STOP EATING BACK YOUR EXERCISE CALORIES | total daily energy expenditure explained

Hey everybody! Today we're talking about why I think you should stop eating back your exercise calories. It's a really common question I get and to put Total Daily Energy Expenditure explained simply: your exercise doesn't matter that much. We need to stop looking at it as a way to bUrN cAlOrIeSsSs and instead, think of movement and exercise as a supplement to how our body functions now as well as in the future. Let me know if you have any questions in the comments below!
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#exercisecalories #tdee #dailyneat

[@Oscarnodwannabe]

Yeah, I don’t workout for the calorie burn, I focus on building muscle. No matter how much I work out, I eat pretty much the same thing each day. I have also began walking more each day to increase my daily expenditure, since my job is part sedentary and part movement.

[@JustinaErcole]

Love all of this!

[@lewheir1]

Thank you, I needed this video. I've been focusing so heavily on cardio, tracking my calories to the number and getting so frustrated because I'm not seeing the results I want. I'm going to start incorporating way more strength training and stop worrying about calories, just focus on eating healthy and see how I do 😀

[@JustinaErcole]

Yessss take that stress out of the equation and it should help a lot! Thanks for watching ❤️

[@tovameguira6381]

I love you Saturday’s posts 🤩. I low key get excited 😆. 1:45 LOOOOOLLL. You da best 🙏🏼

[@mitchellthegirl]

Justina, you need so much more subs! These videos are so accessible and clear ❤️

[@JustinaErcole]

Aw thank you ❤️

[@michellesmirnova4471]

I recently started focusing on walking more (you know the whole 10k steps a day stuff, although I’m not super harsh with it I use it as a general idea). It’s not too difficult for me to do a lot of NEAT due to the fact that I go to a rather large school, so I walk around a lot at school. Doing stuff like getting off one station early tends to be good enough. I also try to do stuff like cleaning and remind myself that that’s good too! Thank you for talking about this though, it helped me realize that exercise really isn’t that important when it comes to this. My goal is to be healthy rather than lose weight, but walking a lot always helps me feel so much better!

[@JustinaErcole]

Love this Michelle! I do the same thing with the subway sometimes :)

[@lunaraynwolf7036]

I'm SO glad I found this channel. Thank you for making these videos for us!

[@JustinaErcole]

You are so welcome!

[@reneeshenk1914]

I don't really have a comment except that your videos are so good and I want more people to see them! I love the idea of eating a normal meal after working out, waiting, and then eating more if you're hungry.

[@JustinaErcole]

Thanks Renee!!

[@WonderLenn]

So educational and fun as usual!! I love the way you explain things, so easy to grasp. Also loves the vlog bits too, these edits and clips + voiceovers are my fav 8)

[@JustinaErcole]

So glad you enjoyed - thanks for watching!

[@ljvegan8955]

I am also a NASM CPT and CNC , and I love your videos. I am always trying to explain TDEE to my clients, especially the ones who are over exercising. Thank you for helping to get this info out there :)

[@JustinaErcole]

You are so welcome!

[@IRunThings]

I agree. Walking is underrated and wonderful to stay in shape. Love yout content. As always!

[@JustinaErcole]

Thank you so much!

[@Aura-fv5wr]

Loved the video as usual ! I love the comment 'its all grey'. People are often so confused to choose cardio or strength training. Why not do both ? Each have its own benefits. I love strength classes,and cardio is dance for me as well !! Thank you foe the video xx

[@JustinaErcole]

You’re so welcome!

[@caitiedidit]

I’m so jealous of your grown up capri-sun looking juice!!! And yeah I tend to lol at how many more calories I burn on my “active rest” walks than a lot of my workouts. But I have mostly gotten over worrying about that cause like you have said, the strength training is an investment beyond just achieving a daily movement goal or burning calories.

[@JustinaErcole]

It was sangria in a pouch and AMAZING

[@apriljameee]

“I prefer dancing and walking. You literally cannot pay me to go for a run. Well, it depends on how much.” HAHAHA SAME! My PE professors ask me to time my 3-km run around the oval to test my endurance, and I remember how I’d internally groan and just jog instead. I didn’t care if my fitness level is low, I am not running. Love this video Justina. I really enjoyed the science of your last video about Energy Expenditure! Since you talked about Functional Core Training, what do you think about Pilates and Yoga as forms of exercise for training the core?

[@JustinaErcole]

Haha glad we’re on the same page with running. And I think Pilates is absolutely fantastic for core strength! Certain styles of yoga can be too, but I’m definitely not a yogi so can’t really point you in the right direction.

