Question About Calories

Q. I have been dieting now for a little under 5
months. I'm 5'9" and I began this trek at 227.6 lbs.

First, let me say that my weight loss motivation is not one of ego. Not that that's a bad motivation. It's probably one of the best. Anyway...I was in the Navy for a few years and then left to go to school. I'll be getting my PhD shortly (stayed longer than I planned) and I want to go back to the Navy. Hence my motivation.

I did the no-thinking diet. I started running 3 times a week and restricted myself to 1200 calories a day. It worked swimmingly. I am now 180 lbs and presently being considered for a commission :)

My question is this: I have kept a very accurate food diet the entire time, and I'm getting a little worried that I'll never be able to eat as much as I'd like again. For instance, this last week I averaged 1960 calories a day and exercised for an average of about -270 calories a day. So, if I understand things, I averaged about 1700 calories a day. I lost half a pound. All told, that means I could have averaged about 1950 calories a day and maintained my weight.

I know everyone's different, but does this sound logical to you? More than 1950 a day and I'll gain weight? I'm sure it's possible, I just don't like the implications. Anyway, should I see a dietician or some other specialist? Could someone out there give me a better understanding of how my body operates in this regard?

A. Generally, the equation comes down to the calories required to support the body at rest (your resting metabolism), plus the calories required to support your activity level. If you're active you can easily use the factor of 15 (some would say more), so at 180 pounds multiplied times 15 you'd get 2700.

Since you've been eating less than 2000 that probably seems insane, but that's the facts. I eat probably 2000 to 2200 calories on average and I'm a healthy, 5'7" 135 pound female. My bodyfat is around 20% though, so I could lose five pounds of fat and gain five pounds of muscle, then still weigh the same but be able to actually eat even more.

Have you had your body fat checked? That would be what I'd focus on, instead of your weight because as a guy, the more muscle you can put on the better, plus it just looks nice too. ;-)

Most active guys eat 2500 calories on up. It's rare to hear of a guy that eats less than 2000, so don't worry. You can have food. Add more clean food like fruits, vegetables, whole grains, beans, brown rice, and stay light on things like sauces, gravy's, cheese and the like.

Get your body fat checked, then if you gain five pounds, you can have it checked again and see if you're gaining muscle or fat. If you're gaining fat, either up your activity or lessen your extra calories, but don't skimp on good food or you sacrifice muscle -- in other words, if you don't eat enough calories it's muscle tissue that goes first, not fat, so you end up weighing less but looking less fit and not being as strong, etc.

You may have lost muscle while you were losing weight since you cut your calories so drastically, but that's okay. It's easy for guys to put on muscle. Just don't freak out if you gain a few pounds in the process. It's okay. It'll be fine, really, you'll see.

Here are two articles about how to figure out how many calories you need when you're trying to lose weight.

How Many Calories Should I Eat to Lose Weight

Calculating Your Daily Calorie Needs for Weight Loss

Good luck in your military career! Let me know if I can be of any further assistance, and yes, if you can, talking to someone who is knowledgeable about fitness and nutrition would be helpful.