Calorie Consistency Advice

meg7117

Hi there My Fitness Pal! I used this app for a little while last year but never fully utilized it. I'm going to start counting calories at around 1500 per day. I'm 5'3 and about 146-150 pounds. I exercise 5-6 times a week-mostly cardio but I do want to get more into strength training. Do you guys eat back your calories?

Also one of my biggest problems with healthy eating is consistency. This means I'll go say 2 days eating at my calorie amount and then I'll splurge on the weekends. I'm trying to change that. Any advice?

malibu927

Save some calories during the week to use on the weekends

rosebarnalice

Consensus seems to be eat about 1/3 to 1/2 of exercise calories back.

Regarding "consistency", try focusing more on keeping your weekly average at or under goal (e.g. 7 X your daily goal. . ). That will give you more flexibility on a daily basis to have a few higher - than - average days (like on the weekends or special occasions where I'll often go over my goal) balanced out by a few lower - than - average days (like for me Mondays and Tuesdays when I seldom eat my full calorie goal).

3dogsrunning

rosebarnalice wrote: »

Consensus seems to be eat about 1/3 to 1/2 of exercise calories back.

Regarding "consistency", try focusing more on keeping your weekly average at or under goal (e.g. 7 X your daily goal. . ). That will give you more flexibility on a daily basis to have a few higher - than - average days (like on the weekends or special occasions where I'll often go over my goal) balanced out by a few lower - than - average days (like for me Mondays and Tuesdays when I seldom eat my full calorie goal).

rosebarnalice wrote: »

Consensus seems to be eat about 1/3 to 1/2 of exercise calories back.

Regarding "consistency", try focusing more on keeping your weekly average at or under goal (e.g. 7 X your daily goal. . ). That will give you more flexibility on a daily basis to have a few higher - than - average days (like on the weekends or special occasions where I'll often go over my goal) balanced out by a few lower - than - average days (like for me Mondays and Tuesdays when I seldom eat my full calorie goal).

This is probably the first time I've seen 1/3 suggested. Most of the recommendations I see are to eat back 50-75%.

bruhaha007

It is so challenging counting calories all day. I minimize the effort by consuming two of my meals with high quality meal replacement shakes. That way I only have to track calories on the remaining calories I need to consume and it helps me keep my macro nutrient ratios in check. Hope this idea helps!

arditarose

I need to eat about 1500 to lose as well. There is NO way I'm eating 1500 calories on Saturday. I might as well not leave the house. I would shave off 100 daily during the week and eat the extra on Saturday.

Lovee_Dove7

meg7117 wrote: »

Hi there My Fitness Pal! I used this app for a little while last year but never fully utilized it. I'm going to start counting calories at around 1500 per day. I'm 5'3 and about 146-150 pounds. I exercise 5-6 times a week-mostly cardio but I do want to get more into strength training. Do you guys eat back your calories?

Also one of my biggest problems with healthy eating is consistency. This means I'll go say 2 days eating at my calorie amount and then I'll splurge on the weekends. I'm trying to change that. Any advice?

I simply DONT want to eat less than 1800 cals. That's my dieting minimum. When dieting, on bigger burn days I'll eat more like 2300-2400. Also I have certain macro goals that make me happiest, and once I fulfill those, I don't eat more, even if I've exercise more. Because it's probably bed time!

If you don't want to "splurge", then find a comfortable calorie minimum, and make sure your macro intake keeps you satisfied. And drink adequate water.