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– Should I eat back my calories for exercise?
Do you have to eat the calories burned out of exercise? This is a question that I get quite often and frankly, this is a little confusing thing that seems to stem from a basic misunderstanding about how fat loss works.
The basic principle of fat loss is to create a constant "calorie deficit" by burning more calories than consuming on a permanent basis. This is achieved by taking fewer calories through your diet, as well as by burning more calories through exercise.
The combination of both ensures that your total calorie consumption exceeds your total calorie consumption and as a result the body will turn to excess fat to correct the deficit.
So the question of "burning calories burned" should not even come into play. Burning calories through exercise is one of the ways in which you create your calorie deficit so you deliberately "eat" those calories will not make any sense.
Just find the right combination for yourself between reducing calorie intake and increasing the frequency of exercise until you land somewhere in this standard fat loss range of 1-2 pounds per week.
Some people prefer to eat a little less and make fewer cardio while others prefer to eat more and do more cardio; one is acceptable and you just have to find the right balance for yourself because both will create the same result in the bottom line.
After all, however, all fat loss is limited to managing the energy input / output so as to maintain a calorie deficit in the overall picture. Asking the question "I need to eat calories burned" actually does not make any sense.
If your primary goal is to gain muscle, then the same logic applies, except that your goal will be to maintain a net calorie excess (calories should go beyond calories) and aim for about half a pound a week rather than 1-2 pounds lost per week. ,