Met all macros for the day, and have spare calories in budget to use

Protranser

What would you do with your spare calories?

Kalikel

Personally, I'd try to eat something with iron. I need more iron. Or Vitamin K, since I'm low on that, too. Everyone has their goals. What are yours? That's what you should do.

slaite1

Ice cream

Protranser

Well, I have 22 more lbs to lose till I hit my goal weight. This week I've lost a lot more weight than I expected, and I normally eat all my exercise calories back. I worry that I'm losing more lean body mass than fat. I suppose I could treat myself to a calorie dense treat and get closer to my 500 cal deficit. If I don't eat anything else for the day I'll be at a 1400 cal deficit (exercise calories.) This will be the second day this week I've had a deficit that high, and I'm worried this deficit is causing me to lose more lean body mass than other weeks where I've lost my expected 1 lb per week.

slaite1

You said it yourself-you're losing faster than you want. That means you get to eat more. This is a good thing! Enjoy

Liftng4Lis

Cheesecake!

SarcasmIsMyLoveLanguage

Wine. Or similar.

dmt4641

You are not too far from your goal, so I would personally not have a 1400 calorie deficit in a day. Especially not on a regular basis. I sometimes leave myself some extra calories if I know my tracking may not be accurate (eating out) but otherwise try to stick to my numbers. Eat something calorie dense to get closer to 500. You will eventually need to move to a 250 deficit as you get closer.

mccindy72

Protranser wrote: »

What would you do with your spare calories?

treat time!

970Mikaela1

Whatever you'd like? I'd be partial to some terra chips.

Ang108

Protranser wrote: »

Well, I have 22 more lbs to lose till I hit my goal weight. This week I've lost a lot more weight than I expected, and I normally eat all my exercise calories back. I worry that I'm losing more lean body mass than fat. I suppose I could treat myself to a calorie dense treat and get closer to my 500 cal deficit. If I don't eat anything else for the day I'll be at a 1400 cal deficit (exercise calories.) This will be the second day this week I've had a deficit that high, and I'm worried this deficit is causing me to lose more lean body mass than other weeks where I've lost my expected 1 lb per week.

Two choices.

1. eat more
2. exercise a bit less

seska422

Protranser wrote: »

What would you do with your spare calories?

Do you mean that you hit your protein and fat for the day, or do you mean that you hit your protein, fat, and carbs for the day and still have calories left over.

If it's the latter, then you need to check the database entries that you are using. You should be right on with calories if you hit all 3 macros.

Example:

Calorie goal: 1500
carb goal: 188g x 4 cal/g = 752 calories
fat goal: 50g x 9 cal/g = 450 calories
protein goal: 75g x 4 cal/g = 300 calories

Add those together and you get 752 + 450 + 300 = 1502 calories from macro targets.

If your macros and calories aren't working out that way within 30 calories or so, you need to double-check the nutritional info on the food items in your diary.

Protranser

Thanks for the good suggestions everyone I'm going to eat more, I feel like I'm doing just enough exercise

Protranser

seska422 wrote: »

Protranser wrote: »

What would you do with your spare calories?

Do you mean that you hit your protein and fat for the day, or do you mean that you hit your protein, fat, and carbs for the day and still have calories left over.

If it's the latter, then you need to check the database entries that you are using. You should be right on with calories if you hit all 3 macros.

Example:

Calorie goal: 1500
carbs: 188g x 4 cal/g = 752 calories
fat: 50g x 9 cal/g = 450 calories
protein: 75g x 4 cal/g = 300 calories

Add those together and you get 752 + 450 + 300 = 1502 calories from macro targets.

If your macros and calories aren't working out that way within 30 calories or so, you need to double-check the nutritional info on the food items in your diary.

I hit my protein for the day. I usually have no issue meeting my fat and carb macros for the day so I don't even look at those numbers anymore I also hit my calcium, iron, potassium, and fiber for the day.

seska422

Protranser wrote: »

seska422 wrote: »

Protranser wrote: »

What would you do with your spare calories?

Do you mean that you hit your protein and fat for the day, or do you mean that you hit your protein, fat, and carbs for the day and still have calories left over.

If it's the latter, then you need to check the database entries that you are using. You should be right on with calories if you hit all 3 macros.

Example:

Calorie goal: 1500
carbs: 188g x 4 cal/g = 752 calories
fat: 50g x 9 cal/g = 450 calories
protein: 75g x 4 cal/g = 300 calories

Add those together and you get 752 + 450 + 300 = 1502 calories from macro targets.

If your macros and calories aren't working out that way within 30 calories or so, you need to double-check the nutritional info on the food items in your diary.

I hit my protein for the day. I usually have no issue meeting my fat and carb macros for the day so I don't even look at those numbers anymore I also hit my calcium, iron, potassium, and fiber for the day.

Great! I was just checking.

nvmomketo

I would eat if hungry and if not I would skip it.

Protranser

nvsmomketo wrote: »

I would eat if hungry and if not I would skip it.

I tried skipping eating because I wasn't hungry earlier this week even though I had about 900 more calories left in my budget, and I ended up losing more than 1 lb this week. This is part of the dilemma I have now I am worried about losing more lean body mass than fat, and if I've been reading things right, it takes more effort to build lean body mass than fat? Is that how it works?

nvmomketo

Protranser wrote: »

nvsmomketo wrote: »

I would eat if hungry and if not I would skip it.

I tried skipping eating because I wasn't hungry earlier this week even though I had about 900 more calories left in my budget, and I ended up losing more than 1 lb this week. This is part of the dilemma I have now I am worried about losing more lean body mass than fat, and if I've been reading things right, it takes more effort to build lean body mass than fat? Is that how it works?

Oops. Sorry. I missed that you still have 900kcal to go. You must be really good at picking nutrient dense foods if you hit your macros - impressive.

Maybe something that seems small but packs a big punch like some nuts or cheese?

I find weight loss isn't linear. If one week is 0.5 lbs lost and the next is 1.5lbs gone, then often another week will have no losses at all. At least that is how my body seems to work. In the big picture, are you losing at the rate that you want?

Protranser

nvsmomketo wrote: »

Protranser wrote: »

nvsmomketo wrote: »

I would eat if hungry and if not I would skip it.

I tried skipping eating because I wasn't hungry earlier this week even though I had about 900 more calories left in my budget, and I ended up losing more than 1 lb this week. This is part of the dilemma I have now I am worried about losing more lean body mass than fat, and if I've been reading things right, it takes more effort to build lean body mass than fat? Is that how it works?

Oops. Sorry. I missed that you still have 900kcal to go. You must be really good at picking nutrient dense foods if you hit your macros - impressive.

Maybe something that seems small but packs a big punch like some nuts or cheese?

I find weight loss isn't linear. If one week is 0.5 lbs lost and the next is 1.5lbs gone, then often another week will have no losses at all. At least that is how my body seems to work. In the big picture, are you losing at the rate that you want?

Thanks for the suggestions

I normally lose at the rate I want. This last week scares me because I've lost a lot more than I was expecting. Perhaps the next few weeks I wont lose anything and that will make up for my sudden extra loss this week.

nvmomketo

I used to call those weeks where I lost more than expected a "whoosh"... Can't remember who coined that phrase, but i felt it fit my sudden losses well.

SLLRunner

NM- question was already answered.

dubird

Cashews and a can of soda. Cashews are tasty and very calorie dense, and the can of soda because why not treat yourself. ^_^