Newbie who needs help setting up goals

Hiya!
I have a few ideas:
SO, I noticed about 3 days into the program that the main page calorie number changes based on your exercise. At 5’10” and 175lbs, my “allowed” calories are 1620. Today I have eaten 1608, but instead of listing my allowed calories at 12, it says I still have 612 available because I logged a 600 calorie burn in Kettlebell class. Adding in exercise increases your calorie availability in the system!
If that isn’t what is throwing you off, try this:
From the home page click on “settings” then chose “update diet/fitness plan”. Make sure your age, height and weight are correct. Now, the important part. Look at what you marked for your daily activity level, most people are sedentary or lightly active. I am at lightly active, and I am on my feet all day working in a hospital based clinic. You should not be at active or very active unless you are actually exercising throughout your shift or lifting/pushing/pulling A LOT.
If all that looks good, then customize your goals. (I recommend this anyways, the protein levels are WAY too low on the recommended goals.)
From your home page click “goals” click “Change goals” chose “custom”. In here you can set your own calorie goal, change your calorie proportions (My trainer has me at 30% protein, 30% fat, 40% carbs) or change vitamin preferences.
Put in whatever calorie intake you desire. But a word of caution. The nutritionist I work with, who is an adult weight loss specialist, says no woman should EVER go below 1200 calories a day for any reason. She asserts that at less than 1200 there is no way to get all the vitamins, minerals, nutrients, etc. that a body needs to stay nourished. (FYI she is 4’10” & 90 lbs)
Good luck
FERbabe

Hi again!
I am no expert, I have asked lots of questions, read books, listened to podcasts, and hunted around on the internet to figure out what meets my needs.
Some of the websites I use are:
eatbetteramerica.org
This website has recipes that I have had good luck with, and there is a Q&A forum about health and nutrition. They have a lot of useful info.

Thatsfit.com has a lot of great resources too. It is a blog put together by a bunch of different sports and nutrition enthusiasts who really know their stuff. They do general discussions, product testing (like fitness equipment and clothing) and the occasional recipe as well.

If you have the insurance coverage, seeing a nutritionist is the best way to start. Go to someone who specializes in sports nutrition or adult weight loss. Finding a lifestyle you can maintain for the rest of your life is the goal!
If a nutritionist is not a possibility, most primary physicians have a decent feel for the basics and could help guide you.

Just remember, this is a process, and we all have a lot to learn. It may take you a bit of time to figure out exactly what is best for you and your body's needs.

Me personally, my focus it trying to get enough protein for lean muscle building while staying under that 1600 calorie mark. It sounds like my goals may be a little different than yours, but this should all give you a firm base to stand on.

Now, To specifically answer your question, to get in calories without upping the protein and carbs, you've gotta add some fat to your food. Don't panic now, fat is not a swear word! Your brain needs fat to function, the joints in your nerves need fat to transmit signals properly, some of your joints have fat pads on the articulating ends to protect them...there are places that it does belong int he body, and cutting it out entirely is not the best option.
Simple ways to increase your fat intake: Drink 1% instead of skim (or 2% instead of 1% etc), add a little cheese-yummy!
Cook with olive oil, or add herbs to EVOO and dip your bread in it. Use regular salad dressing-but watch out for carb content on those, some of them have a lot of sugar. There are lots more ways to do it, but those are the ones that come to mind immediately.
I know this sounds like crazy talk to most people, but unless you are on a low fat, low cholesterol diet because of your cholesterol levels or family history, adding a little fat will not hurt. Every gram of fat is 9 calories...and lets be honest, fat makes stuff taste better darn it!
Now, Go learn!!! Good luck!
FERbabe

Don't worry about going "over" on protein - the default is set very low (15%). Mine is changed manually to 25%, and many people go to 30% or higher.

You don't HAVE to work out for 2.5 hours a day. If you like it and have the energy for it, that's great. But listen to your body and make sure you're taking in adequate nutrition to fuel all that work.