Weight Watchers not only has members aim to stay within calorie limits - WW also emphasizes exercise. Your question wasn't about WW but I'm using the WW lifestyle recommendation to illustrate a point: exercise is excellent for weight loss and toning, and health in general; however, it's very difficult to determine exactly how many calories you're expending!
WW actually gives you general 'measures' for different activities, so that if for some reason you ARE engaging in strenuous prolonged activity (training for a marathon, going on a 6 mile hike, cycling daily to work, etc.) you can adjust your points (calories) upward. Sounds great, right? It was the most awesome WW meeting when we actually discussed what that meant. Shocking to find out how 'burning more calories' might translate into 'eating x number of calories.' For some reason, the example I remember is that walking the length of a football field barely covered the 'cost' of a small apple.
WW made it simpler by encouraging members to use these little gadgets that measure your movement (I guess they're pedometers). That, at least, makes it a little more straightforward and easier to count. I already had several pedometers because they are so cheap so I didn't buy the WW model. However: I was very impressed to know that the WW model was waterproof! People actually were racking up quite a few activity points by having their gadget go through the laundry! LOL!
Your daily calories are based on your weekly burn, so if this is the only day you exercise, then 500/7 = 71 calories a day.
However I would wait until you get a regimen going, and have several weeks of actual exercise, so you can get a real estimate of your weekly average calories burned, instead of one day of burning 500 calories.
Then you can input average calories burned, and nutrition tracker will adjust itself to give you a new range. You shouldn't be exercising so that you can eat more. You exercise to be healthier. You eat more to get enough nutrients.
My advice would be very similar to what you have gotten with this addition. Listen to your body., if you burn those calories and are starved, eat! If you aren't then just go forward. Nutrition and weight loss are not a one size fits all formula. Some people can burn 2000 calories more than they eat and not be terribly hungry, some can't. I say don't eat calories you don't need but certainly don't punish yourself with starvation either. Experience is the best teacher here.
And there is the basic foundation for why CI/CO and exercise is a failed method for weight loss. You start calculating how your activity impacts your eating. Then you eat more. Or, your exercise creates hunger (which is the normal physiologic response), and you eat more.
Exercise is a great toner; a great mood-lifter. But current research leans toward it not being the magic bullet we're given to believe.
I'm disabled. I can't exercise AT ALL. Just the activities of normal life are nearly out of my abilities (I pretty much live in a powerchair). And yet, I've lost the equivalent of a fairly large person from my frame. I'm still trickling downward, mostly. In my case, that research bears out completely. Exercise means nothing for weight loss - at least not in my experience.
Besides... if that worked, seeing how many people are slashing calories, eliminating fat, and exercising hours per week (or day!)... don't you suppose we'd see a lot more lean folks out there? Do YOU see that? I sure don't. The people I see in public places are getting bigger and bigger, and we're all suffering with more health issues than ever before.
How long will it take before we open our eyes to the evidence?
Fitness Minutes: (110,799)
9/12/13 8:51 A
For stamina I have to eat more.
Fitness Minutes: (17,311)
1,216 9/12/13 8:49 A
Definitely utilize your food and exercise trackers to help figure it out. A lot of people make the mistake of over-eating because they think they worked out enough. Or they will eat something not so good for them figuring that they "worked it off already." It doesn't work that way.
Keep making good decisions for the rest of the day after your workout and add maybe some more veggies or another ounce of protein to a meal.
Fitness Minutes: (159,018)
48,471 9/11/13 10:05 P
If you set up your weekly calorie burn it will adjust your calorie intake to match.
Go to your fitness page and click on set up. down the bottom is "if you know how many calories you burn enter here". This will then set you calories for the day
Fitness Minutes: (90,398)
2,054 9/11/13 9:11 P
Technically, sure, especially if you feel more hungry than normal. But I guess it really depends on your weight loss goals. I think a common mistake people make is overeating after exercise because they think they've "earned" it. If you are hungrier than normal, try adding a healthy snack or two.
9/11/13 8:54 P
If I burned 500 plus calories how much more food can I have?
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