why would be a good calorie intake?150lbs, 5″7 female

  • INNERCIRCLE REPRESENT: love the amazing content J, thanks for answering the most frequent doubts people have, like myself ���� thank you so much.
    Would humbly suggest u to do more of Q & A like this.. I know you get hundreds of those every single day ❤️love u J

  • How do you manage to hit on the topics that people need to hear? Your advice is always so easy to follow. And by easy I mean that it cuts through the bullshit so that you know tht this is the path I can be comfortable being uncomfortable with. Thanks so much man, im glad to have pressed the bell icon for this content

  • What if I am trying to both lose fat AND gain muscle. I’m a female and although I don’t want to get huge, I want to look cut and improve my strength.

  • Love the video. My personal experience with the topic: Use the myfitnesspal to track calories only. There is no way that app can predict your future weight or know exactly how hard you pushed it at the gym. I did not cater my calorie intake to my projected calories burned, in fact I did not even predict calories burned at all and steady progress was made. Ideally it is best to make your workout days high calorie days and rest days low calories days. But if you are like me, your are more likely to eat more if you are not going to the gym. Learn your body, eat when hungry not bored.

  • Love the video. My personal experience with the topic: Use the myfitnesspal to track calories only. There is no way that app can predict your future weight or know exactly how hard you pushed it at the gym. I did not cater my calorie intake to my projected calories burned, in fact I did not even predict calories burned at all and steady progress was made. Ideally it is best to make your workout days high calorie days and rest days low calories days. But if you are like me, your are more likely to eat more if you are not going to the gym. Learn your body, eat when hungry not bored.

  • Found this video after I ate 3200 cals yesterday… my goal is 1600 a day, so just a little bit over haha This was super helpful!!!
    #sortinghatsquad

  • my fitness pal has already deducted 500 calories for you if your intention is to lose 1lb a week. So if you DONT eat your exercise calories then you are at a greater deficit than 500. This could potentially backfire if you have so much calorie deficit. I lost 20lbs eating my exercise calories in 2014 and have still kept it off by following this format.

  • @Jenny Shary You see, that’s the problem. You don’t need to exercise in order to “not feel guilty” about having ice cream. You can exercise Tuesday and have ice cream Wednesday. Your body doesn’t have a timer or calendar. Total calories in vs out for the week are what matter. Using a TDEE method you can have what you want, on whatever day you want, regardless of which days you choose to exercise.

  • Eating back calories seems very counterproductive to me…It’s kindof mind boggling that people would want to reward themselves after a workout by eating back what they burned. I understand eating afterwards to replenish and refuel the body but only if it’s part of your daily intake.

  • Hi Sean, I am an endurance athlete and I use a heart rate monitor + power meter to accurately track my energy expenditure and calories burned. I currently aim for a 750 calorie daily deficit but any calories burned through exercise, I will eat back about 1/2 of those. I may burn 1,000 1,500 calories a day in exercise alone. Does this seem like an okay plan?

  • Hey Matt I’ve already lost 8lb in just a month and a half while maintaining most of my muscle and I’m just 15. Your videos and snaps have been really useful and I haven’t even been on a super strict diet. Just eating healthy and high protein overall. Thanks Matt your an awesome role model.

  • What if you did extra exercise that day, lets say one day after finishing lifting weights, i went and played football, should i eat extra on that day?

  • I have been slowly losing weight eating my activity calories back but I will stop doing it. I just thought you should eat them back when working out.

  • If I want to bulk and compensate the calories, which macronutrients I should compensate with? Is it a problem if I compensate with fats? Healthy fats like avocados and nuts?

  • Found another one of your videos.  You really nailed it when you said eating back exercise calories can become a reward. So you eat to be able to eat a “treat”, or like you said that extra slice of pizza.  I never thought of it that way.  Ive already commented on MFP and on another video. 
    I just want to say sincerely thank you for all if this information. I consider myself very knowledgable when it comes to health, but I have had times when I did not understand my relationship with food and my fitness.  I know this if for life but its so refreshing to get some concrete information.  
    How much better can it get, you are giving us free information on how to get fit.  
    Thanks.

  • So do I add in my 40 minute cardio workout even though my appple Watch is reporting my steps to MyFitnessPal? I’m confused. For instance I walked 3 miles today at the park and my Apple Watch reported that I had walked 9,000 steps. If I add the 3 mile walk will I be adding my workout twice?

