Ever wonder if you should eat back the calories you burn during a workout? The answer might surprise you — and it’s simpler than you think.

Question from Candace:
“I’m counting calories to lose weight, and my fitness tracker says I burn about 300 calories when I walk. Am I supposed to eat those calories back, or should I just stick to my daily calorie goal?”

Dear Candace,

Excellent question!  The short answer is usually no — especially if your goal is weight loss. Your daily calorie target is already designed to create a calorie deficit, and adding those calories — often from less nutritious foods — can slow your progress.

That said, exercise is a powerful tool. It can boost weight loss when it goes beyond your usual activity level, improve insulin sensitivity, help manage blood sugar, strengthen muscles and bones, and lift your mood. These benefits go far beyond the number on the scale. In my experience, clients who added regular exercise and movement to their nutrition plan saw consistent and regular weight loss over time.

Once you reach your goal weight, regular activity becomes essential for maintaining it. Paired with a balanced, whole-food-based diet, consistent exercise helps keep weight off and supports your overall health and energy.

Think of the calories you burn during workouts as a bonus — a way to enhance your results, not something you need to replace.

Exercise boosts results, mood, and health — and it’s best enjoyed as a bonus, not a reason to eat more.

Thanks for the question, wishing you success!!

Laura