Coming from someone who has also lost 70 lb I imagine that you've been on a low calorie diet for a long time (say 3 year) and we may need bite the bullet and eat at
maintenance calorie for a while (maybe 2 weeks?).
But lets say you decide to take a «short» diet break and allow
yourself maintenance calories for the day, or maybe even a 10 - 20 % surplus?
If exactly what you say is true, sounds like you are more or less getting
maintenance calories for each day.
If
my maintenance calories for training days is 3000 cals, I would eat 3500 cals on training days.
Not exact matches
Those on the 5:2 diet ate normally
for five days and
for their two fasting days consumed 600
calories, using LighterLife Fast Foodpacks, whilst those on the daily diet were advised to eat 600
calories less per day than their estimated requirements
for weight
maintenance (in the study women ate approx. 1400
calories, men ate approx. 1900
calories / day).
What I recommend, primarily
for psychological reasons, is a re-feed meal at
maintenance calories once per week
for a female until she gets sub 20 per cent body fat; at this point, she can make it two re-feeds per week.
Very low carbohydrates are the third reason
for muscle loss.To burn fat you have to lower carbohydrates, but lowering them drastically is a mistake.A good rule of a thumb is to keep the protein intake constant and lower the
calories by 300 - 500 under
maintenance by lowering the carbohydrates.That's cutting about 80g - 120g carbs a day.
Nevertheless, if you want to put on more muscle, you have to eat more
calories than the amount needed
for maintenance.
Try to eat the
maintenance amount of
calories for a couple of days, followed by a high
calorie day and then a low
calorie day.
For example, a 170 lb male may have a
maintenance caloric requirement of around 2500
calories / day.
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Second, it will add or subtract the appropriate number of
calories from your
maintenance level to create either a
calorie surplus
for muscle growth or a
calorie deficit
for fat loss.
Lots of trainees still believe that doing sit - ups or crunches will get them a six pack — WRONG.A well balanced diet is the key
for ripped abs.Eat too much and you gain weight quickly, eat too little and you'll lose muscle mass.The key is to slowly reduce
calories and experiment.Try to eat 300 - 500
calories less than you burn in a day.
For an example if your
maintenance calories are 2500 and you burn another 500 during your workout, that makes a caloric expenditure of 3000
calories a day.Eating around 2500 - 2700
calories a day is a good start in your fat loss journey.
I recommend a 20 % deficit below your
maintenance calories (TDEE), a 30 % deficit at most
for those with high body fat.
So,
for example, if your daily
maintenance level is 2500
calories (again, just an example), and you consume 2500
calories per day, you will maintain your weight.
Well, let's say
for example that the number of
calories you need to consume per day to lose weight is 2500 (500 below
maintenance).
So,
for example, if your
maintenance level was 2500
calories, and you consumed 3000
calories per day, you would gain weight.
For example, if your estimated
maintenance level was 2500
calories, and the experiment showed that you did indeed maintain your weight consuming this amount, you should now start consuming 2000
calories per day instead.
For the sake of using an easy to understand example, PersonX will weigh 200 pounds and have a daily
calorie maintenance level of 2500
calories.
Now that you have a good estimate of your daily
calorie maintenance level, it's time
for the fun part.
A half - cup serving of seedless red grapes supplies just 29
calories, making them a smart choice
for weight - loss and weight -
maintenance regimens.
Use the
Calories Calculator to determine your
calorie intake per day
for maintenance and weight loss.
For completeness, if you are reading this and are about to start a muscle gain diet and wondering how to work out «
maintenance»
calories --
Did your nutritionist say you need to eat 1500
calories per day
for maintenance or weight loss?
Once you have your estimated
calorie maintenance level (using either the basic multiplier or Harris Benedict formula), just add 200 - 300
calories to that figure to determine approximately how many
calories you should aim
for each day.
To ensure you eat the perfect amount of
calories for your body, choose a weight
maintenance program in Lifesum's app, available
for free on the App Store & Google play.
If you eat at a
calorie deficit
for a few days, then at
maintenance for a few days, then you pig out
for two days on the weekend, you will not be in a weekly
calorie deficit and you will either maintain or gain weight, depending on how much food you have eaten.
And is the 1900
calories you worked out
for maintenance, or did you subtract the 500
calories to be in a deficit?
200 - 300
calories above
maintenance is a good guideline
for this.
Lifesum does the
calorie maintenance calculation
for you.
Discover how to work out the amount of
calories you need
for weight loss and weight
maintenance, based upon your desired weight and activity levels.
With less body mass, less
calories are required
for body composition
maintenance.
Muscles require more
calories for maintenance.
First, eating a
maintenance calorie amount is crucial
for performing well in the gym.
If
for whatever reason you've only been averaging 8,000 steps when your goal was 10,000, that 2,000 difference may very well be the difference between
calorie maintenance and deficit.
I've been
calorie restricted
for gut healing protocols and I've been able to maintain my muscle almost like I never dipped below my
maintenance caloric needs.
And
calorie restriction (below what you need
for long term
maintenance) is only a short term solution.
For practical purposes, I'm going to consider the following discussion in terms of two different goals: muscle mass
maintenance (either at
maintenance calories or while dieting) and muscle mass gain.
Eat Stop Eat calls
for maintenance calorie consumption every day.
Bottom Line: Cutting
calories too much and
for too long lowers metabolic rate, which can make weight loss and weight
maintenance more difficult.
Even though you'll frequently hear generalized
calorie count recommendations
for women and men, there's no single
maintenance calorie intake level that works
for everyone.
Using an athlete's body weight can help estimate his
calories needs
for healthy weight
maintenance and optimal performance.
For now, let it suffice to say that exercise physiologists tell us the average maintenance level is 2000 - 2100 calories per day for women and 2700 - 2900 per day for m
For now, let it suffice to say that exercise physiologists tell us the average
maintenance level is 2000 - 2100
calories per day
for women and 2700 - 2900 per day for m
for women and 2700 - 2900 per day
for m
for men.
That is powerful indication that following a «safe starch» diet is preventing one from changing into a
calorie restriction phenotype and preventing the genetic expression and adaptation to deeper
maintenance and repair that equates to health and longevity that a very low carbohydrate, high - fat diet would otherwise allow the opportunity
for.
If some guy's
maintenance level was 2800
calories, he'd look to consume about 3050
calories per day (a woman would aim
for 2925).
Just wondering how to accurately determine what is our «
maintenance calorie» amount, so then we can figure out the 10 - 20 % deficit
for weight loss?
If you really focus on your strength training and keep
calories at
maintenance or slightly above you can still change your body composition
for the better even if you gain some weight.
The answer given is the total of the two and should be,
for most people, a pretty close estimate of your daily
calorie maintenance level.
So,
for example, a man with a
calorie maintenance level of 2000
calories would look to consume about 2250
calories per day (a woman would shoot
for around 2125
calories per day).
Whatever your estimated
maintenance level is, you'd now add about 250
calories (
for guys) or 125
calories (
for girls) to it and start to consume this number of
calories every day.