Should You Eat Back The Calories Burned From Exercise?

(Sometimes a reader will email me a question that needs a full article to answer properly, and sometimes it’s an answer I think many people will benefit from hearing. This is one of those times.)

QUESTION: My goal is to lose weight. I understand all of the diet stuff and I figured out how many calories I need to eat per day to make fat loss happen.

However, I’m also going to be doing some form of exercise 4-5 times per week. Some days will be weight training, other days will be cardio. Some days I’ll do both.

My question is, am I supposed to eat back the calories burned from working out? For example, if my goal calorie intake is 2000 calories and I eat that amount today BUT also burn an extra 500 calories from weights or cardio, should I be eating back those 500 calories?

ANSWER: I get a lot of questions about exercise in relation to fat loss. Tons of them. And if I had to guess, I’d say the 3 most common are:

  1. How much cardio should I do to lose weight?
  2. What type of weight training workout is best for burning fat?
  3. This strange “should I eat back the calories I burned during exercise?” question.

I’ll admit that those first 2 questions make a ton sense and need to be answered. But the 3rd one? The one this article is going to answer? It’s one that has left me scratching my head for years. And there’s a very simple reason why…

You’re Thinking About This The Wrong Way

In fact, you have it all backwards. It’s really not a question of eating back the calories burned through exercise.

It’s a question of how do you want to create your deficit on a given day?

  • Do you want to eat a little more and create your deficit by burning a sufficient amount of calories through some form of exercise (larger output)?
  • Or, would you rather skip the exercise/burn less calories and create your deficit by eating a little less (lower intake)?
  • Or, would you rather do some combination of the two (eat a little less, burn a little more)?

That’s the only question here.

And if you choose some form of exercise like the person asking this question clearly has yet doesn’t seem to realize, thinking of it as “eating back the calories burned” is backwards.

What you’re doing is eating an amount of calories, and then using exercise to burn enough of them to put yourself into the deficit you need to be in for fat loss to occur.

Here’s An Example

Let’s take an example woman named Jane.

Why make the example person a woman? Because I don’t think a guy has ever asked me this question. For whatever reason, it only seems to be women.

So let’s pretend Jane estimated that she has a daily maintenance level of 2500 calories. This is the amount of calories she needs to eat per day to maintain her current weight (again, just an example). Since she’s trying to lose weight, she needs to end up below this maintenance level.

Doing so would put her into a caloric deficit, which forces her body to start burning some alternative fuel source (body fat) for energy instead. This, by the way, is the one and only cause of fat loss.

Jane has decided that she wants to create a deficit of 20% of her maintenance level because 20% seems to be the most commonly recommended deficit size by most people (myself included). Since 20% of 2500 is 500, Jane knows she needs to end up at a net calorie intake of 2000 calories.

To do this, she can eat 2000 calories today and taaadaaa… she did what she needs to do for fat loss to occur. No weights or cardio or workouts of any kind needed whatsoever. Her deficit was successfully created through diet alone. Good job, Jane.

Tomorrow however she will be doing some cardio. What kind? How much? Who cares… but it’s enough to end up burning 500 additional calories. In this case, she’d simply eat 2500 calories that day. Why? Because she will be burning 500 additional calories and creating her deficit with exercise instead. In the end, she’s at the same 2000 calories she needs to be at.

The next day, she’ll be doing some other form of exercise (let’s say weight training). Nothing fancy, just a basic workout that will end up burning about 250 calories. In this case, she’d eat 2250 calories that day. Why? Because when she eats 2250 and then burns 250 additional calories from her workout that day… she’ll end up at that same 2000 calories she’s trying to end up at.

So she’s not “eating back the calories burned” in these last two examples. She’s simply eating an amount of calories that works in tandem with the amount of calories she’s burning to allow her to create the deficit she’s trying to create.

But What If She Did Both?

Now in these last two examples, could Jane have STILL eaten 2000 calories and then STILL burned those additional calories from exercise? Yeah, she could have. In that case, her total net deficit would just end up being more than the 20% below maintenance she intended for it to be.

Is that a problem? With all else being equal, no.

But all else isn’t always equal when it comes to sustainable fat loss. For example, if it’s going from something like the intended 20% deficit up to maybe a 21-25% deficit instead on those days, it’s usually no big deal. The larger the deficit becomes however, the more potentially problematic it might be.

