Should You Eat Back Exercise Calories?

The Short Answer

For most people trying to lose weight: No, don't eat back all your exercise calories. If you must, eat back only 25-50% of them.

Here's why this is controversial, and what you should actually do based on your goals.

Understanding "Net Calories"

Some calorie tracking apps use "net calories":

The idea is that if your goal is 1,500 net calories, you can eat 1,900 if you burned 400 exercising. Sounds logical, but it often backfires.

Why Exercise Calorie Estimates Are Wrong

1. Fitness Trackers Overestimate

Studies show wearables overestimate calorie burn by 27-93%. The Apple Watch and Fitbit are among the "better" ones, but even they can be off by 30%+.

2. Cardio Machines Are Worse

Treadmills, ellipticals, and bikes typically overestimate by 15-30%. They don't account for your actual fitness level, form, or whether you're holding the handrails.

3. NEAT Compensation

After a hard workout, you unconsciously move less throughout the day. You sit more, fidget less, take elevators instead of stairs. This "NEAT compensation" can erase 25-50% of your workout calories.

4. Double-Counting

If you calculated your TDEE as "moderately active," your exercise is already partially accounted for. Adding exercise calories on top means double-counting.

When TO Eat Back Exercise Calories

There are situations where eating back some exercise calories makes sense:

• Very high exercise volume — Training 2+ hours daily, marathon training, athletes
• Already in a large deficit — If you're already eating at your calorie floor (1,200-1,500)
• Experiencing low energy/performance — Signs you need more fuel
• At maintenance or building muscle — Not trying to lose weight
• Losing weight too fast — More than 2 lbs/week consistently

When NOT TO Eat Back Exercise Calories

• Moderate exercise — 30-60 min workouts, 3-5 days/week
• Not losing weight — If progress has stalled
• Using TDEE with activity level — Exercise already factored in
• History of overestimating burns — If you've been eating them back without success

The 50% Rule

If you choose to eat back exercise calories, use this conservative approach:

This accounts for overestimation while still giving you extra fuel if you need it.

A Better Approach: Fixed TDEE

Instead of adding/subtracting exercise daily, use a fixed calorie target that already accounts for your average weekly activity:

1. Calculate your TDEE with your typical activity level
2. Subtract 500 for your weight loss target
3. Eat that amount every day, regardless of exercise
4. Adjust after 3-4 weeks based on actual results

This removes the guesswork and daily fluctuation. Use our TDEE calculator to get started.

Signs You Need to Eat More

If you're not eating back any exercise calories, watch for these warning signs:

• Constant fatigue and low energy
• Workout performance declining
• Losing more than 2 lbs/week
• Extreme hunger that doesn't go away
• Poor sleep quality
• Irritability and mood issues
• Hair loss or brittle nails
• Menstrual irregularities (women)

Real Examples