weekly calories VS daily calories

lunaticlover

Hello everyone, I've been researching about weekly caloric count instead of the usual daily count, and I wanted to hear some opinions, which one works best? Which one is easier?

To those who don't know, weekly calories is the total amount of calories you consume over the week, you focus on the total, making you able to eat more or less calories throughout the week

And daily calories are the calories we consume each day of course, for instance, each day you have a goal of 1500kcals, you don't focus on the weekly total, just daily.

goodtimezzzz

both! when I started realizing my week...then everything changed for me...sometimes daily is too narrow a focus

lunaticlover

I personally find that focusing on weekly calories will allow me to eat more and feel better in general, I usually eat around 3600 to 4200kcals on monday and eat less the rest of the week, every monday morning I'm feeling so light and wonderful, it's amazing so far, I'm scared this is going to backfire because it seems too good to be true haha

MorgueBabe

Weekly works better for me. Today I'm over by 150 calories... but psssh. I was under the rest of the week.

lunaticlover

Weekly works better for me. Today I'm over by 150 calories... but psssh. I was under the rest of the week.

how many calories do you eat weekly?

MorgueBabe

Around 9,800 with a goal of about 1400 a day or 11,900 if I have a goal of 1700 per day. But I worry more about my weekly intake. I try to keep my daily close but if I'm over by something as small as 100 or 200 calories I don't freak... sine I know the last few days I was under by more than that.

lunaticlover

bump for more insight!

Warchortle

The only thing I've seen was a study that showed women averaged more successful food diets through weekly totals over daily... it's all psychological because it's just about your net caloric average.

PaytraB

I pay attention to the daily but only to get a handle of how much a daily quota is for me. It gives me a visual idea of what "normal" is for me.
However, I keep a closer tab on weekly calories. My body doesn't really use exactly X calories each and every day. It varies a little bit due to activity level, temperature, how I feel, etc. I figure that in everyday life each day is different; it's the balance that counts in the long run. I keep an eye on my weekly average each week.

sunnyhlw77

bump

baptiste565

i go by a 2 day total. waiting a week maybe to late to affect change

lunaticlover

bumping!

debrag12

I like weekly it judt helps when I go over on a day or 2. I need to stick to 1593 tomorrow to be within my goal for the week.

lindsayk324

Posted this on another thread, but it's the same principle:

This actually a recognized form of caloric restriction called "calorie cycling" by laymen and "alternate-day fasting (ADF)" by nutritionists. Legitimate peer-reviewed scientific journals have published studies on ADF. This is a good summary of findings using animal and human subjects: http://ajcn.nutrition.org/content/86/1/7.full

One study (http://ajcn.nutrition.org/content/81/1/69.abstract?ijkey=8244a073f4e997f5ecbc96499d98eaccdf3bbca2&keytype2=tf_ipsecsha) confirms body weight and body fat loss in their study on the effects of ADF on life-span. Following an ADF (or intermittent fasting) regime may work for some people better than strict same-calories-every-day restriction, and you'll get the same benefits as long as your weekly average turns out "correct".

TL;DR - what you're doing is called calorie cycling or alternate-day fasting (ADF) and it's a scientifically recognized way to lose fat, but keep making sure you stay properly nourished in terms of food diversity, weekly macro breakdowns, and vitamin/minerals!

Mustang_Susie

I have been wondering the same thing.
Our BMR is 24/7, it doesn't shut down at midnight and restart in the morning.
We're even using calories when we sleep.
With this in mind, a weekly average seems to be a better tool for me.

lunaticlover

I have been wondering the same thing.
Our BMR is 24/7, it doesn't shut down at midnight and restart in the morning.
We're even using calories when we sleep.
With this in mind, a weekly average seems to be a better tool for me.

It's even weird being able to eat 4600 calories on monday and still lose weight haha

ajmiller1987

It's important to pay attention to both.

I don't see much value in stressing over consuming a surplus of calories one or two particular day(s) out of the week. Unless you are extremely obese, you will not really have much observable or theoretical weight loss in a single day anyway. Those 500 deficit calories in one day aren't much on their own, but over the course of a week, they do add up to a pound.

You don't want to miss the forest for the trees, but you still have to see the trees, too.

Of course, it depends on your goals, your exercise regiment, schedule, eating habits, etc. But in general, I find it works best to pay attention to the small details while also remaining cognizant of the big picture.

MellyMel340

It's important to pay attention to both.

I don't see much value in stressing over consuming a surplus of calories one or two particular day(s) out of the week. Unless you are extremely obese, you will not really have much observable or theoretical weight loss in a single day anyway. Those 500 deficit calories in one day aren't much on their own, but over the course of a week, they do add up to a pound.

You don't want to miss the forest for the trees, but you still have to see the trees, too.

Of course, it depends on your goals, your exercise regiment, schedule, eating habits, etc. But in general, I find it works best to pay attention to the small details while also remaining cognizant of the big picture.

I agree^

lunaticlover

It's important to pay attention to both.

I don't see much value in stressing over consuming a surplus of calories one or two particular day(s) out of the week. Unless you are extremely obese, you will not really have much observable or theoretical weight loss in a single day anyway. Those 500 deficit calories in one day aren't much on their own, but over the course of a week, they do add up to a pound.