No, Jane won’t go into “starvation mode.” Hell, even if the deficit went significantly higher than that, starvation mode still ain’t happening.

So then the question becomes… why not do that? Rather than eating at her maintenance level (or higher) on the days Jane will be using exercise to create her deficit, why not eat below maintenance — the 2000 calories she needs to be at to create her 20% deficit — and then use exercise to burn additional calories and create an even larger deficit beyond that?

If the dreaded “starvation mode” isn’t going to happen, why not do this? It will make fat loss happen faster for her, won’t it?

Indeed it will. Larger deficit = faster fat loss.

So, why in the holy hell shouldn’t Jane do this? Two reasons.

  1. First, because she set out to create a deficit of 20% below maintenance. Not 22%, not 25%, not 30% or more. She made a plan based on a deficit of 20% being her ideal target, and she should stick to her plan. Why? Because that’s what plans are for… being stuck to.
  2. Second, because there’s a reason that her planned 20% deficit is so commonly recommended in the first place for the average person trying to lose weight. Because it’s not too small, and not too big. It’s typically just right for most people. It takes what’s good about a smaller deficit and what’s good about a larger deficit, and avoids the downsides of each. Basically, a moderate-sized 20% deficit strikes the perfect balance between the achieved rate of fat loss, the amount of time and effort required, short term and long term sustainability, maintaining training performance, maintaining strength, maintaining muscle, and minimizing or preventing the various other issues that make fat loss hard and annoying (no, still not “starvation mode” but rather things like hunger, mood, hormonal issues, adaptive thermogenesis, etc.).

So could Jane create her entire 20% deficit through her diet, and then use exercise to create an even larger deficit on top of it? Yeah, she certainly could.

Should she? That’s honestly something that will depend on the size of the deficit that would be created this way (just a bit bigger, or a lot bigger?), how often it would be happening (some days, or most days?), and how each individual person would be affected by it both physiologically and psychologically.

For many, I’d say they probably shouldn’tNo, it’s STILL not because of “starvation mode” or any other such nonsense.

It’s because doing so would put you into a deficit larger than the 20% (or whatever) that you deemed appropriate and ideal for yourself. And logic dictates that if you stray from something that is ideal, things are likely to become less ideal.

With fat loss, this means things will become harder, more annoying and more potentially problematic (see #2 above). Which is exactly why this 20% deficit IS the recommendation for what’s “ideal” in the first place (and not 30%, 35% or whatever else), and why many people would probably be best served to avoid exceeding it. 

Summing It Up

So, should you eat back the calories burned through exercise? The answer isn’t yes or no. The answer is stop thinking about it this way.

What you’re doing is using your calorie intake (your diet) and calorie output (your workout) together in whatever the hell way you prefer to ensure that you end up in the total net deficit you need to be in for fat loss to occur.

Simple as that.

Need a workout routine that's already proven to work? Get one: The Best Workout Routines

Subscribe To A Workout Routine

Subscribe today to get FREE tips, answers and updates
to help you build muscle, lose fat and improve your body!

62 Comments

  1. Brian says

    Jay,
    This answered a confusing question that I’ve had for a while and I guess it just comes down to definitions. You’re not really ‘eating back’ the calories as opposed to ‘maintaining the deficit’ in the right range.

    I do have a question though….

    Let’s say that someone does it the right way, as described above, but every couple of days, has a ‘large deficit day’ (say 35%). Would this help to prevent the negative consequences of going way out of range habitually but still give a little more boost to the loss? I understand it’s not staying on a consistent goal, per se, but physiologically speaking, could it help to give a little kickstart every so often?

    • says

      That’s the kind of thing that will vary quite a bit from one person to the next.

      I mean, for one person that one day of a significantly larger deficit will just help push fat loss progress along a little bit faster, and seeing it/knowing it will be satisfying and motivating. It would only be a positive thing.

      For someone else, that one day of trying to put themselves into a significantly larger deficit will lead to short term issues with hunger that can set off a domino effect of problems which can very easily sabotage their long term progress.

      For a third person, going into that significantly larger deficit and seeing fat loss happen a little bit faster as a result will turn into “hmmm, what if I do this more often?” which can turn into “hmmm, what if I make the deficit even bigger?” which can turn into “hmmm, what if I make the deficit even bigger than that?” which can turn into an eating disorder, if it hasn’t already.

      So again, it depends on the person.