  • So I’ve done it ALL! Lol…but they way you’re explaining things makes sense to me. I’ve been trying to lose fat for as long as I can remember and tried all the fads. Tomorrow I’m starting your 90 day challenge. I’m not going to worry about macros as much focusing mainly on calories and protein! Thanks for the great info! #sortinghatsquad

  • Hello! Great content! Quick question on the eating back calories topic. So, my BMR is around 2000 kCal, and based off of that my calorie budget to drop a few pounds is now 1500 kCal. That number leaves me in a caloric deficit. If I burned 200 kCal during a cardio session after my weight training session, would it in theory still be safe to consume the calories I burned from cardio? Cuz I’m still in a deficit, right? Let me know what ya think! Thanks!

  • you didnt answer the question. at all.
    everybody knows that calorie deficit is the only chance to lose weight. the thing is. will it help build muscle, if i eat back all my calories right after exercise???

  • Sean,
    does that mean during your cut, when u refeed for the week, u should lower your calories on other days to compensate for the weekly calorie deficit because of the refeed?

  • Sadly due to schedule I’m to late for the #sortinghatsquad, but I still wanted to thank you for this. Love the new character of Darryl and hope to see him again. And also want to comment that the outtakes are amazing. Please continue to share them.

  • My Daily Calorie goal is about 2000 everyday to burn fat. For me that’s really hard because I’ve been super hungry and 2000 calories is not a lot for me. I’m usually above average when it comes to activity, I play basketball, I walk a lot and run, and I’m always outside. Can i eat about 2200 calories, and burn off 200. I know you said it’s inaccurate but based of my activity, I definitely burn at least 200 a day.

  • Doing meal prep right now keeping it at around 1800 calories to lose weight some days may be closer to 2000 calories if I’m really working out a lot. Great video btw thank you

  • Thank you so much for breaking it down for us on the white board and in detail explaining each! Loved meeting DARYL in this video ��

  • To be honest, every time I hear people say it gets much harder to lose weight as you age worries me. If I struggle to lose weight in my twenties, I can’t imagine later on in life what it will be like.

  • So I got a Resting metabolic assessment. It tells me my resting metabolic burn is 1,236. Then my Daily Burn is 371 calories a day without including exercise. Are you saying I should pay attention to the 1,236 calories first and only add if I need the energy?

  • How is that giant you are boxing with and why does he have protective padding on? He doesn’t need it he’s so big! 😉 And your boxing has much improved I can tell. Another great vid.

  • MY AGE 37

    WEIGHT 80

    HEIGHT 5.7 OR 8 SOMETHING

    MOST OF THE TIME I DO MOSTLY SIT ALL THE DAY ON IN FRONT OF MY LAPTOP AND MOBILE AND TV BUT I DO MY LAPTOP AND MOBILE WHILE STANDING FOR 4 TO 5 HOURS IN A DAY DAILY EVERYDAY MOSTLY

    I ALSO DO MY DAILY ROUTINE 6 DAYS A WEEK OF EXERCISES DAILY EVERYDAY WHICH INCLUDES BRISK WALKING, JOGGING, RUNNING, AND JUMPING JACKS AND SKIPPING VERY LITTLE BIT OF AND LITTLE BIT OF STAIRS CLIMBING JUST OF 10 MINTS MOST PROBABLY

    SO PLZ TELL ME WHILE DOING MY THIS OR THAT THESE WEIGHT FAT LOSS PROGRAM CAN I EAT THIS OR THESE TYPES OF FOOD MEALS INTAKES IN MY STOMACH OR IN MY WHOLE BODY IN THROUGHOUT MY WHOLE FULL ONE DAY OR EVERYDAY TELL ME THIS TO ME MY FRND

    OR EVEN I CAN EAT THIS OR THAT PARTICULAR FOOD ITEMS OR MEALS PORTIONS IN MY DAILY FULL DAY ROUTINE EVERYDAY THAN HOW MUCH AND HOW MANY THIS THING U PLZ TELL ME IN EACH AND EVERY QUANTITIES IN DIGITS OR IN HOW MANY GRAMS OR KG SOMETHING LIKE THAT OR IN ANY BOWL OR ANY PLATE OR ETC ETC TO ME MY FRND OK PLZ HA

