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How many calories do you add for exercise?

For those of you who count calories, how many calories, if any, do you add to your diet for the days you work out. I have just starting counting calories and noticed I have a hard time getting under 1600 and I am 5'5 145. My goal is 1200-1300, but still can't seem to get there. A website I found says I should have 1800 to maintain my weight and so if I want to lose 1-2lbs per week, I should reduce that by 500 = 1300 per day. But what about the calories I burn during exercise?

Fri. Aug 11, 10:13am

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Let's say you eat 1600 calories of food in a day, and you do 30 minutes of 3.5 mph walking. There are websites, such as that will tell you how many calories you burned in your walking. In your case, at your current weight of 145 lbs, that would be 125 calories burned. So, your calorie total for the day would be the equivalent of 1600 calories eaten minus 125 calories burned = 1475 total net calories for the day.

Friday, August 11, 2006, 10:25 AM

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From the OP

Thank you -- you have been very helpful!

Friday, August 11, 2006, 10:25 AM

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I eat 1200-1300 cals a day. I do it b/c I've learned over the last year and a half which kinds of calories keep me full and which do not. It's been a lot of trial and error, but I've got it down now.

I don't change my calories due to exercise, for one main reason. If I told myself that I got extra calories b/c of exercise, I'd mentally want it to be a treat of some sort, which is never healthy, and I think I'd be likely to eat more calories than I burned. Though, I don't exercise so hard to really need to eat more to make up for it.

I also figure that my occasional slip-ups can be my extra calories from exercise, even if they don't occur on the same day.

Friday, August 11, 2006, 10:27 AM

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Just as an my trainer told me 3500 cal = 1 lb

Friday, August 11, 2006, 2:15 PM

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That's true. If you eat 3500 calories more than you need in order to maintain, you'll gain a pound. If you eat 3500 calories les, you'll lose a pound. That's why people say to have a 500-cal deficit per day to lose 1lb per week (7 x 500 = 3500).

Friday, August 11, 2006, 3:07 PM

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