Eating 3000+ calories for weight loss // let’s talk calories!
Video taken from the channel: ALICE OLIVIA
Inactive: Never or rarely include physical activity in your day. Somewhat active: Include light activity or moderate activity about two to three times a week. Active: Include at least 30 minutes of moderate activity most days of the week, or 20 minutes of vigorous activity at least three days a week.
Very active: Include large amounts of moderate or vigorous activity in your day.The number of calories you need each day depends on your age, gender, and activity level.”However, unless you’re a woman under 5-foot-3, I wouldn’t recommend eating less than 1,600 calories per day.” As Stoler points out, consuming.
According to the 2015-2020 Dietary Guidelines for Americans, women are likely to need between 1,600 and 2,400 calories a day, and men from 2,000 to 3,000. However, this depends on their age, siz.Eat 1,300 calories (100 extra) each day and add a short evening walk to your daily routine to burn the extra 700 calories each week. Eat 1,400 calories (200 extra) each day and add a HIIT workout to your schedule two times per week and three 30-minute walks during the.
31 rows · Estimates range from 1,600 to 2,400 calories per day for adult women and 2,000 to 3,000.Find out how many calories you should eat to lose, maintain or gain weight.You should be eating an absolute minimum of around 2,500 calories per day and for optimal nutrition, your total daily calories should be much higher than that.
For the foods you listed, your diet looks very clean but you just need to kick up the calories.Depending on a person’s activity, it is generally recommended that the high-calorie and low-calorie days vary by approximately 200-300 calories, where the high-calorie day is often the number of calories a person needs to consume to maintain their current weight. For a person with a higher activity level, the calorie difference should be larger.If you wish to consume less, you will want to eat 500-1000 fewer calories per day than calculated, or as an alternative, eat 15-20% fewer calories than calculated.General recommendations by Katch et al. suggest subtracting 500 kCal per day if your calorie requirement is estimated at below 3000 kCal, or subtracting 1000 kCal from your daily meals if it is higher.
Of course, both of these recommendations and the results from the calculator should be thought of as general guidelines only.The number of calories you should eat each day depends on your body type, age, and activity level. When it comes to weight loss—or gain—knowing how many calories you need can help you gauge whether your diet aligns with your goals. While 2000 calories per day is a fine recommended target, caloric needs aren’t a one-size-fit-all deal.
To maintain weight, the chart below shows you your daily calorie limit. It’s based on your age, activity level, and the BMI (body-mass index) of 21.5 for women and 22.5 for men. To lose weight.
If you eat fewer than 1,200 calories a day, it’s tough to get all of the nutrients you need to stay healthy. What’s more is that extreme calorie restriction might backfire. “If you’re on a very low-calorie diet, it can affect your metabolism.If you’re Sedentary, we’ll multiply 1,882 (BMR) by 1.2 to get a TDEE of 2,258, which means you’ll need 2,258 calories to maintain your current weight, support bodily functions and to walk around your house, to go from your car to your office, from your office back home, etc.
Let’s imagine a scenario where you are not Sedentary.
List of related literature:
|
|
| from Board Buster Clinical Cases: Steps 2 and 3 |
|
|
|
| from Power Up Your Brain: The Neuroscience of Enlightenment |
|
|
|
| from Transcend: Nine Steps to Living Well Forever |
|
|
|
| from American Dietetic Association Complete Food and Nutrition Guide, Revised and Updated 4th Edition |
|
|
|
| from The Coconut Ketogenic Diet: Supercharge Your Metabolism, Revitalize Thyroid Function, and Lose Excess Weight |
|
|
|
| from Demography and Population Problems |
|
|
|
| from Bodybuilding: The Complete Contest Preparation Handbook |
|
|
|
| from DASH Diet For Dummies |
|
|
|
| from Power Eating-4th Edition |
|
|
|
| from The Encyclopedia of Nutrition and Good Health |
76 comments
Honestly in all your videos you mention your eating disorder. Some people don’t have an eating disorder and you can make them feel like they might because they eat 1800 or 2000 cals a day. You can really fuck up someone’s life my saying oh yeah eat 3000 cals a day and stay slim like me. For some people that is just way too much food for their body and they will gain weight. Your just like Freelee. Jesus.
So you’re telling people that you can eat that much of calories and not gain weight when 95% of all you eat is super clean food?
.
Ok so I just lost 50 pounds over the last year by cutting back on how much I ate. Which I ate mostly junk foods and processed food with little real food. I cut back the junk food I ate and put up with the hunger because I was tired of being fat. But, now the hunger is starting to get to me which is why I’m starting to look for diets and foods which I can eat as much as I want aka get full and satisfied and not gain excessive weight like I was.