    BISCUITS (HIDE N SEEK, MARIE GOLD, AND OTHER CASHEW MIXED OR BUTTER OR ANY Cardamom (Elaichi) OR VANILA OR ANY OTHER FLAVORS OF BISCUITS AND COOKIES)

    TEA (WITH MILK AND SUGAR)

    INDIAN CHAPATI

    INDIAN CURRY

    BREAD

    RICE

    LEGUMES

    MILLET

    LENTILS

    VEGETABLES

    PARANTHA

    BUTTER

    GHEE

    OIL

    MULTIGRAIN BREADS

    WHITE BREAD AND BROWN BREAD

    SANDWICH TOAST

    BUTTER TOAST

    POTATO TOAST

    ICE CREAMS

    RUSK

    FAN

    Mathri

    SALT MERCURY (NAMAK PAAREY)

    CHOCOLATES

    WAFERS

    ALMONDS

    WALNUTS

    CASHEWS

    RAISINS

    PEANUTS

    TEA ( HOW MANY CUPS IN A DAY WITH OR WITHOUT TEA AND OR WITHOUT MILK )

    TOFFEES

    NAMKEENS (SALTY)

    ROASTED GRAM (BHUNA CHANA)

    POPCORN

    JAGGERY

    CHOCOLATE

  • For endurance you can only absorb 90-120g of carbs an hour. If I ride my bike and 200watts for 4 hours that’s about 3000kcal. Assuming I take in 400g of carbs I need to eat an additional 1400kcal to maintain my weight.

  • Whenever I am eating at a restaurant I ask for a to go plate before I eat. Then when I am halfway done and I start to feel full I stop and put the leftover in the to go plate. I then eat that for breakfast the next day. It is a good strategy to have.

  • Found this video after I ate 3200 cals yesterday… my goal is 1600 a day, so just a little bit over haha This was super helpful!!!
    #sortinghatsquad

  • I actually enjoy more exercising than eating. I exercise everyday, and I down estimate the time of the workout calculator, I feel is to much food already, but then I force myself to eat more, to be in the ball park of the app estimate, and I’m maintaining my weight, that is my goal, so I do eat the calories, I don’t want to get leaner. So is this wrong?

  • A non calorie related question, I’ve noticed when I’m doing overhand bicep curls I will sometimes feel a sort of shock shoot from my wrist up to my forearm. It doesn’t hurt, it just feels like a 9 volt battery type of shock. Sometimes it happens every set or only once per arm workout. Any info would be much appreciated.

  • What if I’m on a diet and I already can eat 200 calories until I reach my max caloric number so I burn calories on treadmill to give a little extra room

  • How do you manage to hit on the topics that people need to hear? Your advice is always so easy to follow. And by easy I mean that it cuts through the bullshit so that you know tht this is the path I can be comfortable being uncomfortable with. Thanks so much man, im glad to have pressed the bell icon for this content

  • Your videos are so freaking helpful! Thank you for making them fun and entertaining, as well as chalked full of information!!! #sortinghatsquad

  • I actually enjoy more exercising than eating. I exercise everyday, and I down estimate the time of the workout calculator, I feel is to much food already, but then I force myself to eat more, to be in the ball park of the app estimate, and I’m maintaining my weight, that is my goal, so I do eat the calories, I don’t want to get leaner. So is this wrong?

  • Omgg, thank you for this! You have no idea how sane and normal you make me feel after watching all your videos. Deff will be getting in the inner circle once I recover from surgery. Thanks for all you do J ❤️ #sortinghatsquad

  • #kenziefan Thanks again Mr J. Another great video the q&a format works wonders. I’m struggling to lose fat in my 50s but not hiding behind that notion that it’s impossible. It’s not. Maybe it’s just ‘harder’ and a lot of bad habits have been around for a lot longer! #notgivingup

  • Hey Jordan
    I have been watching all your videos lately after finding you on instagram. I feel like I used to be obsessed with eating perfectly “healthy” so much that I restricted myself and cut out all types of foods from my diet. I lost a lot of weight because of it but as soon as I was back in an environment where those foods were present, I binged often and in secret and ended up gaining a significant amount back. Now, trying to lose again I want to do so in a way that is sustainable for the rest of my life. I really like your approach of trying your best to eat healthy foods, but also allowing not so healthy foods in the spirit of life in a way that can one can still reach their goals. Although as of right now I’m a short term follower and subscriber, I am really enjoying your content and feeling relieved due to the fact that I don’t need to cut out or be afraid of all these foods in addition to the scale. #sortinghatsquad

  • Thank you Jordan. I have binged watched your videos. You have helped me understand things a lot better. I have been doing WW and lost weight. I don’t have much to lose. I seemed to have gained and lost the same few pounds and then saw you were mentioned from a Weight Watcher Jenn from JennsWW Journey. I used your calorie deficit and figured out how many calories I should be eating for Weight loss. I have been double tracking with WW and counting calories. I have already lost 4 pounds with your calculation. Your information has been very valuable. Thank you.