[@zfaki1919]

Love love love these type of videos💕

[@JustinaErcole]

So glad you enjoyed!

[@hamsteroncoffee]

I have a fitness tracker just for fun😜. I like looking into it just to establish a baseline (but not taking the numbers literally, of course). Sometimes I feel I did not exercise enough / over-exercised and the numbers confirm it (versus my normal averages). Also, had some fun with some walking sessions of 22.000 - 25.000 steps which were a blast 🥰. Great video, Justina! Really helpful info right there 😍

[@JustinaErcole]

I feel the same way! It gives me a nice overview of how I'm doing with steps, sleep, heartrate, etc. Thanks so much for watching!

[@suparnasindhu]

Thank you! This is very informative! Also, you look absolutely gorgeous! 😍 And loved the mini tour we got! ;)

[@JustinaErcole]

Aw thank you so much!

[@mariasterlace3912]

Love this justina❤️…I try and do a little of everything…thanks for sharing 👌

[@JustinaErcole]

You’re so welcome Maria!

[@carrielight3535]

You are the Best! Thank you again for your info! So true!

[@JustinaErcole]

You are so welcome Carrie!

[@erictrinh13]

Very insightful and informative video! Couldn’t help but see your AMC blurb, funny bumping into fellow “Apes” unexpectedly. Keep up the good work!

[@JustinaErcole]

Haha it's my husband who got into it, but I'm holding out!

[@josephroa4475]

Very solid advice as usual. Weird how often I see this question asked.

[@JustinaErcole]

Super common!

[@judithhershkowitz7093]

Thank you for this! I fell into the cardio rut. Mindless- get on my spin bike and have at it- daily- my performance on the bike improved after cutting back to every other day plus I feel so much better; stronger, more balanced, by adding more structured strength training into my fitness routine.

[@JustinaErcole]

So glad you found something that makes you feel good :)

[@alina_dncs]

Love this video! Thank you 🥰

[@JustinaErcole]

You’re welcome!

[@ApequH]

I was a bit worried when I read the title, but I'm already doing what you recommend. I don't have a tracker and I eat more when I'm more hungry after a workout. I try to make it something healthy, but I don't always succeed. Having said that, I don't really want to lose fat. The amount I have now is fine.

[@nicoler4583]

I am a Registered Dietitian and I love all of your advice. I have found myself using some of your examples with clients!

[@JustinaErcole]

Thank you so much Nicole!

[@rfield4308]

If you have a big burn day eating about 200 calories back is fine.

[@JustinaErcole]

@@rfield4308 I feel like you missed the point.

[@rfield4308]

No I didn’t miss the point if you burn 100 calories you’re not going to eat it back. If you sped 2 hours working out hard you WILL need to eat some of it back . There are things that come into play like is the person diabetic. What conditions do they have where a snack on top of their 1200 calorie allowance is needed. I say 1200 because well most people think eating more than than will make them put weight on.

[@JustinaErcole]

@@rfield4308 You still missed the point. I'm not talking to diabetics. And I've never condoned a 1200 calorie diet. I'm talking about people who do a 30 minute workout, spend the rest of their day seated at a desk, and then think they MUST always eat back the calories burned. I'm trying to explain that science doesn't support that logic for most people AND I'm trying to get people back in touch with their hunger cues rather than listening to an app telling them to eat back what they burned.

[@tovameguira6381]

Really like the part where you tested your watch!! Haha 5:03 you also watch Lucy Fink lol 😂🙌🏽

[@JustinaErcole]

Yes! Lucie used to come to my dance classes!

[@sessyashok5147]

Loved this video! You should review the whoop watch. Would love your thoughts!

[@JustinaErcole]

Thanks for watching! And personally, I enjoy my Fitbit so I probably won’t invest in a Whoop. But my friend Jane Simmons made a video on it if you wanna check it out on her channel!

[@YogirlTTDOINGherbest]

I love how fun your cardio dance class look. Is there a way I could take any of your classes?

[@JustinaErcole]

Thank you! And yep I teach virtually on Monday’s at 5:30pm EST. Use the code KZbin if you want to take your first class free :)

[@YogirlTTDOINGherbest]

Yes!!! Thank you Ima look into it.

[@lisaweick4350]

Great video. Thank you.

[@JustinaErcole]

You’re welcome Lisa!

[@michaelmurillo0098]

Thanks!

