When to up my calories ?

Sabra34

so I am on a 1200 calorie diet and am finally getting close to my goal I have 10kilos to go ( I have lost 40) was just wondering when I should start upoing my calories to ease into maintince ? Do I do this when I reach my goal or before ? Thanks for any Dvice

geekyjock76

So you have 22 lbs (10 kg) left to lose? Then your total deficit should be no greater than 25% below TDEE. Once you hit 15 lbs (6.8 kg), you can reduce the total deficit to 20%. Once you hit 10 lbs (4.5 kg), it should be 15% below and so forth. Reduce the deficit by increasing your calories more than decreasing exercise.

tommytorquestick

So you have 22 lbs (10 kg) left to lose? Then your total deficit should be no greater than 25% below TDEE. Once you hit 15 lbs (6.8 kg), you can reduce the total deficit to 20%. Once you hit 10 lbs (4.5 kg), it should be 15% below and so forth. Reduce the deficit by increasing your calories more than decreasing exercise.

What is TDEE? I was at my goal weight (155lbs) and actually a little below and I was still in a 980calorie deficit. I noticed that I get a little nutty and want to binge when I would go bellow 155 pounds, so I lowered my calorie deficit to 580calories per day. I'm really close to my goal weight, but I'm a little confused as to how much of a deficit I should have.

IveLanded

If it's working and you're losing, then you're fine.

If you find yourself hitting plateaus, that is usually your body telling you that it's time to up your calories. If you just pay attention to what your body is doing and how it's responding, it pretty much will tell you what you need to do.

Sabra34

Thanku that was very helpful

katamus

Better to slowly tart upping your calories as you get closer to goal. I'm not a fan of 1200 calories anyway, but you can't maintain on that forever. It'll be easier to slowly up the calories than to go from, say, 1200 to 2000 overnight.

Slimat30

I would up your calories now. You will be surprised how much you will need to eat to maintain x

lambertj

Start by upping them by 100 calories a day for a few weeks and see how that goes. I found that when I went from 1200 to 1400 I actually lost faster and now at 1700 maintaining weight but building muscle.

mogletdeluxe

Bump. Have upped to 1750 for maintenance(ish) and will see how that goes.

psuLemon

So you have 22 lbs (10 kg) left to lose? Then your total deficit should be no greater than 25% below TDEE. Once you hit 15 lbs (6.8 kg), you can reduce the total deficit to 20%. Once you hit 10 lbs (4.5 kg), it should be 15% below and so forth. Reduce the deficit by increasing your calories more than decreasing exercise.

I would do this.. more likely to lose fat instead of fat and muscle.