  • I really like how Jordan said health and fat loss are not equal. we can use multiple ways to lose fat but it not might be sustainable but ruins our health. I have tried keto diet two years ago for a year and yea i do lose fat for the first six months, however, i didn’t realised it was slowly ruining my physical and MENTAL health. I end up have eating disorder such as binge eating because i restricted myself from eating carbs, then after binge eating i will just blame myself. Then I started to ask myself whether i really wanted to lose fat but sacrifice my health.
    After that, i literally just FORCED myself to have balanced diet and proper meal + regular exercise, I feel a lot better in both my body and mind, i feel stronger than ever. I REALLY HOPE PEOPLE WILL START REALISING THAT LOSE FAT =/= HEALTHY, HEALTHY=/=LOSE FAT!!
    Now, for me, HEALTHY IS SLEEP MORE, EAT WELL, EXERCISE REGULARLY. ENJOY YOUR LIFE AND PEOPLE AROUND YOU. 
    Thanks JORDAN! #Sortinghatsquad

    Need to mention that this post is not targeted anyone who is using ketodiet right now. It might suits and works to you but it aint for me because in my case I was over-restricting/suppressing myself for a long period of time which isn’t healthy for me.

  • I lost 150 lbs by using a calorie deficit…. I stopped giving a shit and gained 130 back….. watching your videos gives me so much encouragement because even though I know everything you say to be truth…. it’s awesome to hear you be so passionate about this information. It gets me pumped to get back to what needs to happen.

  • Whilst I would agree with everything you said, there are occasions where I may burn an extra 2000-3000 calories in a day, due to a long duration activity and on such occasions I would tend to increase my calories for that day, rather than have such a large deficit for the day, which I would think is more likely to hit muscle mass to a larger extent. This would not apply to most people, because very few are likely to burn that many extra calories in a day, but for people who do all day hill hikes or ultramarathons or any other reasonable exertion activity that lasts most of the day, when they would normally only be burning extra calories for an hour or so per day, extra calories may even be essential for you to complete the activity.

  • Your videos are so freaking helpful! Thank you for making them fun and entertaining, as well as chalked full of information!!! #sortinghatsquad

  • For endurance you can only absorb 90-120g of carbs an hour. If I ride my bike and 200watts for 4 hours that’s about 3000kcal. Assuming I take in 400g of carbs I need to eat an additional 1400kcal to maintain my weight.

  • So true about the fitness watches being inaccurate. My watch will think I am working out when I mop the bathroom at the firehouse.

  • MY WHOLE LIFE IS A LIE!!!!! Jk This video has been very eye opening for me. My fitness pal usually tells me I have 1500 calories left after a workout and I honest can’t and don’t want to eat that much more after a workout.

  • question, would you suggest that if a person wants to track and yet tracking every single thing can be obsessive, tracking protein, is that just a basic way to track in order to adequately know that one is getting enough protein>? your thoughts please.

  • As a teacher… this speaks to me on so many levels. Plus those expo markers do you find they run out all the time!! Love the message of ‘don’t over think it, it really is this simple’. Particularly love the question and response for Question 2 this is my all time issue! Cheers. #sortinghatsquad

  • Omg you nailed it on question 2! I didn’t realize how black and white I have been. I don’t even know how I got to this point, but it’s horrible. I don’t want to keep being “all in” and if I’m not perfect to say fuck it and go all out eating all the crap. I have struggled with feeling the need to be perfect and if I’m not, I binge. It’s a cycle I don’t want to be part of anymore.
    Thanks so much for this Jordan!!

