upping my calorie intake.

lizzie093
lizzie093 Posts: 81
edited December 2024 in Health and Weight Loss
I worked out how much i exercise by how much i have exericising and i have under eating by so much,

so i have moved my calorie intake to 1800 per day. by the time i exercise, my net calorie will be about 1000-1200.

But the thing is, im used to eating 1200 a day and am not hungry but people say im starving myself, and now that im exercising my net calories range from 400-800 calories.

i dont want to put on weight, im worried i will be!! :(
i just want to because toned up and loose my body fat. but im worried i will put on more fat by eating more :(((((

Replies

  • lottieloves85
    lottieloves85 Posts: 73 Member
    I'm going through exactly the same thing, I need to up my calories but that just goes against everything I've ever been taught growing up! My net is usually about 400-800 too and I was getting insensitive comments from other MFPs who were accusing me of being anorexic! (I'm not, I'm 142lbs and wanting to lose another 9lbs for my wedding and for my long term health!) It got so awful I had to make my diary private because the criticism was getting to me. I think it just depends on how you feel in yourself, I struggle to eat more than 1200 cals, despite exercising I still don't feel particularly hungry and as I'm still losing pounds and inches it just seems daft to me to eat more?! If you feel weak and hungry during/after exercise then yes up your cals, I've heard from others that upping their cals meant they lost more so it obviously does work for some! Good Luck :)
  • dmzf
    dmzf Posts: 47 Member
    I'm in the same boat as you all minus the weight loss. It is so hard to eat the 1200 cal a day. I've lost inches but no weight yet. We are all different and beautiful. If you are losing lbs and feel good that may be all your body needs. Good luck in meeting your goals.
  • juliesummers
    juliesummers Posts: 738 Member
    bumpitybumpbump.
    I've been trying to increase my calories for a long long time now, but I'm so worried I'll gain from it.
    I need to hear as many success stories as possible.
  • TinkrBelz
    TinkrBelz Posts: 866 Member
    Myself as an example:

    January was exercising and burning 500 calories and eating 1200 calories. I lost a pound...but not what I was expecting. I was in a defect of over 6000 calories per week.

    So, I increased to 1600 calories (still burning 500 calories) I lost another 2lbs and I felt good. I was not always hungry and I did not feel bloated.

    Then I read about increasing protein and other stuff.

    SO, I changed it again. 1600 calories and 100 carbs and 150 protein. This is where I saw the biggest difference. The weight really did start coming off fast and I was starting to see my lean muscle underneath.

    The past month, I am now up to 1800 calories (still 100 carbs and 150 protein) I spike calories on Friday and I burn around 350-400 calories (I am just more fit, so I can not get my HR up as high) and I am slowly losing an average of 1/2lb per week. It does not how up as such, but when I look back on the last month I have lost 1.4lbs. That is good since I really do not have much to lose.

    I know it is scary to increase calories, but it is also scary having your metabolism reset at a lower amount.

    Easy calorie adds: Almonds 170 cals, coconut oil 130 cals, protein bars are usually 180-210 calories.

    Don't be scared, if you are working out your body does need energy. You may pop up a pound or two at first, but do not panic, your body will adjust! :smile:
  • mfpcopine
    mfpcopine Posts: 3,093 Member
    I worked out how much i exercise by how much i have exericising and i have under eating by so much,

    so i have moved my calorie intake to 1800 per day. by the time i exercise, my net calorie will be about 1000-1200.

    But the thing is, im used to eating 1200 a day and am not hungry but people say im starving myself, and now that im exercising my net calories range from 400-800 calories.

    i dont want to put on weight, im worried i will be!! :(
    i just want to because toned up and loose my body fat. but im worried i will put on more fat by eating more :(((((

    If you're not hungry, don't eat more. You are not starving yourself. Look up some articles on the misuse of "starvation mode" in this forum.

    Do you feel well, have energy, find your diet sustainable, are losing weight? Stick with what you're doing.

