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Macro ratios, calorie intake confusion

Answered on August 19, 2014
Created July 20, 2013 at 3:55 PM

Hello all, I have been on paleo diet for about a month. My body shape has changed and I am stronger then ever! I am 5'5 160lb muscular but with fat to burn off, I am trying to get down to 145lb. I have lost 7lbs but now the scale has stopped.

I am confused as to how many net calories I need to consume to continue to lose weight. I work out like crazy, I do crossfit twice a week, navy seal aquatic training 3 days a week, and HIT workouts twice a week. 5-6 days working out hard, 1 day rest. I'm eating about 130p, 120carbs, 98fat but only netting about 1400-1500. Im thinking I need to eat more?

someone enlighten me.

C6648ab69e5a1560c7585fe3ba7108fb

(880)

on July 22, 2013
at 02:19 PM

Ya, with as much exercise as you're putting in, you REALLY need more calories in your diet. Restricting calories excessively is just going to put your body in starvation mode and prevent you from losing body fat. Also, if it's possible, I'd recommend cutting DOWN on how much you work out; excessive stress without rest isn't going to help you adjust your body comp, it's just going to spike your cortisol and make your body more likely to hoard the fat you've got left.

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1 Answers

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Fd7b128cf714044a86d8bd822c7a8992

(4292)

on July 20, 2013
at 05:42 PM

You definitely need to eat more. Eating too little can actually stall weight loss, not to mention seriously muck up your metabolism. I'd say go for at least 1800-2,000 calories/day. That's what I have to eat to maintain weight with roughly equivalent activity (not sure what the Navy Seals do...) and I'm smaller than you.

You might also want to up your carbs a little, since HIT is pretty hard on your muscle glycogen. And possibly a little lower on the protein, although that's more of an optimal health thing than a weight loss/performance thing.

C6648ab69e5a1560c7585fe3ba7108fb

(880)

on July 22, 2013
at 02:19 PM

Ya, with as much exercise as you're putting in, you REALLY need more calories in your diet. Restricting calories excessively is just going to put your body in starvation mode and prevent you from losing body fat. Also, if it's possible, I'd recommend cutting DOWN on how much you work out; excessive stress without rest isn't going to help you adjust your body comp, it's just going to spike your cortisol and make your body more likely to hoard the fat you've got left.

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