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Using up all your calories??

Mountsorrel24
Mountsorrel24 Posts: 5 Member
edited December 2024 in Food and Nutrition
Does anyone else find it difficult to use up all their kcals each day?

I was on 3000kcals a day as I wanted to shed fat but in return gain muscle to tone up only.

But after doing my various workouts each day (A different workout everyday to shock the body) I still can not consume 3000kcals so I dropped to 2000kcals and still struggle.

I eat 4 times a day with a minimum of 30g of protein per meal?

Any advice would be really good

Replies

  • psuLemon
    psuLemon Posts: 38,439 MFP Moderator
    3000 calories is fairly high. What are your stats and what is your workout routine? And how much are you losing on 2000 calories?
  • Machka9
    Machka9 Posts: 25,960 Member
    Given that I'm at 1350 calories + exercise calories ... I have no trouble at all using up all my calories. In fact, one of the reasons I exercise is to give me a few extra calories to work with.

  • Mountsorrel24
    Mountsorrel24 Posts: 5 Member
    I have a heavy weights session, legs and glutes session and a core session.
    Also mixed in to that is a group cardio and resistance sessions, plus my bikes of 4 miles to and from the gym but I use that as my warm up.

    I was 105kg now:
    100kg
    Height 6'1
    Waist 35 "
    Biceps 15"
    Thigh 24"
    Chest 44"

    Currently hit a plateau weight loss wise but just look forward to exercise everyday!!!!!
  • Mountsorrel24
    Mountsorrel24 Posts: 5 Member
    I am currently burning btw 800 to 1000kcals per day doing exercise
  • godlikepoetyes
    godlikepoetyes Posts: 442 Member
    Find out what you TDEE is. Then, as long as you eat enough to meet your needs, I wouldn't worry about it. BUT, vigorous exercise can suppress your appetite and you may need to persuade yourself to get in those calories. A good way to get those calories in is to drink them--high calorie smoothies (that you make yourself). Orgain is really healthy--255 calories per 11 oz. High protein Boost will bump you up to your goal as well. You can also add avocado to your sandwiches, use whole-fat milk products, etc.

    But really, 3,000 calories? If only!
  • Francl27
    Francl27 Posts: 26,368 Member
    edited May 2016
    You're possibly overestimating your calories burned from exercise.

    But in your case, I'd probably drop most of the cardio and focus on weights. Having a huge deficit will just burn your muscles instead of maintaining them.
  • Lounmoun
    Lounmoun Posts: 8,423 Member
    I don't think I would find it hard to eat 2000 calories a day but my goal is 1200 so I don't.
    Change some of the foods you are eating.
    http://community.myfitnesspal.com/en/discussion/10142490/a-list-of-calorie-dense-foods/p1
  • psuLemon
    psuLemon Posts: 38,439 MFP Moderator
    smudge1967 wrote: »
    I have a heavy weights session, legs and glutes session and a core session.
    Also mixed in to that is a group cardio and resistance sessions, plus my bikes of 4 miles to and from the gym but I use that as my warm up.

    I was 105kg now:
    100kg
    Height 6'1
    Waist 35 "
    Biceps 15"
    Thigh 24"
    Chest 44"

    Currently hit a plateau weight loss wise but just look forward to exercise everyday!!!!!

    Are you following a structured lifting routine? If not, i would start there with one of these programs.

    Also, 2000 calories may not be a bad choice. At of males I know are around that range for weight loss. But if you hit a plateau, would take a look at your logging practices. Are you using a food scale? If not, pick one up. It's very easy to under estimate... so much so, that even pros underestimate by as much as 400 calories. Are you logging every day? If not, I would start with that as well.
  • fishshark
    fishshark Posts: 1,886 Member
    i wish i had that problem. even with 10k+ steps and working out i only get around 1450-1600 and i could easily eat tripple that.
  • FletcherLoder
    FletcherLoder Posts: 21 Member
    How far short are you of your calorie goal? Typically...

    If you need to get more calories in a day then add more liquid cals... a 2 scoop protien shake with milk and a couple tbsp of olive oil should do the trick... Do this twice a day for an easy extra 800+ cals.


    Changing your calorie goal doesn't change anything other than checking a box... if you have weight loss or gain plans then you need to eat based on that goal.
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