Simple diet and exercise question
Let's say I need to eat X calories a day to lose some amount of weight each week.
If I burn Y calories exercising on some day, do I then eat X + Y calories that day, or X + Y * (some number less than 1) or what?
Basically, it seems I need to be eating around 1950 calories a day to lose 2 pounds a week assuming I don't exercise. Today, I burned something like 2200-2400 calories exercising (1 hour of pretty intense cardio at the gym and a 45 mile ride). Do I need to eat 4350 calories today to be on pace for my diet if I've been about right the rest of the week, or is that over/under eating?
Think of it like a bank account...
Gearhead82 has it right. He does the calculation for each day. I prefer to do it by the week. That way it's no so subject to daily swings (of exercising or eating!)
I've always used 1.5 as my indicator. So, for me to maintain 200 lbs my net should be 3000 cal/day or 21000 per week. It's been a pretty good indicator, but it seems that over the past 20-yrs it might be going down a bit, meaning that at 3000 cal/day I seem to maintain about 220lbs.
Your body is like a bank. Put in more money than you spend (i.e. eat more than you use) and your bank account (your weight) will increase. Put out more than you take in and you'll lose.
The original post asks about a particular day when he exercised a lot. Don't worry about it on a daily basis. Smooth it out over a week. Heck, a check of your bank account on any given day does not give you any sense of whether you are rich or poor!