What do you do at the end of the day if under cal?

If it only happens on occasion, I wouldn't worry about it. If you're regularly under, add in some calorie dense foods (nuts, nut butters, dairy items, oils and butters, avocados)

Plan better. Plan your meals, plan your exercise. If you know you're going to run a 10k and burn ~600 calories, factor that in to your breakfast and lunch, so you're not trying to make up a huge pile at the end of the day. Eat just a little bit more at each meal and snack.

That said, sometimes things happen. (Sometimes I forget to stop and eat lunch!) If I have a huge deficit at the end of the day, I like vanilla protein powder mixed with chocolate milk.

Yeah honestly don't worry. I am 6' and 195lbs and for the next few weeks im on a 1250 diet, which I am fully aware is very low but I am doing absolutely fine and will be absolutely fine as long as I dont sustain it for months on end. I just ensure the food I do fit in there is nutrient rich.

Everyone here has been posting great advice, but sometimes we do need to remember, we're not made of glass, our body won't suddenly stop functioning if you're on low calories for a while, it happened to us thousands of years ago from time to time and we did pretty well for ourselves. We would be a pretty useless organism if we were THAT fragile.

Before people comment telling me that's too low for me, I've got a bouldering tournament in 3 weeks to have to shed as much weight as fast as possible before then to give me the best shot at winning it! Its not a long term plan

I would say if your not showing signs of fatigue you are probably ok. However I agree w planning out meals better. I add peanut butter to smothies or an apple to help up my calories. I try not to go under 1200 if possible. Good luck to you

Oh my god that looks incredible

If you're not hungry don't eat. It's not a problem.

I usually just leave them for a "rainy day" when I go way over my calories. I also leave them since I know I'm not 100% with my logging, so I figure the extra gives me some cushion.

If I'm within a couple hundred I leave it, assuming that my exercise calories may be a little high and my food calories a little low. If I'm way under, like I was today, I have a beer with dinner and dessert later:)

mnewell0293 wrote: »

joejward95 wrote: »

If I've reached the end of the day and have cals left and im not hungry I just don't eat. Don't worry, you're not going to die by being under some days, even if it is by 700 on a 1400 diet. The human body is very resilient, we're designed to be able to go for decent periods with little/no food.

Thanks - makes me feel better....I was going crazy thinking I will not lose if I am not close to my daily goal....

You thought you wouldn't lose?! Dude, if that was the case then say, children in poverty wouldn't get skinny. The less calories you eat, the more you will lose. There is no 'starvation mode' where you suddenly stop losing, or worse, start GAINING because you're not eating... the calorie goal is to ensure that you're losing weight healthily, by putting in what you need to keep up good body function at the same time. If you ate 700 calories a day you would lose, you would lose fast, and because of the extreme deficit, your body is more likely to target lean muscle mass. Hence why extreme restriction based diets should be supervised by a doctor to ensure that your body isn't going to damage itself in the process.

That's why the target calorie goal. Safe weight loss travels.

If you ate 700 calories, and maybe that was for a huge meal of chicken and salad or something... I mean, 300 calories can get me a meal too big to finish if it's the right foods, or it can be a scoop of peanut butter. You're full? Well, then just go to bed. Or treat yourself, if you'd like. Neither will hurt you.

Some days I need to consume more to get closer to a healthy caloric intake (male so I should get but do not usually get 1800 minimum). It is so easy to hit less than 1000 net calories. The key is to add protein or fat cals to make it up. NO carbs (unless fruits and veggies).

I think knowing your BMR numbers are a good tool as well. Myfitnesspal actually has one, but I used one I found on google. This helped me find out that I was putting my body into starvation mode and I stopped losing weight.

Additionally, you may want to re-evaluate your activity level when you set your goals. I had to go back and change mine to sedentary.

Either way, I care less about my calories than my carbs and sugars. Limit carbs to around 100 and sugars to as low as you can and you will lose weight by the fistfuls. Im down 24 pounds of fat and 43 to 35 inch waist in the last year. I added 5 pounds of muscle.

I tend to be short on my protein goals, so if I have a lot of extra calories and I'm hungry, I will eat some nonfat Greek yogurt. But generally, I just assume I'll make up for it with a big meal on another day (and I always do).

Enter your exercise as 1 calorie. Everything is just an estimate anyway.