  2. Shane Burke says

    Your the greatest Jay, I know you probably here that alot, but its true man…. you always hit the nail on the head with your articles. For years my friends and I struggled to find out why we weren’t gaining enough muscle, and how when we ate a ton of food ” as listed in bodybuilder routines” we’d end up looking more fat than in shape. The calorie deficit is the only proper way to lose fat. I have tried starving myself and running alot just to end up drained and trashing the workout. Proper calorie intake with a good workout = goals complete !! Thanks for the article Jay.

  3. Jalwaaa says

    This somewhat solves my confusion on calorie cycling, after reading your calorie cycling article i always wondered that when you eat more calories on your training days and less on your rest days, making the net calorie intake for the week on your goal. Great till then, but you also slightly contradict yourself because in earlier article you mentioned that one should avoid going beyond your daily calorie goal for optimal muscle growth. For eg.

    My calorie maintenance level is 2000 and to gain muscle i should have to take 2250 cals based on your recommended calculations. Great, but if i do calorie cycling then from what I understand i should take 2500 cals on training days & 2000 cals on rest days. Now thats going above and below the level you recommend for optimal growth.

    So i was hoping you throw some more light on it. Thanks

    • says

      Two things.

      First, while I have vaguely mentioned calorie cycling from time to time, I’ve never written an article about it (or really provided any specific details about it) so I’m not sure what you’re referring to.

      Second, calorie cycling is a completely different and unrelated topic to what is being discussed in this article.

      • Jalwaaa says

        Oops , i meant in one of the articles or comments, cant recollect.

        As i was reading this article i just remembered that so put in a quick comment. Will be careful next time.

        Anyways love your articles, words simply cannot express how you have changed my life.

        Thanks for everything.

  4. Iwan van de Weer says

    How about when I have a daily maintenance level of 3000 calories a day and I work out 4-5 days a week to gain muscle? How much should I be eating to gain weight in muscle BUT lower my fat percentage?? Or is that more a question about WHAT should I eat instead of how much?

  5. a.j.killer says

    Yet another amazing(ly disturbing) article, Jay! For the more meticulous of us, I was wondering how should a person approach counting exercise calories in relation to defaul amount of calories burned. So, if a person burns 400 calories exercising in an hour, should he deduct the amount that would have been burned in the same amount of time of not exercising?

    • says

      I would answer a question like this by reminding you that the biggest key to fat loss is consistently eating a certain amount/consistently burning a certain amount, and closely monitoring what happens.

      Are you losing fat at the rate that you should be? If so, keep input and output exactly where you have them.

      If not, adjust input and/or output in whatever way you prefer until you are.

      Above all else, this is what matters most. And really this one statement is the answer to like 90% of all fat loss questions.

  6. Danny says

    Thanks, but how about “eating back calories” from doing cardio while bulking up? What do you recommend?

    • says

      Very good question. In this case the key is still ensuring that same total net surplus is intact, however thinking of it as “eating back the calories burned” actually makes sense from this perspective.

  7. NillaC21 says

    Point, blank AND the period, an awesome article! You clearly stated exactly what I needed to come to terms with for myself in my personal fitness journey. Not just in regards to the deficit itself, but also the school of thought surrounding it. I’ve tried many different approaches to diet and exercise and the ones that worked, regardless of the ‘terms’ involved, all had the same common denominator…a caloric deficit. I am a female who uses MyFitness Pal and one of the things that it does is build any calories that I burn back into my ‘calories remaining’ total for the day. Anyone who uses that or a similar approach to tracking calories is given the idea that if you burn it, you should ‘eat it back’. I personally don’t like that and I tend to disregard a calorie count that I have ‘earned’ from exercise. Mainly because my mindset is that I am going for a deficit that is at LEAST a certain amount daily and any addition to that is welcome and will only positively affect my end goal. I also don’t want to put myself in a position where I use exercise as an EXCUSE to eat more. I’d like to see fat loss sooner rather than later =) …again, GREAT article Jay!

    • says

      Glad you liked it!

      And you bring up some good points there, especially the one about people burning some calories through additional exercise and using it as an excuse to eat more. Because it many cases, people greatly overestimate calories burned (AND underestimate calories consumed). So with a mindset of “eating back” those calories, you end up with a common scenario where a person burns 300 calories and but “eats back” 1000.

  8. Shan says

    Hi, and thanks for this article. 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.