    #sortinghatsquad

  • Can we get survival advice for the holidays lol!!! I am nervous about the holidays. My first holiday since 80 pound weight loss ����

  • #kenziefan Thanks again Mr J. Another great video the q&a format works wonders. I’m struggling to lose fat in my 50s but not hiding behind that notion that it’s impossible. It’s not. Maybe it’s just ‘harder’ and a lot of bad habits have been around for a lot longer! #notgivingup

  • Sadly due to schedule I’m to late for the #sortinghatsquad, but I still wanted to thank you for this. Love the new character of Darryl and hope to see him again. And also want to comment that the outtakes are amazing. Please continue to share them.

  • I didn’t get fat eating a meal out I won’t get slimmer by skipping one meal out.

    I love these videos Jordan. They really do help. Thank you
    #sortinghatsqaud

  • Common knowledge and very good advice Sean.thank you for this. I have dropped my cardio to 2-3 fasted mornings a week rather than 4 but I’ve upped my training sessions.

  • Thank you! This was very helpful. I have been adding my calories back in and have not seen major changes. Also, thank you for not demonizing the scale!

  • How can you say calories are calories and as long as you’re in a deficit you’ll lose fat? If you are mostly sugar it would store as fat and you would gain more weight despite being in a deficit because of how the body processes it.

  • I had always wondered about this. Now I can plan accordingly. I’m reassessing my fat loss plan now. Really thankful for your videos.

  • @Cameron Colombe  If you are using the TDEE method that I spoke about in the video, you should be taking those workouts into consider already when you establish your goals, so no, you would not eat them back because they should already be accounted for in your TDEE.

  • Thanks for this vid. I always wondered if I should be eating the cals back that mfp gives me. Are fitbits even a good idea to have then? I’m questioning why I even have one now lol. I use it mostly to track cals burned.

    #sortinghatsquad

  • So thankful to have stumbled on this channel! A lot of what you are saying here confirms some of the things I have been realizing (with the help of the snarky peeps of MFP lol). I have been using my Fitbit to “earn” calories and food while trying to eat at a very large deficit. By trying to have a really large deficit and exercise for food, I end up being much less active in my daily life (like how you said in the Plateau video) and go to bed crazy early and neglect household duties until I have a cheat day on Saturday. Keep the videos and wisdom coming! When friends and family start noticing my weight loss and ask what I did, I’ll definitely be sharing these videos!

  • Q2 Thank you for the new perspective! This has always been an issue for me. I either say no to social events or use it as an excuse to eat everything in sight.
    #sortinghatsquad

  • Hey Jordan
    I have been watching all your videos lately after finding you on instagram. I feel like I used to be obsessed with eating perfectly “healthy” so much that I restricted myself and cut out all types of foods from my diet. I lost a lot of weight because of it but as soon as I was back in an environment where those foods were present, I binged often and in secret and ended up gaining a significant amount back. Now, trying to lose again I want to do so in a way that is sustainable for the rest of my life. I really like your approach of trying your best to eat healthy foods, but also allowing not so healthy foods in the spirit of life in a way that can one can still reach their goals. Although as of right now I’m a short term follower and subscriber, I am really enjoying your content and feeling relieved due to the fact that I don’t need to cut out or be afraid of all these foods in addition to the scale. #sortinghatsquad

  • I set my limit to sedentary and enter in supersize separately. im losing weight real fast. I also do fasted workouts so im burning body fat not sugar in my blood

  • I really appreciate that you aren’t condescending when you give advice. Some fitness people on youtube, basically said your an idiot if you don’t know the answer.

  • Want some help building your best body ever? Here are 4 ways I can assist whenever you’re ready:
     
    1) Want to be your own coach? Read one of my bestselling books for men and women:
     
    Men ⇒ https://geni.us/MikeSSYTBLS
     
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  • I have a question. I have to lose fat. I walk fast for 1 an a half hour, cycling for half an hour and then workout for another half an hour a day. I weight 58 and I’am 4’ll. What’s the best time to work out. What I do is walk and cycle in the morning empty stomach then I eat lunch and then after an hour I do the workout for half an hour is this okayy??

  • i eat them back. my calorie limit is set to 1500. IF i wanna go really low calorie. like 1200 for the day for food calories. I save all my meals for the end of the day so i can go to sleep full

  • So true about the fitness watches being inaccurate. My watch will think I am working out when I mop the bathroom at the firehouse.

  • Thank you! This was very helpful. I have been adding my calories back in and have not seen major changes. Also, thank you for not demonizing the scale!

