Bumping Up Calories - Input Please

Azchange

Hey,

I just hit my 50 day streak, and also have incorporated running into my fitness plan. I have began feeling pretty weak when waking up and I feel like I am not able to push myself quite as far during exercise. I am planning to bump my calories up by about 150, and was wondering if anyone has input.

Male
22 y/o (almost 23 if it matters)
5'9.5" (The half inch is mine!)
My old goal: 1740 calories a day
My new goal: 1870 calories a day
SW:215
CW:194
GW:175

I do HIIT training 4 days a week for about 30-45 minutes. I incorporate strength and cardio into these.
I also now run 2 miles 3 days a week. I run about a 8.5min/mile pace. (1 day I run AND HIIT, 2 days I just run, 1 day rest).

My calorie goal at the start was fine, but since I started running as well I simply feel burnt out quite often. I get PLENTY of sleep (7.5/8 hours a night) and I drink about 175-200 oz of water daily. I walk about 3-4 miles at work 5 days a week as well.

If anyone has input or opinions on things I can do to decrease the sluggishness that would be fantastic.

Thank you all in advance.

AmyRhubarb

Your calorie goal is about the same as mine, and I'm a 45 year old woman. And I lose weight eating 1800-2000 cals a day.

Do you eat back your exercise cals? If so, then the new goal is probably okay. If not, start. Food is fuel - don't sell yourself short by under fueling that body!

Branstin

Are you taking vitamins?

Azchange

I do take a multi vitamin daily, as well as prograde workout recovery (sugar-protein with plenty of minerals).

I DO NOT eat back exercise calories at this time, nor do I log my workouts.

editorgrrl

With 20 lb. to go (congratulations!), set your goal to .5 lb. and be patient.

Read this: http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-sexypants

Azchange

Thanks for the replies thus far. To reiterate; I felt fine before I began running, so would JUST eating back the running calories suffice? For example, should I just keep my 1740 goal and log my runs into MFP to eat back and just leave the HIIT training unlogged?

Thanks!

Hornsby

I would think you could up your calories to quite a bit more than that and lose weight. I'd think somewhere around 2400 would still keep you losing .5-1lb per week. Just a guess of course.

FWIW - I'm a 36 year old male. Burn a few more calories than you I would guess with exercise and maintain at 3400-3600.

Iknowsaur

MFP is set up to give you a calorie goal that doesn't take exercise into account.
That is to say, that with MFP you are supposed to be eating back your exercise calories (some people eat them all, some people eat half because MFP overestimates burns.)
I think that raising your calorie goal is also a good idea in general, maybe even by more than 150. You're so close to your goal that your weekly lose goal should be lower, and that would allow you more calories.
It'll probably make you feel much better!

sijomial

I'm a tiny bit shorter, two and half times older, always have to undercut numbers given by calorie calculators by 300/day and am maintaining on 2650 calories.

Agree with previous poster - you have plenty of scope to increase calories.
If you are fatigued and your workouts are suffering then eat more.

If your workouts are fairly consistent week to week and you like the TDEE method then stick with it or you will be introducing two variables at once and will lose clarity of the effect of increasing calories.

editorgrrl

I felt fine before I began running, so would JUST eating back the running calories suffice? For example, should I just keep my 1740 goal and log my runs into MFP to eat back and just leave the HIIT training unlogged?

Your goal should be to find the maximum number of calories at which you lose weight—never the minimum. Food is fuel.

Weight loss takes a whole lot of trial & error to find what works for you. Read the Sexypants link: http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-sexypants