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Good or bad when the workout burns all the calories you ate for the day?

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What happens when the workout ends up burning off all the calories you ate for the day? I'm allowed 1600 calories a day, I ate about 1400 calories and when I worked out I burned 1439 calories. I didn't realize that the workout would burn so many calories. I worked out outdoors for 2 hours: 

Jogged for 1 mile

7 sets of running up and down stadium stairs. 1 set included 7 rows of stairs. 

Because I didn't eat all my calories and my workout burned all the calories I ate today does that mean my workout was a waste and it wasn't effective to burning fat? 

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Eat more

If you goal is weight loss, don't worry to much about what the numbers say you burned- only changes in body composition can tell you.  90% of the time, the estimations for exercise over estimate cals burned.

You do need to be careful not to go crazy with exercise and not eating enough, as you will end up using muscle for energy.  Also, lots of cardio will increase your cortisol which will not be conducive to fat loss.

My humble recommendation would be to track things and start slow.  maintain a relatively consistent caloric intake (with plenty of protein), and some MODERATE exercise (30-60 minutes about 3 times a week).  See where that gets you after a few weeks (3-4).  Make adjustments as needed, and stay consistent!!!

How did you workout the calories? Because like 31770 said calories are often over estimated. I say that if your not feeling hungry then there would be no reason to eat more than you need.


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Yesterday I worked out at a stadium. I ran 1 mile on the track and then I ran up and down stairs doing 7 sets. Each set had about 7 stairs. I calculated the burned calories by using this website and to get a better estimate of how much I burned. 

Whether or not you burned that many calories exercising, you do realise your body burns calories just living, right? Even sleeping or lying down we burn calories while our heart beats, our hair grows, we breathe, etc. 

It sound like you are thinking you need to burn off every single calorie you eat by exercising hard -- but that's not true, and it's not healthy if you start going down that path. 

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I just assumed the more the better. As long I eat enough for energy and then I workout I should be shedding off the weight. I want to make sure its fat that im losing though. 

Agreed.  Treat yourself to something good but check the calories.  You deserve it.

I have two points to make: 

1) Either you've described your workout incorrectly to us, or you calculated incorrectly. How many stairs is in a "row?" The one mile jog is under 100 calories (depends on how much that you weigh). The stair thing also depends on how much you weigh, but it seems unlikely to burn 1300 calories via seven times to the top/bottom of a stadium. It might be possible in the tallest of stadiums, but not at typical college football stadiums.

2) Burning off more calories than you ate in one day doesn't "negate" the benefit of the exercise that you did, and it doesn't "negate" the nutrients that you consumed either. One of the benefits of exercise is that it allows you to eat more, without gaining weight. If you do that, you are more likely to consume enough macro and micro-nutrients to satisfy your bodily needs. But, .. if you burn 1000 calories via exercise alone (not including your BMR), you should be eating well over 2200 calories on those days (the actual number depends on your body weight).

I can't be sure, but I think the OP post of jogging for one mile is meant to be one "hour".  Otherwise he jogged for, what, anywhere from eight to fifteen minutes?

Edit:  Thinking about it, maybe he did just mean one mile.  Can't be sure.

That workout most definitely did not burn ~1400 calories. Running a mile and ascending 49 flights of stadium stairs is not, for example, like running a half marathon, which does burn about that many calories.

In either case, you should not be working out so much as to completely negate all the calories you consumed for the day. That's going to lead to injuries and burnout.
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