Cal intake vs exercise: quick question.

[rugbie]

Hey brahs,
I've never really been quite sure on this, so I wanted to clear it up.

say 2100 cal is my maintenance. Is that inclusive of the exercise I do? or not.

for example: If I run and burn 400 cal, do I have to eat an extra 400 cal to make up to my maintenance?

When I lift I burn around 400 cal, however I have not been accounting for that in my daily log. I am currently eating 2300 on a bulk, however does this mean I have actually been in a calorie deficit because I am burning the 400 each workout?

Can someone clear this one up for me? Cheers.

[tden99]

Its actually just a guess but yes it should be calculated into your activity factor. Again these are estimates so if you aren't gaining, eat more, if you are gaining too fast eat less. Have to play around, but that seems mighty low for a bulk, don't know your TDEE though.

[eliseash]

How did you get to 2100 maintenance? That seems pretty low given that mine comes out at 1850 or so if I say sedentary activity factor, am female, and not particularly tall.

[rugbie]

How did you get to 2100 maintenance? That seems pretty low given that mine comes out at 1850 or so if I say sedentary activity factor, am female, and not particularly tall.

Yeah, I'm only 5.7 and I sit infront of a computer all day for work. The only exercise I get is my 1 hour of weights training + 20 mins cardio daily, that is why it is so low.
Although in saying that, I last calculated about 4 months ago so its probably time to recalibrate.

[AlwaysTryin]

Yeah, I'm only 5.7 and I sit infront of a computer all day for work. The only exercise I get is my 1 hour of weights training + 20 mins cardio daily, that is why it is so low.
Although in saying that, I last calculated about 4 months ago so its probably time to recalibrate.

Sounds like you used 1.2 AF which is basically average Joe who sits on the couch and does no exercise

[rugbie]

Sounds like you used 1.2 AF which is basically average Joe who sits on the couch and does no exercise

Yeah, like I mentioned before, I think its time to re-calculate, which I will do as soon as someone can answer my question.

[Fawsune]

Yeah, like I mentioned before, I think its time to re-calculate, which I will do as soon as someone can answer my question.

Read the sticky on calories and macros. It will explain it there.

If you do 1 hr weights and 20 mins cardio (and if that's you in your picture), then you definitely have a higher calorie need than that.
Your daily caloric needs should take into account your regular activity level. I don't know how you calculated your 2100cals so I don't know if yours did.
It's just to get a ballpark figure so that you can use to start with and then determine how much you should be eating as an individual to reach your own goals.
IF you calculate it correctly then you should already have accounted for the 400cals you burn in the gym and NOT have to eat more to compensate (since you already will be eating more).

[AlwaysTryin]

Yeah, like I mentioned before, I think its time to re-calculate, which I will do as soon as someone can answer my question.

it already was