You don't want to miss the forest for the trees, but you still have to see the trees, too.

Of course, it depends on your goals, your exercise regiment, schedule, eating habits, etc. But in general, I find it works best to pay attention to the small details while also remaining cognizant of the big picture.

I agree^

I think the bigger picture will always more make sense than the small details, I got seriously frustrated focusing on daily calories, and in the end what matters is the weekly deficit, so why not focus on it? It's bad for people who like to eat a lot everyday, but in my case I don't mind having to fast one day or two days to compensate my indulgence in some days, it actually makes me feel better and lighter every monday...

daybydaybyday

Several years back, Weight Watchers had something called The Wendy Plan, based on one of its members who found that she lost better when she alternated calories-- some days lower, some days higher. One of the other posters is right, this is also called calorie cycling. Intermittent fasting is slightly different-- usually involves 2-3 days a week of very low calories (around 500) and then eating at maintenance level calories on the other days. The supposed advantage of intermittent fasting is that it not only helps you lose weight, but also helps your body do self-repair on the low calorie/fasting days.

I believe there's a group on here devoted to intermittment fasting -- also called the 5:2 diet.

Very interesting documentary on intermittent fasting: https://player.vimeo.com/video/54089463

sijomial

I guess you could say I work it out over a week as I do 5:2 fasting - 2 very low calorie days and 5 normal days. In my case the 5 normal days are actually eating at a calorie surplus as I'm maintaining weight rather than trying to lose.

As my exercise also varies enormously on the 5 normal eating days my daily gross calories can vary between 600 on fasting days and almost 4,500 on days where I've been cycling for a few hours.

lunaticlover

I guess you could say I work it out over a week as I do 5:2 fasting - 2 very low calorie days and 5 normal days. In my case the 5 normal days are actually eating at a calorie surplus as I'm maintaining weight rather than trying to lose.

As my exercise also varies enormously on the 5 normal eating days my daily gross calories can vary between 600 on fasting days and almost 4,500 on days where I've been cycling for a few hours.

Is eating a lot of calories then compensating on the other days healthy?

Shannon_H

Where do I find my weekly totals?

sijomial

Is eating a lot of calories then compensating on the other days healthy?

Very healthy, there's loads of research that intermittent fasting or alternate day fasting is very good for you. It's only recently (in evolutionary terms) that people have been able to eat a perfectly balanced diet day after day whatever the season. We are naturally able to work with feast and famine.
The projected health benefits as regards hormone regulation and prevention of degenerative illness are very appealing.

Loads of info on here if you are interested - http://thefastdiet.co.uk/

lunaticlover

Is eating a lot of calories then compensating on the other days healthy?

Very healthy, there's loads of research that intermittent fasting or alternate day fasting is very good for you. It's only recently (in evolutionary terms) that people have been able to eat a perfectly balanced diet day after day whatever the season. We are naturally able to work with feast and famine.
The projected health benefits as regards hormone regulation and prevention of degenerative illness are very appealing.

Loads of info on here if you are interested - http://thefastdiet.co.uk/

Thanks, I usually eat some unhealthy food on monday, but only healthy fresh unprocessed stuff the rest of the week. I can eat like chips and nachos or even 960g of icecream on monday, so I'm not sure If I'm digging my own grave with that...

MellyMel340

counting calories on a weekly basis is one thing but what happens to protein, fat, carbs, sodium, sugar ect? should we not pay attention to all those also? what happens if you hit your weekly calorie goal but your sodium,sugar or whatever else intake was off the charts? i don't think that's healthy......i will stick to my daily counting of EVERYTHING not just calories...but then again that's just how i think......Am not perfect but counting everyday will keep me in check.......j/s

lunaticlover

Would it be healthy to splurge on monday, eat icecream, chips, cookies etc then eat healthy the rest of the week? I'm not sure if what I'm doing is OK

TheBaileyHunter

Easier: weekly

This is because if you go over one day counting daily some people get all emo about it.

I made an excel spreadsheet to keep you on track for a weekly calorie intake. You can save calories for a special day. If you over eat one day it will take calories away from the next day, if you under eat one day, it will add calories to the next day.


if you want it, here https://docs.google.com/open?id=0B2MlEgY5q9lgS3Z0S3NWLVR0Y2c

Thanks! Downloaded

Jaxter888

Daily, weekly, monthly.. annually?!?!... where does it stop LOL!...

Its about OVERALL whats happening in your body... you dont gain fat / muscle in a day thats for sure...

Its about monitoring whats happening over a period of time.

Both are good to know.

You can still eat iceream, chips, cookies... you can eat them everyday if you allow for it in your calories & macros.

S0nsh1ne

I try my best to stay on track on a daily basis but I have been a little low 2-3x this week and today I rewarded myself with a mexican lunch. I haven't had mexican since I started this in early January. So even though I will go over today no reason to freak b/c it'll all even out over the period of a week.

lunaticlover

Would it be healthy to splurge on monday, eat icecream, chips, cookies etc then eat healthy the rest of the week? I'm not sure if what I'm doing is OK