Quote:
Originally Posted by BigRedChief
so l should eat the 2590 or the 2590 plus the exercise calories?
|
Eat at the 2590 calories and use the exercise calories burned as a bonus deficit. Ignore the bro advice on the other forum. Studies show no real harm unless you go very low calorie (800 - 1000 calories daily for a long time). And that's mostly because it's hard to get all of your required nutrients when you go that low.
Also, most fitness trackers wildly overestimate calories burned during exercise so eating back the exercise calories could slow or stop the weight loss.
if you are worried about metabolic slowdown, do a one day a week refeed (125% of TDEE, not a binge day) or do a diet break for a week or two every eight weeks of dieting. A diet break is just eating at TDEE for a short time, not a week of free for all.