    Or you can do the obvious, up your calories and then if you gain weight, lower them again.

    If you are at or near your ideal weight, look up diets that focus on fat loss. They're called "protein sparing" diets. They usually can't be followed for more than a few weeks.
  • kelsully
    kelsully Posts: 1,008 Member
    bumpitybumpbump.
    I've been trying to increase my calories for a long long time now, but I'm so worried I'll gain from it.
    I need to hear as many success stories as possible.

    I upped mine and I feel less neurotic and more balanced etc...but I took it really slowly upping them 50-75 cals every 2 weeks until I hit MFP maintenance...that way my body would adjust slowly and not freak out
  • sandralila
    sandralila Posts: 21 Member
    I was trying to eat 1200 calories daily, but usually got hungry and ate poorly, and was'nt losing, so even though I was scared to up my calories I added another200-400 calories and the first week I did gain, as I was told I would, but then the following week I lost 2 lbs. I feel better and no more bingeing. If I lose again next week I will know I am doing the right thing for my body.
  • TinkrBelz
    TinkrBelz Posts: 866 Member
    I wanted to add a couple of things. I do think your body and appetite can adjust to not eating as much. So, just because you are not hungry may not mean that your body does not need more food. If you were not exercising, I would not worry about the under eating...I just think that our body does need fuel.

    OK, so here is a couple of things to look at. Find your TDEE

    http://www.fitnessfrog.com/calculators/tdee-calculator.html

    They say that a safe weight loss is TDEE-20%.

    Mine as an example: I workout everyday. So, my TDEE is 2250

    2250-20% (450) = 1800 calories. I should eat 1800 calories to lose weight safely. I do not have to eat exercise calories back because my TDEE already took that into account.

    I set MFP to maintenance and that is 1780...so right on target for TDEE-20%

    Now, I loved this article about carbs.

    http://i.dailymail.co.uk/i/pix/2012/05/11/article-2142772-13088200000005DC-43_306x795.jpg

    You just do what you feel best, I just wanted to give you another option about eating a little more.

    I think Kelsully's advice about adding 50-75 calories every 2 weeks is a great idea!!
  • mixedfeelings
    mixedfeelings Posts: 904 Member
    It's a bit of a tricky thing, I'm never sure what to believe. In my early twenties I under-ate for many years, on a good day I would eat around 600, I eventually became ill (after around 2 years) and started to gain whilst eating only 1000 calories, I've continued to do so even with going between 700-1500 calories. Since starting this site I've realised I need to eat more, I try and eat back most of my exercise calories now that I have a hrm , I'm losing weight slowly but have recently increased my calories. I know with me it will take time but the amazing thing I've noticed that even though I haven't lost any more recently I look at lot better and I haven't gained any weight either. It's best to get a feel of things and see what works for you.
  • kammy92
    kammy92 Posts: 408 Member
    Myself as an example:

    January was exercising and burning 500 calories and eating 1200 calories. I lost a pound...but not what I was expecting. I was in a defect of over 6000 calories per week.

    So, I increased to 1600 calories (still burning 500 calories) I lost another 2lbs and I felt good. I was not always hungry and I did not feel bloated.

    Then I read about increasing protein and other stuff.

    SO, I changed it again. 1600 calories and 100 carbs and 150 protein. This is where I saw the biggest difference. The weight really did start coming off fast and I was starting to see my lean muscle underneath.

    The past month, I am now up to 1800 calories (still 100 carbs and 150 protein) I spike calories on Friday and I burn around 350-400 calories (I am just more fit, so I can not get my HR up as high) and I am slowly losing an average of 1/2lb per week. It does not how up as such, but when I look back on the last month I have lost 1.4lbs. That is good since I really do not have much to lose.

    I know it is scary to increase calories, but it is also scary having your metabolism reset at a lower amount.

    Easy calorie adds: Almonds 170 cals, coconut oil 130 cals, protein bars are usually 180-210 calories.