    My question is, isn’t your TDEE obtained by calculating calories burned on a daily basis, including how much exercise you do? So exercise cals shouldn’t be deducted, they are already included in your TDEE, you just need to eat at 20% less than this number.
    Would love your feed back on this- cheers!

    • says

      Another good point. Technically speaking most people calculated their TDEE with their exercise activity taken into account. So in that regard, you’re right.

      Then again, some don’t include exercise in that calculation. “Activity level” for them is just typical daily activity, basically everything except exercise thus making exercise extra calories burned in addition to their TDEE.

      And if exercise activity was factored in to that initial TDEE calculation, this would assume that their exercise activity remained exactly the same from that point on AND that the TDEE calculation is actually accurate.

      Which is why in the end, this is all mostly insignificant distracting nonsense. All anyone truly needs to do is monitor progress. Is weight consistently being lost at an ideal rate? If so, great. If not, decrease calorie intake, increase calorie output, or do a little bit of both.

      • Jennifer says

        Hi there! Love your articles so much! I was just wondering about the calculator on the site and started looking through comments to find one that addressed this topic. I understand that monitoring your weight is key to really figuring out daily caloric intake for fat loss, but I’m just worried that calculations for a ‘lightly active’ person could be too high for me. My question, how does one know how to accurately choose the activity level that pertains to their lifestyle. The difference between ‘sedentary’ and ‘lightly active’ is something like 350 calories. Maybe lightly active is more accurate for me, seeing as a don’t sit on my ass aaallll day, just part of it. When I follow calorie calculations for a sedentary lifestyle (1200 cals for me,) I feel pretty sick by the end of the day… starving. I may just stick with the higher calorie count for lightly active peoples, and hope that I don’t gain weight over the next few weeks. I wish there was a more accurate and faster way to really figure it out. Well, I think I know what you are going to say, which is to try it and see. I agree. I guess I’m sort of reaching out for encouragement in this endeavor. Also, can you comment on the activity levels? What do they pertain to, etc.? Sorry about the long ass post, and thank you for soooo much! You really know your stuff and it’s awesome!

        • says

          The activity level you pick honestly doesn’t matter all that much. Just take your best guess or go with a number somewhere in between.

          Remember, this calculator exists to give you an estimated starting point. The key step is to then consistently consume this amount of calories and monitor what happens as a result. Is your body doing what you want it to do at the rate it should be? If so, awesome. The estimate was accurate. But if not… adjust up or down until it is. That’s what truly matters here.

  9. says

    Jay, I’ve literally been wanting to send you a private message asking you about this – it’s like you know what we need to hear. I’m so glad I stumbled onto your website and you :) I searched “Busting through a plateau” and found you; thank you for providing this service!

    Just another layer to this question – when I completed my Mifflin St. Joeur information on your website and stated that I work out moderately (Cardio & Strength no less than 5 days/wk), my activity level changed things up. For me, my maintenance level is 2350 with the moderate activity level, so my deficit number is 1880…is it wiser to leave my activity level out of the equation and just go from my maintenance level at sedentary? I have lost 80lbs over the last two years and I have 50lbs to go, so there is still a significant amount of fat loss needed. BTW, I tried to be a dumbass & go down to 1,600 “to speed things up” after finding you 3 weeks ago, and all I got was HANGry, so it’s best for all that I get to eat ;) Thanks for this information!

    • says

      Like I’ve told a couple of people already in the comments of this post… this is the ultimate answer to every single question remotely similar to yours:

      Be consistent with your diet and activity, and consistently monitor your progress (body weight, measurements, mirror, pictures, etc.).

      Then ask yourself, are things moving in the direction you want them to move at an acceptable yet realistic rate (and with the least amount of torture involved)?

      If your answer is yes, cool. Keep doing what you’re doing.

      If your answer is no, then either start eating a little less, burning a little more, or some combination of the two.

      Calculators and maintenance levels and estimations for calories burned and exact deficit amounts are all well and good, but above all else THIS is the key step and for many people the only thing they truly need to give a crap about when it comes to losing fat.

  10. Kevin Bracewell says

    Hi Jay, thanks for the article great info yet again.Just a comment though all this technical working out on how much to eat to replace calories burnt during what ever exercise you are doing,Isn’t it just calorie in calorie out + or – depending on musical gain or fat loss and watching your weight depending on what you are wanting to achieve.
    Thanks,
    Regards,
    Kevin.

