There's no need to be overly concerned about how you feed your exercises unless you're an excellent athlete. However, even light activity consumes more calories than your body would if it were at rest, so you may need to eat extra to fuel both your workouts and your recuperation.

"A lot of individuals are afraid to eat enough in a society that encourages 'eat less, exercise more," says Zo Schroder, RDN, a nutrition coach and certified strength and conditioning expert located in Tucson, Arizona. Underfueling, on the other hand, will jeopardize your goals and impede your recovery.




Why Does Your Body Burn More Calories When You Exercise Than When You Relax?

"Our bodies get their energy from calories, namely carbs and fat," explains Todd Buckingham, Ph.D., an exercise physiologist at the Mary Free Bed Sports Rehabilitation Performance Lab in Grand Rapids. Carbohydrates decompose to glucose and glycogen, whereas fat decomposes to fatty acids. "These glucose, glycogen, and fatty acid molecules are then further broken down into a molecule called adenosine triphosphate (ATP), which produces energy.

Metabolism is a continuous process that occurs in your body even while you are immobile, such as resting in bed or working at your desk. During the activity, however, the rate of ATP creation rises to support your muscles, control your body temperature, and maintain your elevated heart rate and breathing, according to Dr. Buckingham. You burn more calories when you make more ATP.

How Many Calories Do You Require to Maintain Your Workout Routine?

You should consume around the same number of calories as you expend each day to maintain your present weight and maintain your energy levels. This happens naturally for most individuals who aren't top athletes, so you don't have to actively add additional food to your day. "Ghrelin, your hunger hormone, increases in response to increased activity as your body's way of informing you that you need to eat more," Schroeder explains. That implies there's probably no need to increase your calories if you're simply performing moderate-intensity exercise a few times a week (remember, 300 calories per hour).  According to a previous study, if you exercise at a high intensity (running, circuit training, HIIT), which burns more than 500 calories per hour; your ghrelin levels can actually be decreased thereafter. So, according to Schroeder, relying exclusively on your hunger cues might leave you undernourished.



According to the National Institute of Arthritis and Musculoskeletal and Skin Diseases, muscle mass supports your health by not only allowing you to do physical tasks but also by carrying out essential processes such as transporting blood through your body and assisting you in breathing.

Plus, according to previous research, muscular mass helps your body burn more calories overall, even while you're at rest. A minor calorie deficit is OK if you're attempting to reduce weight. For active individuals, the Academy of Nutrition and Dietetics advises a daily calorie deficit of no more than 250 to 500 calories. How Many Calories Do You Burn While Working Out?

How Many Calories Do You Burn While Working Out?

According to the Centers for Disease Control and Prevention, moderate-intensity activity such as strolling, golfing, and leisurely cycling burns around 300 calories per hour for a 154-pound individual. After an hour of intensive activity such as jogging, swimming, or circuit weight training, the same person would burn between 440 and 590 calories. You may use a free Physical Activity Calorie Counter to get a more exact estimate of how many calories you burn during a certain activity, which takes into account your body weight, the type of exercise, and the time.

Symptoms That You Need More Calories to Fuel Your Workout

1. Irregular or Missed Period

Hypothalamic amenorrhea, a shortage of the reproductive hormone estrogen, can result from a long-term combination of activity and consuming too few calories. Hypothalamic amenorrhea can cause missing or irregular periods, as well as permanent bone loss and an increased risk of cardiovascular disease, according to a literature review published in February 2019 in Seminars in Reproductive Medicine. It's advisable to consult with your doctor about this because it's more significant than other symptoms.

2. Prolonged Soreness

If you're hurting for a long period after working out, that's a symptom of nutritional deficiency," Schroeder adds. A little discomfort is OK, but if it lasts for days, you should increase your calorie intake since appropriate fuelling is essential for muscle repair.

3. Lackluster performance and exhaustion

Buckingham suggests that if you're not able to go as hard, quick, or heavy in your exercises as you once could, or if you're continuously tired outside of them, it might be an indication that you're not eating enough.

4. Injury or Illness

Buckingham also advises that not getting enough calories to fuel your workouts can lead to disease and injury, since both muscle regeneration and immunological function rely on food for energy and nutrition.


 5. Feeling dizzy

When you don't have enough stored energy, you have low blood sugar. Low blood sugar, often known as hypoglycemia, can make you feel lightheaded or dizzy, according to Mayo Clinic. This is another clue that your body needs more calories than you're consuming.

 

Increase Your Calorie Intake with These Tips

The good news is that increasing your calorie intake is a straightforward process. Schroeder suggests having a snack or two in between meals that has a good combination of protein, carbs, and fat. Because carbohydrates are your body's primary source of energy during exercise, it's critical to replace them afterward." Schroeder recommends peanut butter and banana, fruit and yogurt, or hummus and crackers as simple snacks. The number of your portions will be determined by your objectives as well as the number of calories you burn throughout an exercise.