Calorie Banking

DrifterBear
DrifterBear Posts: 265 Member
in Health and Weight Loss
I usually eat a few hundred calories less than I need during the week so I can 'bank' some calories for the weekend. It allows me to enjoy a dinner out or dessert without obsessing on tracking. I'm losing weight, so I trust calorie banking works. My question is, what is the impact on body composition? My understanding is you can safely lose up to 2lb per week. If you eat too little, you start losing more muscle and not getting enough nutrients. Are there any negative impacts on composition if I'm calorie banking 5-6 days a week but my average weekly calorie intake is inline with my goal? Am I building a nutrient deficiency during the week? My activities include 5-6 days / week of crossfit, 6-8 mile runs and a 50+ mile bike ride.

Replies

  • I_amnr
    I_amnr Posts: 129 Member
    from my experience banking calories and having a cheat meal on sunday works for me because it gets me ready for the gym on Monday and Tuesday

    I'm 5'7 and I'm 110 kg (Started off at 120 kg) .. and have 1600 on rest days 2 days a week 1800 to 2200 4 days a week on work out days and can go up to 3500 even 4000 on sunday and I'm still with in my target .. i noticed that if i didn't have the cheat day i have a lot less energy in the gym the following week
  • gbebedoll570
    gbebedoll570 Posts: 28 Member
    edited May 2016
    maybe it depends on how you "bank" your calories..

    my MFP is set for 1200 calories a day to lose 2 pounds a week. I always eat 1200 calories a day or else I'd be extra cranky! lol..

    I bank my calories by doing 45-60 minutes of physical activity 6 days a week. and on Sundays I go out with my family and eat 2000 - 2500 calories for the whole day.. and up to now I am still losing 2-3 pounds a week...
  • MynameisChester
    MynameisChester Posts: 107 Member
    Muscle retention has more to do with your macronutrient breakdown, more specifically protein intake. Studies suggest 0.7 to 1.5 g protein per pound of bodyweight is needed to retain muscle, and that number depends also on how active you are, if you'redoing any resistance training and also you're body fat percentage. Isocaloric diets in which a higher percentage is consumed from protein has shown better muscle retention and greater fat loss. This is due to the fact that dietary induced thermogenesis is greater for protein compared to fats and carbs. Also protein is the most satieting of all so it causes you to consume less calories naturally. Set your protein macros first, and then bank your calories from carbs and fat so that you meet your calorie goals. That way you can retain muscle and lose weight.
  • RodaRose
    RodaRose Posts: 9,562 Member
    If you are asking if eating different amount on different days matters, the answer is no. You get "caught" up by the end of the week. You are fine. :)

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