Meeting my calorie goal
my_jennaration
Posts: 68 Member
I have my cal goal set at 1810, but I really struggle meeting it. I'm usually under a lot even on the days I work out. I'm doing well at maintaining my weight but not gaining anything. Any tips on making my goal, without stuffing myself full of "empty" calories?
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Replies
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First off, what are your stats? 1810 seems a little low for gaining, unless of course you are very petite. Not sure what your definition of "empty" calories is, but in my opinion, when gaining as long as you are hitting your macros, I don't think of food in that manner since every calorie has its place and will work with you to help you put on weight. What kinds of foods are you currently eating? If you are close to your goal, try increasing your portion sizes of your current foods. I find increasing carbs helps or adding things like oils, granola, avocados, nuts, nut butters, fuller fat dairy to your meals. Fruit juices also help I find.0
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You just need to eat more calorie dense foods, I was having the same problem trying to meet 3500 calories. Jasmine rice, noodles, and cream of wheat is good for high carbs. Red snapper, turkey, and lean beef is good for high protein. And avocado, nut butters, nuts, and real butter is good for high fats.0
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peanut butter0
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Depends on what you consider "empty calories." I eat super "clean" all day long and meet my micro nutrients and protein and then have a nice big bowl of ice cream at night. Or cereal. Or popcorn. Depends on what sounds good and what best fits my remaining macros for the day while still being yummy.0
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Peanut butter, nuts, ice cream....0
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If you're still stuck in a dieting mindset (getting as much nutrition as possible on as few calories), you're going to have to redefine "healthy" in order to gain. Calories have value, in and of themselves. Nothing is an "empty" calorie if it's helping you meet your macros.0
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Nuts like others have already said....A 99g bag of sweet n salty mix is 490cals.0
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I'm here to lose weight, so by my logic you should eat the things I'm avoiding excess of... peanut butter (1 tbspn = 100 calories+), bananas are high calories for a fruit, avocado (good to add to a salad or on toast), cook with oil rather than one of those "<1 calorie per spray" oil sprays, full fat milk, cheese and yoghurts/fromage frais, etc
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Including some more calorie dense foods would be an easy way to boost your calories by a few hundred calories. This is a generic list and doesn't account for your personal definition of healthy, but anything here can be included in a balanced diet (as long as there are no allergies, medical conditions, obviously):
avocado
cheese
full fat diary
Greek yogurt
ice cream
peanut butter
dark chocolate
less lean cuts of meat
seeds (chia, flax, sunflower, etc.)
nuts
olive oil
coconut oil
butter
beans and lentils
protein shakes, bars, and smoothies
hummus
beef jerky
cornbread
tuna
full calorie condiments
full calorie sauces & dressings
sour cream
guacamole
whole grain pasta
rice
bacon
whole eggs
quinoa
fruit and fruit juices
pretzels
bananas
scones
muffins (bran, blueberry, banana nut, etc.)
potatoes (sweet, red, gold, purple, white, etc.)
granola
coconut
salmon
edamame
honey
molasses0 -
I'm only 5'4" and currently weigh 110 lbs.. the 1800 is where MFP put me? I eat home cooked three meals everyday and I'm not generally left feeling hungry. By "empty' calories I mean things like candy, chips, etc. I have no problem eating those things just don't want to make a habit of it if I can eat something better..( I also have a toddler and try to limit the types of snacks I keep to teach her good eating habits) I really appreciate all the input! I'm new to all this so I don't really know what's high in calories or carbs. I do have a hard time meeting my Carb goal. I like the wine idea! haha0
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Jennarmayfield wrote: »I'm only 5'4" and currently weigh 110 lbs.. the 1800 is where MFP put me? I eat home cooked three meals everyday and I'm not generally left feeling hungry. By "empty' calories I mean things like candy, chips, etc. I have no problem eating those things just don't want to make a habit of it if I can eat something better..( I also have a toddler and try to limit the types of snacks I keep to teach her good eating habits) I really appreciate all the input! I'm new to all this so I don't really know what's high in calories or carbs. I do have a hard time meeting my Carb goal. I like the wine idea! haha
Well, for reference, I'm 5'6", 130 lbs (was 124 before I started this bulk, and 16% body fat). I'm bulking on 2700 calories and lifting 4x/week, no cardio other than taking a walk at lunch. Not sure if that helps, other than to say that 1800 calories still sounds a bit low if you're trying to gain some weight.0 -
Easy to hit in 5 to 6 small meals a day. What kind of training are you doing? How many times per week do you workout?
