How much should I increase my calorie intake a day? (urgent)
TarheelramTr
Posts: 18
So for the first two weeks on my diet I was at a bad calorie deficiency eating only 1k or a bit less calories a day. I'm 6'3, 18, and 259 pounds currently. I want to know at least be taking 2k_ calories a day as I hear that's what is healthy. I don't think my metabolism is ready for a sudden increase so I'm trying to add more and more each day. Yesterday I ate around 400 calories more than I usually do. Today I'm a pound heavier than I was yesterday, weighing at the same time. Should I be concerned or are there other factors at play here? Should I continue at 1,400 calories a day and let my metabolism catch up or keep increasing it every single day and if so how much should I keep increasing it from 1,400?
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Replies
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Keep increasing your calories until you reach your recommended intake.
The rate is up to you, but your gradual increase seems to be working for you, so I'd be tempted to stick with it.
The sudden weight gain is your body adjusting to your change in food consumption, everyone's weight fluctuates, don't worry.
Is the 2000 cal goal the goal MFP set for you?
Cheers, h.
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middlehaitch wrote: »Keep increasing your calories until you reach your recommended intake.
The rate is up to you, but your gradual increase seems to be working for you, so I'd be tempted to stick with it.
The sudden weight gain is your body adjusting to your change in food consumption, everyone's weight fluctuates, don't worry.
Is the 2000 cal goal the goal MFP set for you?
Cheers, h.
The goal of MFP is 2,650 which is a hard number for me to reach every single day but I want to be at least over 2k+ calories.
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You went through all this yesterday when numerous posters told you how much you should be eating based on your age, height and weight and traget deficit. Why not follow their advice as well as that of MFP if you wnat to diet in a safe and sustainable way or you cna go the way that will run a higher risk of you bingeing or quitting? Youve only been dieting/ whatever you call it for 2 weeks.
Read the stickies on the forum and learn about how to conduct your weight loss with the best chance of success. All this 1000 calories or less a day is part of my lifestyle change and im full up is rather alarming since the poster somehow managed to put on lbs in the first place, which means they managed susyained eating at a surplus.
Just get some friends, look at what people eat and as a growing young man then learn what a balanced, healthy diet looks like.0 -
You went through all this yesterday when numerous posters told you how much you should be eating based on your age, height and weight and traget deficit. Why not follow their advice as well as that of MFP if you wnat to diet in a safe and sustainable way or you cna go the way that will run a higher risk of you bingeing or quitting? Youve only been dieting/ whatever you call it for 2 weeks.
Read the stickies on the forum and learn about how to conduct your weight loss with the best chance of success. All this 1000 calories or less a day is part of my lifestyle change and im full up is rather alarming since the poster somehow managed to put on lbs in the first place, which means they managed susyained eating at a surplus.
Just get some friends, look at what people eat and as a growing young man then learn what a balanced, healthy diet looks like.
How about actually reading the post before making a reply? I already said I'm going to be eating over 2k calories a day, I was asking at what rate I should increase my intake before I reach it. I don't know what part of my post I said I want to keep eating 1000 calories.
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You ate at 1400 yesterday and you feel a sense of urgency to increase? Up your calories by 100 per day, so 1500 today.
Be prepared for the scales to reflect some water-retention and keep in mind that at a deficit you did not put on a pound of fat (or any other body tissue) over night.
How does that sound?0 -
Yeah I think 100 calories a day sounds good. I think I'm just going to stay away from the scale and only use it once or twice a week so it doesn't play with my mind.You ate at 1400 yesterday and you feel a sense of urgency to increase? Up your calories by 100 per day, so 1500 today.
Be prepared for the scales to reflect some water-retention and keep in mind that at a deficit you did not put on a pound of fat (or any other body tissue) over night.
How does that sound?
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TarheelramTr wrote: »I think I'm just going to stay away from the scale and only use it once or twice a week so it doesn't play with my mind.
Yep, that really works for some people. I'm at the other extreme. For a few weeks I was jumping on about 3 times a day. It really helped me to gain an appreciation for how much my weight just naturally fluctuates depending upon meal size, water drunk, time of day etc.0 -
If 2650 is the recommended intake you should work towards that.
You are still growing- ie: your bones haven't yet reached their full density and you need to eat enough that they have chance to develop fully.
Also, if you are not eating enough you may start losing more of your LBM than needed( lean body mass), as well as fat.
If you start some strength training, once you have your calories at the recommended level, it will also help you keep more of your LBM. It is much easier to hold onto it than try to rebuild it once you reach your goal weight.
Even though I am recommending you do some strength training, it is not needed for you to lose weight.
Cheers, h.
Ps you are the same height as my other half. What is your goal weight?0 -
TarheelramTr wrote: »You went through all this yesterday when numerous posters told you how much you should be eating based on your age, height and weight and traget deficit. Why not follow their advice as well as that of MFP if you wnat to diet in a safe and sustainable way or you cna go the way that will run a higher risk of you bingeing or quitting? Youve only been dieting/ whatever you call it for 2 weeks.
Read the stickies on the forum and learn about how to conduct your weight loss with the best chance of success. All this 1000 calories or less a day is part of my lifestyle change and im full up is rather alarming since the poster somehow managed to put on lbs in the first place, which means they managed susyained eating at a surplus.
Just get some friends, look at what people eat and as a growing young man then learn what a balanced, healthy diet looks like.
How about actually reading the post before making a reply? I already said I'm going to be eating over 2k calories a day, I was asking at what rate I should increase my intake before I reach it. I don't know what part of my post I said I want to keep eating 1000 calories.
And ive just told you, that you went through all this yesterday and people advised that you were eating way too little (unhealthily so) and then they checked the calculations for you which suggested you would still be on a deficit even at 2650 calories.
Get some scales weigh your food and use MFP to log your calories.
Read the nutrition section, look at peoples diaries and see what people eat.
As you were eating an unhealthily low amount in the first place, then going from that to a your target amount for a person of your age , height and weight should be your objective. Your body will thank you for eating enough instead of starving yourself. Just increase portion size or look for more calorie dense foods.
Losing 20lb in 2 weeks by eating less than 1000 calories a day for a 6'3" 280lb man was not sensible.
You can safely increase that amount quickly to 2000 as even then you will still be running over a 1000 calorie deficit. You will still lose.0 -
No idea why there is all this increase by 100 calories a day. His maintenance is over 3000. Why prolong eating at such a large deficit?0
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I'd go straight to 2650 and not step on the scales for 2 weeks
You will put back the water you've lost ...guessing 10-15lbs ...but you will still lose fat
Good on you for choosing a healthy, appropriate lifestyle change
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Since you were only at a huge deficit for a few weeks, you can safely and easily eat at 2000 calories immediately. Or, if that scares you (which it shouldn't) then go up 250 calories every day. You will see some gains but it's just glycogen restoring and water weight. But you should easily get to 2600 in a week or so. I eat almost that amount and I'm way older and smaller than you. It's not that tough to eat 2600 calories. Feel free to see my diary for ideas.0
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Just up them all at once and let your body acclimate (stay away from the scale for a good week or two). You are not "up" a pound, its retention of both water and food, give it a couple of days and it will be gone.0
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