How to make sure I'm getting enough calories without overdoing it without counting

Answered on November 16, 2013
Created November 16, 2013 at 3:06 AM

I've been reading recently on why counting calories and macros does more harm than good, but how will I get 3500 calories a day just eating when I'm hungry, while not going to far over that at the same time. Any suggestions are greatly appreciated

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4 Answers

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on November 16, 2013
at 11:18 PM

I suggest eating what you know is healthy (things like fatty meats, sweet potatoes, and loads of paleo oils) to your heart's content. If you're shooting to gain weight/muscle then just go a little beyond satiety. Try to eat just a bit more than you actually want every day and you're good.

I'm no athlete so not shooting for those numbers, but was really worried recently that I wasn't getting enough calories. I realized after enough research, digging, and introspection that it's perfectly fine if I eat too little one day and too much the next day. I tracked my calories for a while and found out that I averaged right on target even though it varied wildly from day to day.

Some days you need more, others you need less. Your body will tell you when to stop. In your case, it can't hurt to go a little beyond that point on a regular basis. Just listen to your body then eat slightly more than it suggests.

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on November 16, 2013
at 10:16 PM

Don't get mad with calories... Just eat when you are hungry, try not ot overeat and if you choose the right foods for you everything will be okay!



on November 16, 2013
at 05:53 AM

@Hawkeyes52 I'm betting that your appetite & feelings of satiety will work just fine in getting you enough to each w/o having to worry about over eating.

The great thing is... at your age and activity level, you get to eat as much as you want. :)

You could even get away with eating junk but don't.

Here's a great blog post about "earning your carbs" and you definitely earn your carbs. http://graemethomasonline.com/carbohydrate-daily-requirements/

Stay away from grains, use sweet potatoes, olive oil, coconut oil, fatty meats & butter for energy.

You're probably pretty busy with school & sports but this guy's blog is wealth of information. He's an engineer, an MD, an athlete, a self-experimenter and a nutrition investigator. There's a ton to read but valuable stuff.

Here's his intro http://eatingacademy.com/dr-peter-attia

Check out SuperStarch on his blog.



on November 16, 2013
at 04:21 AM

875 calorie meals x 4 will do it.

I don't really see any harm in measuring what you're eating if you're unsure how the numbers add up. I tend to really encourage it.

Looking at my cronometer data from a couple weeks ago, it looks like white rice, potatoes, and bananas are helpful in padding numbers. 3500 calories is a lot of food.

I'm not sure what your ideal macros would look like at 13 and highly active in explosive sports. You're probably the exception to the rule and would benefit from a higher carb diet than most here.

I would be curious what the gurus would recommend for this situation. (Paul Jaminet and Mark Sisson are good about returning e-mails.) (Does this macro advise still hold true in this context?)

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