For Carbs add Sweet Potatoes (4-6 oz) White Rice (1/2 to 3/4 cup) with 5-6 oz of meat (fish, chicken, ground turkey). Do this 3-4 times per day and eat a big breakfast with oatmeal and eggs. Throw some peanut butter in whey shake as a snack or post workout with a carb powder and you'll be there.0 -
Easy to hit in 5 to 6 small meals a day. What kind of training are you doing? How many times per week do you workout?
For Carbs add Sweet Potatoes (4-6 oz) White Rice (1/2 to 3/4 cup) with 5-6 oz of meat (fish, chicken, ground turkey). Do this 3-4 times per day and eat a big breakfast with oatmeal and eggs. Throw some peanut butter in whey shake as a snack or post workout with a carb powder and you'll be there.
True. It's easier to hit in multiple meals. I kinda graze during the day starting around 11 am and eat around 1500 calories until I leave work at 5 pm. Then I've got 1200 calories to stuff in my body for dinner/after dinner treats!0 -
Hi! I'm 5'5 and also 110lbs, looking to gain weight. The calorie goal presented to me by MFP is 2060, and the first couple days I did have a very difficult time meeting said goal. What's helped me is calorie rich snacks. Not to sound like a parrot, but lots of nuts, nut butters, dairy, and the likes. The nutrition bit of the journey tends to take care of itself in that my meals are homecooked and well rounded. I've also made it my mission to eat larger portions at each meal - which was very hard to do because it felt like I was stuffing myself.
If you do partake in the wine idea - please have about 8 glasses for me. Thank you.0 -
If you're still stuck in a dieting mindset (getting as much nutrition as possible on as few calories), you're going to have to redefine "healthy" in order to gain. Calories have value, in and of themselves. Nothing is an "empty" calorie if it's helping you meet your macros.
I'm finding this to be true for my bulk. It's hard to wrap my brain around trying to eat more. Last night I had a 180 calorie vanilla porter and I lamented that choice even after I realized I was still well under my goal. I even considered working out again to help offset it.
Definitely a sign I need to bulk/take a diet break.
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I am lactose intolerant and since I've found that out and was able to drink milk again (lactose free) it has helped me a lot in reaching my calories without screwing my macros. I drink fat free so it helps. I drink about 3-4 cups daily, with cereal or a protein powder, it's less filling than food but it adds 400 cals in just the milk, about 200 more with the cereal and protein powder. I'm still very full at the end of the day but it's better than solid food.
By the way, things like peanut butter and guacamole are high in calories but also high in fat. It's hard eating them without screwing up your macros....0 -
Any change in weight, whether up or down, requires a change in your mindset. I like to eat clean, unprocessed foods, but to be honest I am having a very difficult time meeting my calorie goals on just meat and vegetables. While I admire your dedication to your child's future eating habits, you have to take care of *you* first, or you won't be healthy enough to take care of her. And your child definitely doesn't need to eat every single thing you eat, and it sounds like she's young enough not to notice the difference in your diets.
Since your calorie goal is so low, I'm assuming you're sedentary, or input that into the MFP calculator. Make sure you are accounting for all activity (like chasing after your toddler). There are free pedometer apps for the iPod if you have one that link directly into MFP and subtract the calories you burn during normal daily walking. On days where my dogs get out of the yard, I can burn a couple hundred calories following them through the neighborhood trying to call them back home.
Adding healthy fats is a good way to go. I have a sensitivity to iodine, so I have to watch peanut consumption, as they are pretty high in iodine, but there are other things like avocado, coconut and coconut oil, and an organic dark chocolate or two wouldn't hurt.0
That is dedication!
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