  • Stats: 28/5’4/218lbs/F
    I eat at a 15%25% deficit, and I set my calculators to sedentary. I can record how much I burn with my polar heart rate monitor. So I’ll enter those calories burned into MyFitnessPal. I weight train 3 nights a week, and I can’t move when I train.
    What I’m running into that is relatively newer, something I didn’t have before having kidsI get faint and dizzy the mornings after working out. So my guess is I can no longer get away with under eating and working out like I did when I lost my first 100lbs (300->200 in 2014).
    How do I calculate my calories around my workouts that are 300450 calories burned 3 nights a week?

  • I have been slowly losing weight eating my activity calories back but I will stop doing it. I just thought you should eat them back when working out.

  • What if I am trying to both lose fat AND gain muscle. I’m a female and although I don’t want to get huge, I want to look cut and improve my strength.

  • is it OK to eat different amounts of calories each day, example…one needs to eat 2000 cals every day to lose a pound a week or they can eat 1500 a day to lose two pounds a week, would it be OK to eat between 1500 and 2000 cals through out the week to lose weight, or should the cals be around the same every day???

  • lol! we starve ourselves and look at ourselves then make others look at us XD that’s my new description of what I do in my spare time:-D

  • I think what the first question was asking was, if I’m in a caloric deficit of 500 thru diet alone and then I go burn 300cals at the gym that’s a 800 deficit for a day so can I eat back the 300 i burned working out?

  • I really like how Jordan said health and fat loss are not equal. we can use multiple ways to lose fat but it not might be sustainable but ruins our health. I have tried keto diet two years ago for a year and yea i do lose fat for the first six months, however, i didn’t realised it was slowly ruining my physical and MENTAL health. I end up have eating disorder such as binge eating because i restricted myself from eating carbs, then after binge eating i will just blame myself. Then I started to ask myself whether i really wanted to lose fat but sacrifice my health.
    After that, i literally just FORCED myself to have balanced diet and proper meal + regular exercise, I feel a lot better in both my body and mind, i feel stronger than ever. I REALLY HOPE PEOPLE WILL START REALISING THAT LOSE FAT =/= HEALTHY, HEALTHY=/=LOSE FAT!!
    Now, for me, HEALTHY IS SLEEP MORE, EAT WELL, EXERCISE REGULARLY. ENJOY YOUR LIFE AND PEOPLE AROUND YOU. 
    Thanks JORDAN! #Sortinghatsquad

    Need to mention that this post is not targeted anyone who is using ketodiet right now. It might suits and works to you but it aint for me because in my case I was over-restricting/suppressing myself for a long period of time which isn’t healthy for me.

  • This is a great series. Keep it up! By the way. PHYSIQUE UPDATE on my channel. Be sure to check it out and let me know what you guys think! Greetings from South Africa!

  • I have a question. I have to lose fat. I walk fast for 1 an a half hour, cycling for half an hour and then workout for another half an hour a day. I weight 58 and I’am 4’ll. What’s the best time to work out. What I do is walk and cycle in the morning empty stomach then I eat lunch and then after an hour I do the workout for half an hour is this okayy??

  • For myself, the concern over “eating calories back” when lifting weights is that I wonder what will happen with muscle when I tear it down with a weightlifting workout, but don’t consume enough calories to repair it properly. Will muscle eventually repair itself without the proper amount of calories?

  • MyFitnessPal picks the amount of calories you should be eating based on your level of activity and amount of weight you want to lose. So shouldn’t I stay close to that number? So if I burn extra calories shouldn’t I eat them to not be under eating?

  • Ok, since I play Rugby etc if I don’t eat back my calories when I’m cutting weight and burning lets say like 500 calories a day from exercise, surely my body would start pulling on the muscle to feed itself or go into starvation mode and just hold onto all the fat.

  • The first answer was super helpful, thank you. Btw…tell the person to just Step on the damned scale and own up that they gained weight. Owning up to how you look and the changes needed is the first step to loosing weight. If you dont, then you will always feel alright even if you are actually fat. Sounds a bit harsh but its true.