  11. Jeremy says

    I suppose lifting weights is crucial in a caloric deficit so one does not lose muscle and all calories come from fat right? Because the goal isn’t weight loss but it is fat loss. Can intense exercise increase the rate you burn the calories though? Does intense cardio like HIIT offer anything towards weight loss other than calorie burn?

    Also, damn you Jay! Thanks to you I now have sore back muscles 2 days after my back workouts form lifting even less weight. Before, I lifted more weight, and felt nothing after. Now all of a sudden I have to actually deal with soreness and get results because I now focus on better form? Come on man!

    • says

      Correct, weight training in a deficit is key to preserving muscle.

      HIIT, steady state, high intensity, moderate intensity, low intensity… it all burns calories which means they all potentially aid fat loss. The higher the intensity is, like HIIT, the more EPOC there will be (aka “after burn”)… though it’s much less significant than people like to make it out to be, usually to sell products built around HIIT being amazing compared to steady state cardio.

      Ha, and congrats on the back soreness!

      • Jeremy says

        But what keeps me awake at night pondering is although the calories burned are the same, where are those calories coming from and how can we target fat tissue only?

        We can burn calories from carbs of the previous meal, stored glycogen, muscle or fat and maybe from somewhere else. We could jog, sprint, MMA, yoga, power lift, body build, jump rope or breakdance all at various heart rate intensity. We can even do no exercise and simply just do a 20% calorie reduction. There must be a way to determine which method will use the fat for fuel most efficiently so those 500 calories. are going to be burning fat mainly.

        • says

          As far as your body knows, a deficit is a deficit. All it sees is a need to burn some other fuel source (fat, muscle or both) for energy… it doesn’t really care what specifically caused this need to exist. It just knows it’s there and responds accordingly.

          The key however is to do everything possible to – at that point – convince your body that muscle NEEDS to stay and fat is all it should burn. How do you do this? This one is the best place to start.

          • Jeremy says

            Thanks for the link. Really reminds me how important weight lifting is in a caloric deficit to lose fat.

            But what I was wondering is although a deficit is a deficit, can we target what the body uses for fuel in that deficit? For example, 500 calorie deficit with just diet, vs 500 calorie deficit with only exercise, the body takes 500 calories from somewhere in the body to burn for fuel since it isn’t coming from food or drink. Will the body use the exact same source for that fuel, depending on what method you use to create that deficit? Is there any science demonstrating this?

            So what you are saying is wearing my Ab Ripper 2000 belt while doing lots of bicep curls in the squat rack eating 9 times a day to stoke my metabolic fire, while listening to Law of Attraction affirmations in my Beats By Dre headphones at my gym isn’t the key to weight loss?

            • says

              Nope, nothing I’ve ever seen showing that – with all else being equal (weight training and sufficient protein especially) – the method of creating the deficit (diet vs cardio) matters in that regard. Same shit, different ways of making it happen. Pick the one you hate the least.

              • Jeremy says

                I find that I can’t eat low calorie enough to create the deficit I need so I have to exercise to make the 300 + calorie deficit.

                Obviously I was joking in the last bit about the Ab Ripper 2000 Belt. I don’t want you to think I am insane.

                Still wonder if science will ever figure out how we can specifically target fat to be burned rather than muscle or glycogen to maximize fat loss in that calorie deficit. Such as burning 300 calories in a steady state cardio as opposed to jumping rope, sprinting, swimming, burpees, etc. A way to make those calories burned from fuel specifically come from fat. That was the whole “target heart rate zone” for fat loss craze was trying to come up with. Of course, weight lifting can minimize muscle loss.

  12. Mohamad Atef says

    Love the article Jay.
    I’m not an expert, but I occasionally am asked for advice by friends and family.
    I prefer to answer no do not eat back what you burned because people love to overestimate the calories burned by exercise and end up eating hell of a lot more than they burned.

  13. Jose says

    Hi Jay!

    Awesome article, really good and funny!
    This made me think of a question, maybe a question you have already heard.

    Assume i am doing the muscle building routine, 3x week.
    If i want to be as accurate as possible, how do i know the calories burned in my workouts?

    Im in a calorie deficit and would like to stick to that ideal 20%, no more.
    Does it really make a difference if I dont count those calories in the diet plan? Just wondering…

    • says

      Like I’ve told a few people who have asked similar questions, it really doesn’t matter. What matters is your progress. Is fat being lost at the ideal/realistic rate it should be? If so, cool. Keep doing what you’re doing. If it’s not, adjust (eat less, burn more, or do a little of both) until it is.