    Don't be scared, if you are working out your body does need energy. You may pop up a pound or two at first, but do not panic, your body will adjust! :smile:
    Awesome!! I just upped mine recently from 1200 to 1500 by the advice of a friend here..........lost already this week ..just did it last week and I was at a plateu for awhile!!!
  • mrsmel55
    mrsmel55 Posts: 168
    There is a forum...Eat More to Weigh Less....Go there and read ... I was reluctant to do this myself...but I wasn't losing. I have been exercising every day....doing Zumba and burning a lot of calories. And I was losing a 1/2 pound a week maybe. We went on a camping trip and I ate more that weekend ( not an excessive amount but more) and guess what ,,,,I lost 1.8 pounds by the next weekend! Then I went back to my 1200...and not a pound until I decided last weekend after getting advice from an MFP friend and joining Eat More to Weigh Less and upping my caloires to above my BMR and 20% below my TDEE....I had a lost of 1.6 pounds this week!!! I don't know if it will work for everyone but it seems to have helped me. I still have a long way to go, another 84 pounds to my goal, but if you feel like its working then you will find it easier to stick with it....
  • Nancy_AZ60
    Nancy_AZ60 Posts: 99 Member
    I started at 2200 a day Sugar snacks and chips to feel good.. I reduced calories down to 1200, cut out Caffine, starting eating clean/healthy foods and gained two or three pounds the first week.. but.... Then Started walking and lost 1 then 2.. Upped my calories to 1450.. not much but enough to bump up my SLOW metablism. Lost a few more.. Just 3 weeks in to this new life style. I have lost 5.. Think I will work on getting more exercise for now, am not going to mess with success.
  • mfpcopine
    mfpcopine Posts: 3,093 Member
    I started at 2200 a day Sugar snacks and chips to feel good.. I reduced calories down to 1200, cut out Caffine, starting eating clean/healthy foods and gained two or three pounds the first week.. but.... Then Started walking and lost 1 then 2.. Upped my calories to 1450.. not much but enough to bump up my SLOW metablism. Lost a few more.. Just 3 weeks in to this new life style. I have lost 5.. Think I will work on getting more exercise for now, am not going to mess with success.

    Your metabolism does not need to be "bumped up." See where you are in 6 months, a year, 5 years.
  • michellekicks
    michellekicks Posts: 3,624 Member
    Myself as an example:

    January was exercising and burning 500 calories and eating 1200 calories. I lost a pound...but not what I was expecting. I was in a defect of over 6000 calories per week.

    So, I increased to 1600 calories (still burning 500 calories) I lost another 2lbs and I felt good. I was not always hungry and I did not feel bloated.

    Then I read about increasing protein and other stuff.

    SO, I changed it again. 1600 calories and 100 carbs and 150 protein. This is where I saw the biggest difference. The weight really did start coming off fast and I was starting to see my lean muscle underneath.

    The past month, I am now up to 1800 calories (still 100 carbs and 150 protein) I spike calories on Friday and I burn around 350-400 calories (I am just more fit, so I can not get my HR up as high) and I am slowly losing an average of 1/2lb per week. It does not how up as such, but when I look back on the last month I have lost 1.4lbs. That is good since I really do not have much to lose.

    I know it is scary to increase calories, but it is also scary having your metabolism reset at a lower amount.

    Easy calorie adds: Almonds 170 cals, coconut oil 130 cals, protein bars are usually 180-210 calories.

    Don't be scared, if you are working out your body does need energy. You may pop up a pound or two at first, but do not panic, your body will adjust! :smile:

    ^^^
    Everyone needs to take Tinkerbelz' advice!! She looks AMAZING and eats. And I love her for that...
  • LadyKatieBug
    LadyKatieBug Posts: 178 Member
    I am in the same boat. here is a good group on mfp to join that has been a huge help to me. eat more to weigh less. the people are so supportive.
  • Nerdy_Rose
    Nerdy_Rose Posts: 1,277 Member
    1200/day for a long time.
    Plateau.
    1330/day. No change.
    1460/day. No change.
    Gives up in frustration.
    Switches to maintenance: 1600/day without exercise (1800-2000+ with exercise).

