[Spoz]

We're told that a woman's RDA in calories is about 2000ckal.

I understand the basis of BMR, if I need 1500 a day and eat 1450 or exercise more then I should typically lose weight. But what I don't understand is this - if I lose the weight and slowly go to 2000 calories how on earth can an extra 500 cals per day not make me re-gain the weight?

This is something I don't really understand and if anybody could explain I'd really appreciate it as I've been thinking a lot about maintenance lately.

[JayEll]

Hey!

Any number that's an RDA or DV, etc., is an average. It doesn't take into account age, activity level, physical conditions, metabolic rate, history, and so on.

Each person has to find out for themselves what their calorie level in maintenance should be. FitDay tells me my maintenance level, given my age, weight, and so on, is 1600+ cals. Even then, it's only an estimate.

Does that help?

Jay

[aphil]

Okay...let's just say that you are losing weight, and that you achieve your goal weight eating 1500 calories a day.

This is your WEIGHT LOSS calorie level. If you get to goal weight at 1500 calories, and reach your goal...then if you continue to eat 1500 calories a day to maintain there is the possibility that over time you will actually drop a few more pounds. If a particular calorie level is used to LOSE weight, then it is your weight loss level of calories.

To find maintenance level, after reaching goal, you have to slowly adjust your calories to find what makes you maintain, and not lose any more...and not gain.

If you got to goal eating 1500 calories, and you want to maintain, go to 1600 calories a day at that point. Stay there for a few weeks. If you find that over the course of a month or so, that you lose a bit more...then 1600 is a bit too low for you to maintain. (It would still be weight loss mode, but just a tad slower.) Try 1700 calories a day at that point, and stick with it for a few weeks...and so on.

It will take a while, but you want to find that level where you aren't losing any more, but you aren't gaining, either. Depending on genetics, activity, age, and other things...some people maintain on just a bit more than weight loss level (from 1200 a day to 1400 for example) and other find that they can eat quite a bit and maintain (going from 1500 to 2000 a day). It is all very personal, and individual.


During maintenance, things happen. Sometimes even then, you go off plan for a couple days, or eat too much at a party. You counteract any weight gain by going back to weight loss calories for a few days...and then back to maintenance level.

I don't know what it is going to be this time around, but when I was in maintenance between pregnancies-I started losing weight at about 1800 per day, by the time I reached goal I had to eat about 1200 per day...so maintenance for me ended up being in the 1600-1800 a day range.

As I said before, I don't know what it will be this time around. I am a few years older, another child has been born, and I am sure it will be a little different.

[ssmiley23]

Aphil explained it very well. I would just keep increase little by little to 2000.. but even if you can't get up to 2000, 1600 or even 1700 is still a LOT of food and a good number to be able to maintain on.