Ask the Dietitian: Should I Eat Back My Exercise Calories?

If you exercise, you’ve probably wondered how many exercise calories your sweat sessions burn. Some treadmills or other cardio machines even display the number of calories you’ve supposedly burned as you’ve worked out. 

But should you eat back exercise calories? It seems logical to add them to your daily calorie goal and enjoy an extra snack.

But the truth is, there’s no simple yes or no answer to this burning question. Whether you should eat those exercise calories depends on several factors, including your specific goals, exercise routine, and how your body feels. 

“First and foremost it’s always best to listen to your body’s cues,” says MyFitnessPal dietitian Brookell White. 

“Are you hungry and do you need to fuel your body? Then it’s best to listen and consume those calories regardless of your calorie goal,” she says.

Hunger pangs aside, let’s explore the many factors that can guide your decision about whether to eat back exercise calories and how to make the best choice for your personal health and fitness goals.

It’s Not an Exact Science

Most fitness trackers and apps offer an estimate of how many calories you burn during a workout, but remember: these are just estimates (1).

“Energy expenditure trackers are not always perfectly accurate,” says White. “So eating those calories back could mean you will be eating more calories than you expend, making it hard to lose or maintain weight. It’s very common for people to overestimate the amount of calories burned and to also underestimate the amount of calories they consume,” says White. 

A study from Cornell University found that almost everyone misjudges their calorie intake. People at a normal weight tend to underestimate by around 20% (2). Some other sources suggest the discrepancy could be as high as 50%! (2).

“Plus, calories burned in exercise do not equate to the same increase in total calories burned for the day,” explains Nelson. “In other words, if you burn 100 calories through exercise, you only actually increase your daily calorie burn by about 70 calories (5).”

This can make it difficult to maintain a caloric deficit, which is necessary for weight loss, or to avoid eating more than your body needs for maintenance.

About the Experts

Brookell White, MS, RD, is a Registered Dietitian and Food Data Curator at MyFitnessPal. She earned her bachelors and masters at San Diego State University and completed her dietetic internship at Sodexo. Her areas of focus include metabolism, gut health, obesity and weight management.

Stephanie Nelson, MS, RD is a Registered Dietitian and is MyFitnessPal’s in-house nutrition expert and nutrition scientist. Passionate for promoting healthy lifestyles, Stephanie graduated from San Diego State University with a focus on research and disease prevention.

Factors to Consider to Set Your Caloric Goals

Several factors can help you determine whether you should be eating back those exercise calories:

Weight goals

If you want to gain muscle and aren’t focused on weight loss, it may make sense to eat your exercise calories back. You might need those extra calories for muscle repair and growth (3).

If weight loss is your goal, Nelson recommends that you account for your exercise calories burned when you set your activity level in MyFitnessPal. It can help ensure you’re eating enough overall. “This will increase your daily calorie goal slightly, but not as much as a typical exercise tracker might. 

Exercise intensity

If you’re a marathoner or triathlete it’s different than if your typical workout is a 20-minute walk.

“People who participate in an hour or more of moderate to high-intensity exercise a few times per week will likely need those extra calories to support muscle repair and growth and to fuel workouts,” explains White (3).

However, if you’re exercising less frequently or with less intensity, you might not need the extra fuel.

Hunger level

One of the best ways to decide whether to eat back exercise calories is to listen to your body. According to White, it can be pretty simple.

“Ask yourself, ‘Am I hungry?’ If the answer is yes, then it’s probably best to listen and consume those calories by eating nourishing foods,” she says. A low-calorie and high protein food like Greek yogurt can be a great choice. 

4 Tips On How to Decide Whether to Eat Exercise Calories

If you’re still unsure whether to eat back your exercise calories, these tips from White can help guide your decision:

1. Start with a hydration check

Clinical studies have shown that 37% of people mistake thirst for hunger (4). Before reaching for food, check in with your hydration levels. Have a glass of water first and see if your hunger subsides.

2. Don’t get stuck on the numbers

Remember that fitness trackers provide calorie estimates. Don’t feel pressured to eat back all the calories burned during exercise if you’re not hungry or your progress suggests it’s not necessary. At the same time, don’t go hungry in order to hit a calorie goal.

3. Focus on high-quality protein and carbs

If you do decide to eat back some exercise calories, prioritize nutritious foods that will help with recovery, like lean proteins and whole grains. This helps ensure you’re getting quality calories that support your fitness goals.

5. Spread out meals and snacks

If you’ve accumulated 500 exercise calories, you don’t need to eat them in one swoop. Instead, consider spreading them out over a few meals or snacks throughout the day. This can help prevent overeating and maintain steady energy levels.

Why Does MyFitnessPal Add Back Exercise Calories?

MyFitnessPal adds exercise calories to your daily calorie goal to help you balance your energy intake with your energy expenditure. 

As Brookell White notes, “Your calorie goal is calculated based on your weight goals, depending on whether you want to lose, maintain, or gain weight. Technically, eating your calories back would be fine.” 

But that choice should always be based on your individual situation and goals, says White.

The Bottom Line

Ultimately, whether you should eat back your exercise calories depends on your situation. 

If you’re trying to lose weight, be cautious about eating them. If you’re focused on building muscle or maintaining your weight, eat those additional calories if you’re hungry. 

Either way, it’s essential to listen to your body, monitor your progress, and make adjustments as needed.

Originally published December 15, 2016; Updated February 17, 2025

The post Ask the Dietitian: Should I Eat Back My Exercise Calories? appeared first on MyFitnessPal Blog.

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