Calories in vs. out question

[SunsetRunner]

Hi All,

I did a quick search and don't see an answer for what I am looking for. 

I understand that you start out with your total calorie intake per day based on what you have setup. And that working out will adjust how many more calories you can eat over your daily if you work out. The question I have is, let say I am under the amount before breakfast. That would mean I should eat. So I eat breakfast and put my calories in and I am still way under. Does that mean I should eat more? I've gone a few days now tracking very closely my calorie intake. I am always under even after eating. I would have to eat almost twice as much to get to the green. By the end of the day, I am still under. Granted, I don't mind being under if I wanted to loose weight. I am more concerned that I am actually eating enough and when. 

Thanks

[AnnBish]

I am struggling to eat enough too and of course the more excercise I do the bigger the problem 😞 surely if I am not hungry I shouldn't make myself eat ?? 

[ccmso12]

Honestly its going to be imposs to give you a accurate answer without knowing A) How many calories you burn a day roughly.  B) current weight. C) How many calories you are consuming a day D) your % pro/fat/carbs  . . . . if you can reply with that then we caan see.

Basic answer:  Never eat less then 1200 calories.  Aim for a 500 calorie defecit if weight loss is your goal (I have noticed fit bit routinely tells people based on what they input to consume less then 1200 and sometimes a 1000 cal defecit -- which yes is mathmatically correct for what you told fit bit you want . . . but scientifically and research based will slow your progress and lead to loosing muscle and a higher body fat).  Eat every 3 hours.  If you have troubles reaching your calories and your literally not able to eat more add fat. (Adding 1Tbs coconut oil to morning oatmeal = 120 calories.  Adding 1Tbs olive oil drizzled on luch veggies = 120 calories. Adding 2Tbs Newmans Own Balsalmic to a spinich salad at Dinner = 90 calories . . .  there just added 320 calories and you won't notice a thing) -- I generally run my macros at 45% protein/25% fat/30% carb when I am leaning up.

[ccmso12]

Add fat!!!

[emili]

I do not rely on fitbit's calorie allowance, I figured out what I can eat per day and stick to that. I log it and I am always under too. As long as you eat nutritious food and have a reasonable caloric deficit, I wouldn't worry about being under. I would for sure worry about being over. To help you figure out what your calorie intake should be you can use an online calculator to figure out your BMR and then read and research what deficit you should have based on how much you want to lose and how active you are. Please research various sources. There is so much misinformation out there and urban legends- you really need to read several sources and figure out what works for you. Best, E

[Tave]

I agree with emili in there is a lot of misinfo out there.  You should also do what works best for your body most of all.  You do not always have to be in the green, as long as your body is content with what you are giving it.  And depending on how much you burn after exercise, you may not be able to consume that much.  Find your current BMR to get a sense of your calorie burn rate and go from there.  And if your aim is to lose weight, keep a reasonable deficit.  Again, do what is best for your body.  We are all different.