[@sherryg1838]

This makes a lot of sense. I did add in calories on MFP, but I don’t have a Fitbit. I used their info and it only added 100-200 calories per day, which is probably why I was still able to lose weight. I’ve since stopped using MFP and I’m doing okay, losing weight slowly. However, I find I lose weight easier when doing mild to moderate exercise. As soon as I try something more intense, I eat more and the best I can do is maintain. It makes me think I shouldn’t do a more intense program when I’m trying to lose weight.

[@JustinaErcole]

I would say there’s a lot of factors here. What does “intense” mean to you? Are you prioritizing proteins and carbs post workout? Are you actively strength training to help raise your BMR? Lots of moving parts!

[@sherryg1838]

@@JustinaErcole Intense is a 45-55 minute strength training with heavier weights. Although, heavy to me is 10-12 pounds. Also, using a step for lunges, and also gliders in parts of the workout, which makes it more difficult. Moderate would be 30 minutes with 5-8 pounds, no step or gliders. But I’m sure what I eat is a factor, I most likely don’t eat enough protein. Thanks for the info!

[@ED-ms7ho]

Very fun walk and dance sesion!

[@JustinaErcole]

Thanks!

[@VanessaFreire]

Amazing video 🎉

[@JustinaErcole]

Glad you liked it!

[@ester-cs2uo]

I love your little gym 🥺

[@JustinaErcole]

Thank you, we do too!

[@chxhaha]

I listened to you and was walking back and forth at my home when watching this video haha

[@JustinaErcole]

Hahah love it!

[@mailtoricha]

Minute 11.03.... gosh! You are hillarious!!!! ;)

[@JustinaErcole]

😂😂😂 I’m something…that’s for sure

[@Bigjah1320]

What if I’m tracking at a deficit? Like my norms is about 2500 2700. But I’m eating 2000 so should I eat it back?

[@karlalopez6503]

I also love to Dance more than running ! My brothers don't understand me since I was really good at running , I know that I was super fast but I didn't like it that much 🙃 I love to dance !!! It makes me feel happy and sexy haha 💅 I also take my dog for walks so it makes me happy to see that I am on the right track ❤

[@JustinaErcole]

Love that you've found things you enjoy!

[@saraackerman8019]

Curious to hear your thoughts on yoga and whether it is beneficial for weight loss goals

[@JustinaErcole]

I think yoga is a great way to build your core strength, stability, and flexibility (all depending on what type of yoga you're practicing.) Remember though weight loss (or fat loss) is just about being in a caloric deficit. Yoga doesn't traditionally burn a lot of calories so it won't necessarily be the best way to use movement to get into a deficit, but if you enjoy it I think it's an excellent tool to add in regardless.

[@saraackerman8019]

@@JustinaErcole Thank you, this is very helpful.

[@enakshiroy2166]

Hello! Can you cite the source for that bit of info you mentioned about fitness trackers being 93% inaccurate? TIA!

[@JustinaErcole]

Here ya go! I’m so bad about remembering to share these, sorry about that 😊 med.stanford.edu/news/all-news/2017/05/fitness-trackers-accurately-measure-heart-rate-but-not-calories-burned.html blog.fitbit.com/should-you-really-take-10000-steps-a-day/ www.precisionnutrition.com/problem-with-calorie-counting-calories-out

[@aowyncarrillo7512]

How do you manage to keep your heart rate so low and steady while strength training? Mine is always up there, I’m guessing maybe you weren’t supersetting the exercises and taking test between sets?… just curious. I use my Fitbit only for steps and heart rate but even when I train with weights it’s up into the “cardio” range. Great video btw 😊

[@JustinaErcole]

Hey! You’re exactly right. I didn’t do any supersets or rush thru rests. That’s what I prefer if I’m working on building strength. If I wanted to work strength endurance, I would take the rest way down and throw in supersets. Hope that helps and thanks for watching!

[@aowyncarrillo7512]

@@JustinaErcole thank you for the clarification, that brings up another question… difference between strength and endurance, I would love a video about that and also about soreness after working out, should we be wanting to be sore after every single workout?

[@easypeasy7584]

Yeah, the same with me. My heartrate during certain exercises is as high as durin cardio, when I fully concentrate on the movement and it is full body. In 1hr I sometimes manage to burn approx 300kcal. However I train with caroline girvan and she does really difficult workouts. If I do 45 minutes sweaty yoga I burn maybe 150kcal. I consider the calories burnt in what I can consume daily. I have counted calories and was in a deficit. But I didnt grow much muscle. Now I try to eat maintainance during workout days and 300kcal less on the days where I don't workout, just to see how it is going. I was sad that I didnt see any muscle growth so I had to up my calories (I always ate high protein). Body recomposition didnt work for me. I became more and more skinny.