  • Can we get survival advice for the holidays lol!!! I am nervous about the holidays. My first holiday since 80 pound weight loss ����

  • Eating back your burned calories is an interesting topic and your guidance for using feeling too tired or hungry as an indicator you need to change something is what has worked from me. Various applications add them back, but heavily underline you can switch off this functionality on their premium version they are just trying to sell their applications #sortinghatsquad

  • If I want to bulk and compensate the calories, which macronutrients I should compensate with? Is it a problem if I compensate with fats? Healthy fats like avocados and nuts?

  • The ‘net calorie’ feature is so dangerous. It’s so inaccurate! You burn calories just by breathing. If you have muscle you burn calories always! Weight loss is not that mechanical.

  • I’m female and used to be huge and I started losing weight by just bringing my calories down with almost no exercise, and got down to 13.7 stone quite quickly. But since about three months ago it’s not working any more, even if I lower the calorie intake and exercise. I went down as low as 1300 calories for a whole 2 weeks (all healthy stuff, low fat and hardly any sugar) and I didn’t lose any weight. Then I consumed 1300 AND exercised for 30 mins to an hour every day (mostly jogging) but still haven’t lost weight and it’s been another 3 weeks. So I’m going down to 1200 and exercising even more to see if that works. I want to just be 9 or 10 stone by next year, not too thin. But I’m stuck at 13.7 and sometimes it goes even higher! Nothing is working.

  • These guys side by side really shows how much genetics makes a difference. Both Natural lifters yet completely different looking muscle shape/size

  • I wonder if people realize that Matt Ogus has such a great physique because he puts in work, trains smart and bodybuilding is his #1 focus, he has a low stress job where he is pretty much paid to film himself workout and promote stuff.. he literally has the perfect set up. Eric’s #1 focus is getting his PhD along with training people through team 3DMJ and lifting for him is just for fun cause he enjoys it, too many people dismiss hard work, time, and knowledge and are so quick to blame it on steroids, this is why natural bodybuilders are so few, not many people are willing to put the years of work in the trenches and stay committed to being natural, everyone wants instant gratification. Keep it up Matt, great content.

  • I’m female and used to be huge and I started losing weight by just bringing my calories down with almost no exercise, and got down to 13.7 stone quite quickly. But since about three months ago it’s not working any more, even if I lower the calorie intake and exercise. I went down as low as 1300 calories for a whole 2 weeks (all healthy stuff, low fat and hardly any sugar) and I didn’t lose any weight. Then I consumed 1300 AND exercised for 30 mins to an hour every day (mostly jogging) but still haven’t lost weight and it’s been another 3 weeks. So I’m going down to 1200 and exercising even more to see if that works. I want to just be 9 or 10 stone by next year, not too thin. But I’m stuck at 13.7 and sometimes it goes even higher! Nothing is working.

  • Hello! Great content! Quick question on the eating back calories topic. So, my BMR is around 2000 kCal, and based off of that my calorie budget to drop a few pounds is now 1500 kCal. That number leaves me in a caloric deficit. If I burned 200 kCal during a cardio session after my weight training session, would it in theory still be safe to consume the calories I burned from cardio? Cuz I’m still in a deficit, right? Let me know what ya think! Thanks!

  • @Cameron Colombe  If you are using the TDEE method that I spoke about in the video, you should be taking those workouts into consider already when you establish your goals, so no, you would not eat them back because they should already be accounted for in your TDEE.

  • Awesome video Sean! This question isn’t really about this particular topic but I’ve noticed that whenever i play any sports (I’m 24), I get tired very easily. I believe it’s because I rarely do any cardio since I lose weight so easily. How can I incorporate cardio for endurance and stamina and still be able to gain mass at the same time? Thanks in advance!

  • +chadland2012 There really is no way to accurately know how many calories burned during exercise so it’s not worth worrying about. That was kind of the entire point of the video. Keep exercise consistent and it doesn’t matter how many calories you burn doing it.

  • Who’s this idiot in the blue t shirt?
    I’m tired of hearing advice and shit from a skinny ass idiot who has no gains themselves to speak for. Atleast look like your take your own advice.
    Only ever listen to bodybuilding advice from the ones who actually LOOK like they lift!

  • So thankful to have stumbled on this channel! A lot of what you are saying here confirms some of the things I have been realizing (with the help of the snarky peeps of MFP lol). I have been using my Fitbit to “earn” calories and food while trying to eat at a very large deficit. By trying to have a really large deficit and exercise for food, I end up being much less active in my daily life (like how you said in the Plateau video) and go to bed crazy early and neglect household duties until I have a cheat day on Saturday. Keep the videos and wisdom coming! When friends and family start noticing my weight loss and ask what I did, I’ll definitely be sharing these videos!

