HELP! How much should i eat!

Sarahmeridith
Sarahmeridith Posts: 298 Member
in Food and Nutrition
I am trying to eat "clean" (no processed) and I am trying to get back to eating gluten free, I have an intolerance but have been eating it anyway for awhile (not good I know). I recently started seeing a trainer and working on lifting. I know I need to up my calories for success. The trainer has me eating a minimum of 6oz of protein per meal which is very filling causing me to have trouble eating more calories. My BMR according to a nutritionist I saw last week is 1570 my weight 191 (GW is 150) height: 5'7" age 26.

Question 1: how many calories should I eat daily I am trying to gain muscle and loss inches.

Question 2: what are good "clean" foods to help add calories, specifically foods that will give me a lot of calories in smaller servings because I am very full from the recent increase in my protein intake.

thank you for your input in advance

Replies

  • AJ_G
    AJ_G Posts: 4,158 Member
    Eat at TDEE - 20% for calories. To calculate your TDEE, multiply your BMR by one of the activity multipliers to get your TDEE:

    1.2 = Sedentary (Desk job, & Little Formal Exercise)
    1.3-1.4 = Lightly Active (Light daily activity & light exercise 1-3 days a week)
    1.5-1.6 = Moderately Active (Moderately daily Activity & Moderate exercise 3-5 days a week)
    1.7-1.8 = Very Active (Physically demanding lifestyle & Hard exercise 6-7 days a week)
    1.9-2.2 = Extremely Active (Athlete in ENDURANCE training or VERY HARD physical job)

    As far as clean foods, I don't believe such a thing as clean foods exist, so I can't help you there, but Peanut Butter is a good calorie dense food to eat if you aren't very hungry and need a lot of calories.
  • Sarahmeridith
    Sarahmeridith Posts: 298 Member
    Thank you. According to the math I believe it should be about 2000 a day .
  • Sarahmeridith
    Sarahmeridith Posts: 298 Member
    I just don't know how to get there with no gluten and no processed foods :/
  • tannas25
    tannas25 Posts: 13 Member
    Check out some paleo websites or Whole30 recipes. They are "clean" and have lots of great ideas. Coconut oil and coconut milk (not light) are good calorie dense foods that can help add some satiety to your meals and taste great. I make smoothies with fruits and coconut milk. YUM! I sauté veggies in the oil. Nuts and seeds are good too! http://www.thefoodee.com/tag/whole30/
  • Sarahmeridith
    Sarahmeridith Posts: 298 Member
    Thank you I did not think of coconut milk I will pick some up!

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