[@DewelynC]

Would you say that the belts used to track heart beat during exercise are more accurate? (Sorry I don't know what they are called in English! But in my language they are called "heart beat belts". Hope you understand. 😊) I've tried to evaluate if the calories burned seem feasible and to me they do. Though I usually use them more as rough guideline to what I've burned during the day. I know my BMR and I track my calories and haven't gained weight, so at least it shouldn't falsely add too many burned calories. 🤔

[@JustinaErcole]

Tracking your heart rate is WAY more accurate than calories burned. And it’s super helpful to understand your intensity levels. Hope that helps!

[@TheMorningBuns]

Loved the mini tour of your city!!! lol

[@JustinaErcole]

Glad you enjoyed!

[@thereaderbug398]

I don't eat back my calories 6 days out of the week. I am a distance runner though and when I am training for something long (currently in the middle of marathon training) I will eat more on the days of my longer run. I don't aim to eat them all back but will tend to have more volume throughout the day. I have found that if I don't, I will be absolutely ravenous the following day. I am not exactly sure why that is though. The other days, my runs are shorter and I incorporate strength as well but keep my eating more normal.

[@JustinaErcole]

It sounds like you’re listening to your body! As a distance runner, you’re going to be burning a lot more calories than the normal person’s workout AND depleting your glycogen levels. So you’ll definitely need to replenish with carbs after a run or else you’ll feel like crap the rest of the day lol. Thanks so much for watching!

[@onlineclassuploads]

Hi Justina, sorry if this is the wrong video but I remember you saying once that fitness trackers are wildly inaccurate for calorie count... Do you have a link to a good source for that information, with the percentages you mentioned? I want to share it with a client. Thanks in advance. :)

[@JustinaErcole]

Yep! Sources are listed in the description of my video about 10k steps per day :) kzbin.info/www/bejne/nJXGqJt4fphnqq8

[@onlineclassuploads]

@@JustinaErcole Ah that's the one! Thanks so much :)

[@c0dYs1mPs0nLvr]

So helpful!

[@JustinaErcole]

So glad you found it helpful!

[@danimoor8282]

I’ve been able to maintain my weight eating back my calories from exercise but I also walk a lot, so it balances out. YMMV

[@JustinaErcole]

That’s great that you’ve figured out something that works for you!

[@andramurphy8866]

Do you recommend working out before or after eating, like how do I know I'm not eating back my calories

[@JustinaErcole]

Hey! I haven’t watched this in a long time so I’m not sure if I said it. But A) trackers are wildly inaccurate at estimating how many calories you burn during a workout and B) I don’t look at that info regardless because it creates the mentality that you must earn your food. So to answer your question, eat whenever it feels best to you and don’t worry about “eating back your calories.” 😊

[@runbartbe]

Hi Justina, I am wondering about the following. If I planned a trail run +4 hours, the total calories (around 800 kcal gel/drink) I take in during my run, do I have to subtract these from my daily amount or do I Ignore these calories? What is your recommendation?

[@JustinaErcole]

Hey! It’s hard for me to comment since I’m not sure what your goals are. But if you’re just trying to maintain and that run is putting you in a deficit, then definitely account for those calories.

[@runbartbe]

@@JustinaErcole I still have a few pounds I like to lose, but I know what you're saying. Thanks for your feedback. 😌

[@sessyashok5147]

I heard that wearables totals up your calories it estimates you’ll burn in a day after doing that workout when you set up to track the workout 😬

[@JustinaErcole]

I’m not sure what a wearable is, but I’ll have to look into it!

[@taylorfranklin616]

What drink did you get in your walk?! Looks so yummy

[@JustinaErcole]

Sangria in a pouch!

[@harvestcheddar0]

I always get confused by this - should you do strength training when trying to lose fat? Meaning, can you build strength when in a caloric deficit?

[@JustinaErcole]

Hey! IMO you should always do strength training. But if you’re in a deficit, it will be difficult to build muscle. You will still gain strength though and that’s incredibly important. Hope that helps!

[@harvestcheddar0]

@@JustinaErcole Thanks for the reply! This does help me understand better that I should continue strength training. Wasn’t sure if it was a waste of time or not when trying to lose some weight. Definitely want to get stronger too 💪

[@borbalabicskei3482]

I think it's important to stress how much you actually burn during an average workout, but also in my case and many other people's cases who do cardio, I burn about 700kcals in an hour of intense cardio and there are days I do more than an hour. So sometimes exercise actually makes up a significant amount of your tdee, and if you don't increase your calorie intake, you will be in a deficit and therefore can lose a lot of weight. I just feel like sometimes people make it seem like you can't burn a large amount of calories while training, when it is not true, it is based on your training.

