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How to determine maintenance calories?

purple4sure05purple4sure05 Posts: 215Member Member Posts: 215Member Member
Hey guys. I'm approaching maintenance and I'm wondering how to figure out my maintenance calories. I've lost 21.1 pounds in 10 weeks, which suggests that I'm eating a 1000 calorie deficit. However, the last month I've lost 1.2, again 1.2, 2.4, and 1.6 pounds each week, so I'm wondering if this makes my maintenance lower than 2200. I eat 1200 calories per days gross (and yes I'm going to be increasing this). I work out 6 days a week doing 30 minutes of strength training, 25 minutes running 2.5 miles, and 20 minutes walking quickly on an incline. This is at least 300 calories but potentially more. I dont wear a Fitbit.

Any tips or insight?

Replies

  • MaxxittMaxxitt Posts: 844Member Member Posts: 844Member Member
    If it was me, I'd add back 500 calories/day now and ease into maintenance from there if you are within 5-10# of your goal.
    edited March 15
  • Talan79Talan79 Posts: 521Member Member Posts: 521Member Member
    You’ll need to reverse diet and figure out maintenance based on how your body responds.
    You may want to add 50-100 calories a week and monitor your weight. If you aren’t gaining, keep adding as the weeks go by. Look up Holly Baxter and reverse diet on YouTube. She is a dietitian who has done bodybuilding shows and documented her reverse diets.
  • rheddmobilerheddmobile Posts: 3,758Member Member Posts: 3,758Member Member
    Maxxitt wrote: »
    If it was me, I'd add back 500 calories/day now and ease into maintenance from there if you are within 5-10# of your goal.
    This, start gliding into maintenance now. You don’t need to be losing 2 lbs a week this close to goal anyway, the maximum recommended rate of loss is 1% body weight per week.
  • purple4sure05purple4sure05 Posts: 215Member Member Posts: 215Member Member
    Maxxitt wrote: »
    If it was me, I'd add back 500 calories/day now and ease into maintenance from there if you are within 5-10# of your goal.

    I'm nervous adding that much will make me stop losing since I lose 1.2 to 1.5 pounds per week. I've considered it but I'm just afraid to mess up a process that's been working. It's the fact that it suddenly started slowing down so significantly that makes me hesitate to start eating more. I dont mind losing the last pounds slower if it works eventually.
  • TavistockToadTavistockToad Posts: 35,353Member Member Posts: 35,353Member Member
    You definitely need to increase your calories.

    A diet break after such aggressive loss probably wouldn't hurt either.
  • sijomialsijomial Posts: 14,153Member Member Posts: 14,153Member Member
    Maxxitt wrote: »
    If it was me, I'd add back 500 calories/day now and ease into maintenance from there if you are within 5-10# of your goal.

    I'm nervous adding that much will make me stop losing since I lose 1.2 to 1.5 pounds per week. I've considered it but I'm just afraid to mess up a process that's been working. It's the fact that it suddenly started slowing down so significantly that makes me hesitate to start eating more. I dont mind losing the last pounds slower if it works eventually.

    So if you won't let yourself add 500 now what number would your anxiety let you add?

    You are going to have to add calories sometime so why not start the process now?
    If you don't you are just going to make the final adjustment(s) to maintenance bigger and harder to handle.
  • Will_Workout_for_foodWill_Workout_for_food Posts: 14,129Member Member Posts: 14,129Member Member
    gradually add calories back every week to see where u stand.

    also you seem pretty active. maybe u should consider getting a fitness tracker so you can get an idea of where you stand in terms how much u will need to lose, maintain, or gain. i love my apple watch to help me get a great estimate on how much i need to eat to reach my goals
  • AnnPT77AnnPT77 Posts: 9,847Member Member Posts: 9,847Member Member
    FWIW, there's a thread about it here with several options and discussion:

    http://community.myfitnesspal.com/en/discussion/10638211/how-to-find-your-maintenance-calorie-level

    If over the last 4 weeks, week by week, you've lost 1.2, 1.2, 2.4, and 1.6 pounds, 6.4 pounds total that would suggest a daily of ((6.4 pounds x 3500 calories)/28 days)) = 800 calorie daily deficit. If you've been eating 1200 calories and doing about the same daily activity throughout your weight loss, I'd expect your weight loss to slow down, because it takes fewer calories to move a lighter body through the world, all day long. (Eating the same, burning fewer = slower weight loss).

    You might also have a little adaptive thermogenesis (subtle energy downregulation, oversimplifying) going on from being in a deficit for a long time, so experience a higher maintenance calorie number than that would suggest.

    I did the slow add method (more description in the thread linked above) when I was around 10 pounds above goal. It worked fine.
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