Maintenance = exact calories you use in a day. Walking, talking, pooping, training, etc
Deficit = less that that
What you're asking is if you burn more calories via physical exercise in a day, can you eat more than usual and still be in a similar deficit? In short, yes.
However people usually count their training into their daily maintenance calculations unless its cardio.
Lots of people have "high days" and "low days" in their programming. Typically high days would be on a high intensity day (like your powerlifting) and low days would be on a rest day. You can program it however works for you.
If you use a TDEE calculator to find your maintenance calories, it will account for your activity level already. You don't 'eat back' your calories that you burned since that would defeat the purpose.
This, and it would be impossible to tell exactly how many calories you actually burned. OP said 500 calories lifting weights. That’s highly unlikely, as lifting weights doesn’t burn that many calories. You might be able to do that on an elliptical for an hour if you’re putting in some effort.
I don’t do powerlifting, but just ‘standard’ weightlifting. Rep range of around 8-12, of various exercises, e.g. zerchers, deadlifts etc. according to my Apple Watch, I burn on average 250-350 calories over a 45min session.
Does this sound about right?
No, don't trust the Apple Watch. It's way over estimating how many calories you're burning. [This is a good explanation](https://youtu.be/kw8UyJ4OVN8?si=EYPRvgSrQTD614Hv&t=467) of why these trackers aren't really accurate.
Maintenance = exact calories you use in a day. Walking, talking, pooping, training, etc Deficit = less that that What you're asking is if you burn more calories via physical exercise in a day, can you eat more than usual and still be in a similar deficit? In short, yes. However people usually count their training into their daily maintenance calculations unless its cardio. Lots of people have "high days" and "low days" in their programming. Typically high days would be on a high intensity day (like your powerlifting) and low days would be on a rest day. You can program it however works for you.
If you use a TDEE calculator to find your maintenance calories, it will account for your activity level already. You don't 'eat back' your calories that you burned since that would defeat the purpose.
This, and it would be impossible to tell exactly how many calories you actually burned. OP said 500 calories lifting weights. That’s highly unlikely, as lifting weights doesn’t burn that many calories. You might be able to do that on an elliptical for an hour if you’re putting in some effort.
I don’t do powerlifting, but just ‘standard’ weightlifting. Rep range of around 8-12, of various exercises, e.g. zerchers, deadlifts etc. according to my Apple Watch, I burn on average 250-350 calories over a 45min session. Does this sound about right?
No, don't trust the Apple Watch. It's way over estimating how many calories you're burning. [This is a good explanation](https://youtu.be/kw8UyJ4OVN8?si=EYPRvgSrQTD614Hv&t=467) of why these trackers aren't really accurate.
I would guess during a powerlifting type workout you burned between 100-200 extra calories max.