[@JustinaErcole]

You’re right. Sometimes that’s the case. But like I said in the video, that’s not the norm for most people. It’s also very difficult to know if that number is accurate. Regardless, it’s very important to listen to your hunger cues after a workout, like I also said in the video.

[@rebeccamelin]

Okay, maybe I need to finish watching this video before I ask this question, but my mind keeps screaming at me (forgive me): If we're not focusing on calories and fitness trackers are inaccurate, then how do I know if I'm in a caloric deficit??

[@JustinaErcole]

There's lots of ways to measure progress! How your clothes fit, the scale, measurements, hunger levels, etc.

[@100rabhpradhan]

I burn roughly 1200-1400 calories from walking around 14k to 15k steps. I eat around 1900 to 2000 calories and my bmr is 2300. I'm losing weight and I don't feel hungry or exhausted throughout the day because walking is low intensity and for my step count it takes me 2hrs to 2.5hrs in early morning. So if you see I have a very huge caloric deficit, should I eat back and keep only 500 in deficit? I have lost 8-9kgs since December 2022 so far.

[@100rabhpradhan]

Heart rate is around 128 to 139bpm (if you believe my watch it says Zone 3 for 60 percent and 40 percent in Zone 2 for my walks). After which my entire day as you said is pretty much in front of pc at work. I do manage to walk 10 minutes after each meal.

[@JustinaErcole]

Hey! It’s really impossible for me to comment because I don’t know you at all. It would be unethical. Sorry I can’t help!

[@shyamalpatil5639]

So does that mean I have to do everything to have a weightloss routine

[@JustinaErcole]

I’m not sure I understand the question

[@XieYali]

I walk 25-30,000 steps a day sometimes upwards of 50,000... I never know exactly how much that is burned or if I should eat back any of those calories.

[@JustinaErcole]

I'd recommend focusing on your hunger cues rather than what you actually burned :)

[@XieYali]

@@JustinaErcole Thanks! I’m very in tune with my body and do exactly that. The trouble is that I’m very good at fasting too haha. I don’t feel hungry especially eating 150g of protein. Im focusing on building muscle right now and I’m always a little worried my walking might interrupt my gains.

[@1TreukFlyyy]

I want to gain muscle. MFP logs my walking calories (steps, about 12k). Should I eat them back ?

[@JustinaErcole]

I wouldn’t recommend since trackers are super inaccurate. Pay attention to your hunger cues instead!

[@1TreukFlyyy]

@@JustinaErcole I deactivated it. I calculated my average TDEE instead. You're right, my watch is def not accurate and over evaluate my energy expenditure. Thanks again for these advices.

[@WudiPlays]

You literally cannot pay me to go on a run, well... it kinda of just depends on how much. haha

[@JustinaErcole]

Hahaha

[@EmilEngholmSrensen]

Worth mentioning, if you do the same exercise every day, your body can adapt, and burn less calories.

[@JustinaErcole]

Sure, if you have zero progression in your training then you will stop progressing.

[@wurdnurd1]

Watching this as I sit to eat Chipotle.... ... ... ... YOURE NOT MY BOSS.

[@JustinaErcole]

Chipotle sounds SO GOOD right now!

[@wurdnurd1]

@@JustinaErcole It was! Especially as I clamped around with my newly-adopted doggo for 45 min through brush and on trails...

[@emmvee1678]

Problem is waking up hungry at night.

[@JustinaErcole]

You’re probably not eating enough during the day!

[@dirtclodboi]

Saying the body burns calories to use them (or the heat from burning them) for energy is the same as saying an engine uses or burns horsepower to for energy. Calorie is a fundamental way that heat is measured, but the body doesn't use heat for energy. The body responds to the things you put in your mouth and responds to that with hormones. If you look up any diagram of a metabolic process you will not see "calorie" as a labeled term for anything that is converted to something else inside a human cell

[@JustinaErcole]

This is a basic video for people to understand basic concepts. I’m not trying to be a textbook.

[@dirtclodboi]

@@JustinaErcole Thank you for doing what you do!

[@alexanderrodriguez8420]

You’re tripping if I had a hard workout and burned 600 calories I’m eating that back. Especially if it’s 600 calories above my calorie deficit goal. It’s simple math, if I eat a 600 calorie meal, burning 600 calories will burn that off. Eating back your exercise calories is what builds your body!

[@cloudxari3741]

Did it work for you tho?