  14. Anthony says

    What’s the difference between RMR and BMR ? Many sites say it’s dangerous to have a deficit below the RMR lol Also are you still constantly updating your research and looking for newest research on things or do you not have the time to research and update info like you did years ago? Thanks man

    • says

      BMR is a more strict version of RMR, and I only sometimes barely remember which is which.

      And yes, I am constantly and obsessively looking at new research. Always have been, always will be.

  15. Ben says

    Hi Jay :),

    I know this has nothing to do with the article but I was hoping to get some advice. Over the summer I want to train with my friend because he wants to lose weight and maybe pack on some muscle. I was just wondering if it is better for him to lose the body fat first and then build muscle because there is less chance of him losing muscle that way? He has never weightlifted before so he can easily gain some noob gains. I just fear if he builds muscle first there is a higher chance of him losing it if he loses weight too fast. Or am I wrong? Would it be better to build muscle and lose weight since he is only starting and he’ll gain muscle either way? Thanks in advance :)

  16. Isa says

    I know this is the wrong place to ask this, but i need a clear defenition of what light activity means. Im confused as to weather i am sedetary or not. I work seven hours a day at a coffe shop preparing food on my feet. Please help!

    • says

      It honestly doesn’t matter at all. Take your best guess.

      The key step is eating a certain amount of calories consistently, monitoring progress over the next 2-3 weeks, and if needed, adjusting accordingly.

  17. Matt Ferrell says

    Hi Jay, I’m not sure if this is the best post for this question but the way I see it is, if the worry is mainly mental health and a little muscle depletion if you drop the calorie deficit to way under 20%, someone with a strong will and mental health may be able to cope with the byproducts of continued stupid calorie deficit.
    Or am I sailing too close to the wind.

    • says

      A deficit larger than 20% could certainly be used (and in the case of people who are obese it might be doctor-recommended).

      But the bigger it gets beyond that point, the more problematic it will be not the non-obese.

  18. lea klep says

    Hi,
    firstly, I would like to give a big thank you, because I find that this site is the answer to almost every question that pops in my head. Your articles are really on-point, everything is thoroughly explained and fun to read!

    After reading this post a few times I have come up with something that has been bothering me. I’m on a 1500calorie diet and my macros are 130g protein/130gcarbs/50g fats (35%35%30%ratio). Let’s say, on a given day, I play a really active day – weight lifting, hiking, bicycling (which is quite often), and I know I will NEED to eat more I if don’t want to put myself in too big of a deficit for that day, and I really really really don’t like to be hungry. What happens with my macros? Do I just predict the calories I will burn and make a same macro ratio meal plan for that day or what? (I make a meal plan for one day in advance, depending on what foods I have at home and try to hit my macros the best I can). That means I will be eating more protein/fat/carbs that I’m supposed to eat on my diet on a daily basis.(Also, is there such thing like too much fat/carbs/protein as long as you are in a deficit?) Or do I just leave the daily plan as it is and then eat anything (messing up my macros) in addition to it untill not hungry? The problem is that I still want to maintain a deificit, but like someone said earlier, it’s really hard to estimate calories burned.
    I hope I made myself clear. Thank you in advance!

    • says

      As long as your protein is at sufficient levels (which it should already be), and fat is at sufficient levels (which it should already be), then if you’re in a situation where you burn more and want to therefore eat more to keep the deficit at a certain size, then you could really get those extra calories from whatever combination of protein/fat/carbs you want.

      In most cases though, the average person would probably just get them all from carbs since protein/fat are already sufficient and carbs are yummy.

  19. Matt says

    Why do some people say the low carb diet is best for weight loss? I’ve seen a lot of videos on how to lose fat and a lot of people say cut out your carbs like bread,rice,etc. does this really make a difference even though you’re in a calorie deficit?

  20. Begga says

    Thanks for posting this, I’ve been wondering about this for a while. One question, does it matter what time of day Jane works out? If she works out every other day, early in the morning before she eats all of her daily calories would she still “eat back” her calories on the days she works out? Thanks.

  21. Andrew says

    TL:DR

    Q) “should I eat back the calories I burned during exercise?”

    A) “In this case, she’d simply eat 2500 calories that day”

    or

    A) Yes

Leave A Comment

Your email address will not be published. Required fields are marked *