  • How can you say calories are calories and as long as you’re in a deficit you’ll lose fat? If you are mostly sugar it would store as fat and you would gain more weight despite being in a deficit because of how the body processes it.

  • I am a 400 pound person and my TDEE states that I should be eating 3400 calories a day for maintenance, so I have been eating 2400 calories per day and I am only losing.5 1lb per week why?

  • That’s not really the questions. If you don’t eat those calories from workout… is there a threshold where you eat too little and it will hinder you? is there too much of a deficit?

  • Hi Sean, I am an endurance athlete and I use a heart rate monitor + power meter to accurately track my energy expenditure and calories burned. I currently aim for a 750 calorie daily deficit but any calories burned through exercise, I will eat back about 1/2 of those. I may burn 1,000 1,500 calories a day in exercise alone. Does this seem like an okay plan?

  • Good morning, Jordan. What a nice surprise to wake up to a new video full of great advice. Thanks for putting it out there. AlsoI love the boxing shots. ������

  • You should put the video from the “box” in the description section as well. I mostly view YT Videos on my phone/tablet so clicking on box during the video won’t open anything for me.

    Just a suggestion!

  • I am an endurance athlete and I use a heart rate monitor + power meter to accurately track my energy expenditure and calories burned. I currently aim for a 750 calorie daily deficit but any calories burned through exercise, I will eat back about 1/2 of those. I may burn 1,000 1,500 calories a day in exercise alone. Does this seem like an okay plan?

  • finally someone who answered this question. I was wondering however…I am currently doing p90x3 (I’m on day 80 and hope to do another two full rounds of p90x3 back to back) and according to my nutrition guide I am supposed to eat 2700 calories ( 40% carb, 30% protein and 30% fat ). I’m 184 but when I started I was 196. I definitely do not burn 2700 calories during a workout although as you know p90x is very intensive and often incorporates a high amount of cardio paired with synergistic resistance exercise. I also use a food scale and my fitness pal to track everything that goes into my mouth. my goal to drop 5 percent more body fat (to 7%) and build as much lean muscle possible. do you think 2700 calories per day is too much or too little. Mind you my main primary goal is to cut fat.

  • +chadland2012 There really is no way to accurately know how many calories burned during exercise so it’s not worth worrying about. That was kind of the entire point of the video. Keep exercise consistent and it doesn’t matter how many calories you burn doing it.

  • Everyone is saying that Eric Helmes doesn’t even look like he lifts. Those are probably the same people people who still think that creatine makes them bench 50 pounds more.

  • lol! we starve ourselves and look at ourselves then make others look at us XD that’s my new description of what I do in my spare time:-D

  • The way you explain everything in your videos makes so much sense to me. The way you explain it is simple and clear. Also really like how down to earth you are the cursing and all. Thanks for these videos

  • Thank you so much for breaking it down for us on the white board and in detail explaining each! Loved meeting DARYL in this video ��

  • My biggest question is, If i exercise for a whole hour and burn 300 calories, And come home and eat a 500 calorie meal, Even on 1500 calories a day, Will this make me gain weight?

  • As a teacher… this speaks to me on so many levels. Plus those expo markers do you find they run out all the time!! Love the message of ‘don’t over think it, it really is this simple’. Particularly love the question and response for Question 2 this is my all time issue! Cheers. #sortinghatsquad

  • I’m dangling around goal weight (but not goal composition need to build some muscle to replace the fat) and have lost about 20% of my starting weight by eating calories back. That said, I’d almost never eat all of them. So, say myfitnesspal thinks I burned an extra 300 calories from exercise, I might go over by 150. This was mostly because I have pretty wild mood swings if I’m not eating enough, and I’d rather take the slow path to lose the weight than to do it quickly and have an emotional breakdown.

  • This guys is providing some really honest and valuable information kids, so listen up to what’s he saying. Keep up the great work sir. Really enjoyed your inspirational advice!

  • Hey Matt I’ve already lost 8lb in just a month and a half while maintaining most of my muscle and I’m just 15. Your videos and snaps have been really useful and I haven’t even been on a super strict diet. Just eating healthy and high protein overall. Thanks Matt your an awesome role model.