Help! 1102 calories to eat : going to skate 6 miles in a w

eat more calorie dense foods or eat more food

If this is just a one-time deal, I'd do your best and if you're under... oh, well.

If it's something you do regularly, plan ahead next time.

But I also don't think 1500 calories is a huge amount split between dinner and an evening snack. Most of my dinners are around 1000 calories. If I needed to add more calories, I could do so easily.

Peanuts. Lots of peanuts.

Have a protein shake, 1/2 cup almonds, and a glass of milk. There's half of the 1500 in a snack!

Add to meals. Have a more calorie dense lunch, as an example. You've yet to log dinner, so if you can stretch it to 750 cals, you're done!

I only have about 14 pounds to hit what I think will be my ideal weight - Hope to be there soon.

Interesting! I think that's a different problem. Losing the last 10 pounds (or 15) gets to be a challenge. I'm down to about 5. For me, I've increased the intensity of my workouts. I bought a heart-rate monitor watch (Polar FT7) to more accurately track how many calories I burn (not nearly as many as MFP or the fitness machines said I did) and I've been even more careful about how many calories I eat.

I still do my "free day" but I account for those calories the rest of the week (eat 1,800 calories over my TDEE, so I cut 300 calories from the other 6 days).

I wouldn't rush to eat calorie dense foods like cheese or nuts. You're not that desperate for calories. Both cheese and nuts specifically make me nervous because I have the tendency to overeat them. I can eat half a jar of peanuts in a sitting.

I have the same question as you about what my net calorie number should be. My understanding is that as long as you eat over your BMR, it should be ok if you net significantly under it due to exercise. But if you're really honestly hungry, tired or feel run-down, eat more - especially if you burned a lot of calories through exercise that day. But I definitely stand by my comment that you don't want to eat back all those exercise calories unless you're officially in maintenance.

I burn about 600 calories a day in my workouts (per the heart rate monitor), and then I often go for a walk in the evening to burn a bit more. So I frequently net under my BMR and I haven't seen any ill effects - unless you consider weight-loss a bad thing.

My BMR: 1870
TDEE: 2244

On a typical day, I eat about 2200
burn 600+ in exercise
Net around 1600

I agree with the previous poster who said that you shouldn't eat back *all* of your deficit. If you are trying to lose weight, eating all of it back is somewhat unproductive. However, I understand your concern that you don't want to push it too far. Too much of a calorie burn can make you tired, hungry, cranky, and generally be a drain.

Let me take a moment to make some side comments on fats. Not all fats are bad. Many of them contain things called "essential fatty acids" that your body needs in order to function. They form the walls of every cell in your body. They are a requirement. They are why we can't have a fat-free diet. Others contain Omega-3, 6, or 9 fatty acids which are actually good for you. They help lower bad cholesterol and protect you from pollution and other things that damage cells. The down side is that they are high in calories.

In this case, you get to have an extra snack that will let you boost your nutrition. A lot of vitamins and minerals aren't absorbed properly without certain kinds of fats to help your body suck them up and/or use them.

Peanut butter, nuts, seeds and other healthy fats can help you cover a too-big calorie deficit in a hurry.

Peanut butter - 188 cal per 2 T
Walnuts - 48 cal per 1 T
Pecans - 19 halves = 196 cal
Cashews - 157 cal per oz.
Pumpkin seeds - 157 cal per oz.
Sunflower Seeds - 60 cal per gram.

Macadamia nuts, hazelnuts, and sesame seeds are also good choices. You might consider having some dressing on your salad. Olive oil, sunflower oil, and safflower oil make for good oil & vinegar type salad dressings. Throw in some nuts, a bit of cheese, and voila - deficit is handled.

Try an apple with peanut butter. Peanut butter definitely has calories. If you can afford it jiff to go is pretty good. have some meet with dinner and fruit. or replenish with gatorade. These aren't huge calorie loads but it's what i can think of off the top of my head.