    Plateau breaks. 2 pound loss. Now weight hasn't changed, but all of my pants are too big and I can punch really hard.
  • JessLLoser
    JessLLoser Posts: 235 Member
    O.k. go and check your calorie requirements for you height and weight, If you exercise a lot, and you also walk around in the day, i.e. a teacher. Then you are probably more active than you think.

    You can`t lose weight because your in a plateau.

    I got a calorie monitor, you know like a fit bit. I found out I am burning 1000 cal a day more than I thought.

    Your body is made to survive. That is what it is doing.

    Do you want to live? Or just survive? Why is it other thin people can eat 2000 calories a day and stay thin. They haven`t starved themselves in the past.

    Please follow the advice people are giving, up your calories. You might have to do it by a lot. I did. I now eat 1000 calories more a day than before and am maintaining.

    At least read about it.

    Check out

    Eat more to weight less video sticky.
    Metabolism repair mode
    Women who eat more than 2000 calories

    These groups are fabulous.

    Please check it out, you`ll be happy you did. No one is here to convince you but you can help yourself to the info.
  • pnut80
    pnut80 Posts: 77 Member
    really glad i found this thread! i am in the same boat...ive been eating around 1200 since febuary and ive lost 17 lbs so far but now ive hit a wall. ive read some articles like 1 over in the eat more weigh less group, about plateaus and now im kinda confused.

    i do pretty much all cardio about 4-5 times a week for an hour or a little more some days. and usually on exercise days i eat at least half, if not more, of my calories back. for whatever reason, i just havent been doing strength training, and i cant even answer that lol.

    and in the article it says that if you are not incorporating strength training to your cardio and a healthy diet then that can cause a plateau as well. i was thinking about upping my calories but now im thinkin i may just need to add some strength training.

    BUT...i do feel like im not eating enough but i feel like im gonna blow up if i eat more! im so nervous about eating more because ive gotten so used to 1200ish a day.

    what i do know is that this is so frustrating! and ive got to try something ASAP!
  • marycmeadows
    marycmeadows Posts: 1,691 Member
    I have lost 111lbs since january 1, 2011 -- I typically eat 1800 a day -- subtrac exercise, and I try to net 1200 - If I exercise more, I eat closer to 2000. It works. starving yourself does not.
  • michellekicks
    michellekicks Posts: 3,624 Member
    I have lost 111lbs since january 1, 2011 -- I typically eat 1800 a day -- subtrac exercise, and I try to net 1200 - If I exercise more, I eat closer to 2000. It works. starving yourself does not.

    YOU are awesome! Congratulations on your success.
  • psuLemon
    psuLemon Posts: 38,459 MFP Moderator
    Well considering it takes 3500 calories more than you burn to gain a pound of fat it isnt as easy as you think. So if you burn 2000 calories a day (which is super easy) that means you burn 14,000 calories in a day. So uou would need to eat 17,500 calories in a week or 2500 calories a day.

    Now, lets add another perspective, i have designed well over 200+ meal and exercise plans for people on this board. I have yet to have one less than 1600 calories and 90%+ over 1800 calories. On top, not to brag, but i have over a 99% success rate.


    Its simple, food is fuel. If you dont eat enough your body will find fuel. And where is an easy source of energy... thats right muscle. It converts the amino acids from muscle for energy. So my question is, do you want to lose fat or muscle? Lets consider. Muscle is what makes a body lean, it controls your metabolism, insulin, immune system and so much more. What does fat do? Well it protects vital organs. But here is a kicker, your body wont allow yulou to cut fat where it doesnt have enough protection.


    The thing is, if you want a tight body, then you need to cut fat. And you do that by eating about 20% less than your tdee and doing heavy strength training.
This discussion has been closed.

Categories