Upping calories

EllieYuruker

I've been doing 5:2 diet with 2x500 calorie days and 4x1200 calorie days then 1 pig out day where i eat what i want. I've found that i plateaued at 8st7 (im 5"4) and then went down to 8st4 and then randomly went back up to 8st7. I work out 5 days a week (usually 30 day shred or Josies 30 second workout dvd) and I walk atleast 30 minutes a day.
Just wondered if upping calories to 1300-1400.
Feeling really depressed cos all my effort to lose weight has been wasted if my body is gonna randomly gain for no reason!!!
HELPPP

bpotts44

I think you would be much better off to calculate your TDEE and go off that.

cmriverside

I think you would be much better off to calculate your TDEE and go off that.

Yep. Those extreme swings don't really make your weight loss easy. Your body likes consistency. Plus, on pig out day could ruin the whole week.

Eat at a consistent level. It's easier and works.

EllieYuruker

how do i calculate my tdee?

berthabunny

how do i calculate my tdee?

Search 'In Place of a Road Map 2.0' it will explain a lot.
I can't give you a link right now, sorry!

cmriverside

http://www.myfitnesspal.com/topics/show/186814-some-mfp-basics

http://www.myfitnesspal.com/topics/show/61706-guide-to-calorie-deficits

http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets




http://www.myfitnesspal.com/topics/show/804485-in-place-of-a-road-map-2-0-revised-7-2-12
.

dovetail22uk

You're not actually following the 5:2 diet.

That diet is 500 calories 2 days a week, then as many calories as you want for the other 5 days a week.

It's not actually meant to be about losing weight, it's about the long term health benefits you can gain from eating like this - lowers your risk of cancer, dementia, heart disease etc etc. Most people lose weight doing it but it's not the main aim.

http://scoobysworkshop.com/calorie-calculator/

Use this to work out your BMR (try not to eat beneath that) and your TDEE. Take 15-20% off the TDEE number and eat that many calories a day. It asks for your activity level so you don't need to eat any exercise calories back; these are factored in for you. As you get closer to goal, you'll need a smaller calorie deficit so you'll need to recalculate your TDEE etc.

Good luck!