But, like soo many of the comments I have seen I’m scared also to eat more than I normally do.
But, it’s impossible to know how much you burn… literally impossible to know. Those bracelets are very inaccurate.
Terrific video clip! Sitting here at Y&S FOOD! we adore to find these sort of content. We produce Travel & Food video too, all over the world, and therefore we are frequently searching for inspirations and also concepts. Thank You.
Thank you for this video. I eat 1200 calories a day and I’m not losing weight so I’m at a loss.
If I eat more than 2000 calories but I do exercise everyday will the calories still burn? I mean will I still lose weight? I feel guilty of eat alot ���� but I hungry
but if you don’t mind, can you explain how? like how are you able to eat 3000 calories and not gain weight! That would be my dream. I am 5’6 and weigh 130pound and in order to loose some belly fat in eating approx. 1600 cals a day, and even though i have managed to now start thinking of food as a whole (not junk food or healthy), i can’t enjoy stuff liek brownies because i feel so much guilt cause sweets just don’t fit into my calories. Iykwim. If i would be able to eat that many calories it would be such a relief.
This is a super interesting and informative video, and confirms a bunch of my own suspicions about online kcal calculators… Metabolism is crazy variable from person to person, regardless of weight, age, height metrics.
I do think it is worth mentioning quality kcals vs. junk food kcals, though, because intuitive eating can lead to disordered eating if you’re not super in tune with your body’s satiation cues and actual nutritional needs, which (at least in my experience) can take years to dial in. Just my 2c though, maybe you cover that in different video. (New sub here btw). Thanks for sharing your journey!
“For some it is very triggering to count calorie” ding ding ding ding thats me
Re. the camera not focusing you need to switch off the light behind you. The background light is stronger than the light on your face, and that’s why the camera keeps refocusing on the background.
Hello, Olivia!! Thanks so much for the informatio! Subscribed instantly! I’m going through the same thing, I was on a strict diet of 1200 calories and weigh to 49kgs but if i ever eat a bit more i have to workout religiously and burn the excess calories, it’s very hard to mantain. Now i’m focusing on my career and not obsessed with food & body anymore but just want to stay fit. If i count what i eat in a day now i eat to 1800 calories a day, my workout stays the same if not a bit less, i feel that i gain more muscles, when i dance ny flabby arms doesnt fly off alone like it used to, my thighs also gets more muscly. I don’t want to weigh myself. But sometimes i get scared im eating too much and when i try to take it down a bit i would get so hungry at night and would unconciously binge in the end. I think i’m gaining muscles to repair what i lost before in ny restrictive diet and fix my metabolism. Then when it’s high enough and i have great muscles, the fat would go away in its own. Im happy im not obsessed with weight anymore, more focusing on building muscle, more energy to do other activities (which i couldnt do on a restrictive diet all i do is sleep, cook meal plans & workout) what makes me sad sometimes people would say i look heavier. But they dont know that I’m happier and get so many things done! My dancing techniques keep improving as well and get sharper each day!! They dont know that the lighter me before just workout everyday, insecure and everytime i look in the mirror i would just see im just not skinny enough. Right now i dont weight nyself and eat mindfully, im healthier but im heavier. I doubt myself sometimes if it’s right, what if i overate above my calorie limit? But videos like yours remind me to trust my body! She knows what she’s doing! Also im a vegetarian but doesnt drink milk or heavy cream (makes me nauseated lol) SO THAK YOU AGAIN!! You make me sure i’m on the right path�� (sorry for the long ass story but i want u guys to know on what im going through and fixing my eating habits and relationship with food������)
I bing once a week sense I been having events and I have ketp losing Evey week two pounds. Just remembered to go back to your routine
Hey Alice! You mention that now that you’re no longer trying to lose weight, you’re eating above a net of 2400 calories most of the time. When you were losing weight, did you find that you were eating that net of 2400 most of the time and that that was natural for you? Or were you kind of consciously influencing that lower amount because you wanted to lose weight back down to your set point? I’m a little confused about why your body would go down to that lower appetite naturally for you to lose weight and then return back up to what it’s like now. I
Could you explain me how this magic works? You just need to eat 2500-3000 calories a day (healthy plant based food), wait until you gain weight and then you will loose weight? I have a long history of dieting and when I eat what I want, I just gain weight, but I need to wait more?
How tall are you? Super interesting and I would love to hear about any research you do on this topic! I also think it’s so crazy that most nutrition studies are based on self reporting, which makes people believe they need only 2000 calories to survive. My dad was shocked when I told him that a 6’2” man probably needed between 2500-3500 just to maintain their weight.
I, too, eat anywhere from 3000-5000 kcal a day, depending on how active I am and maintain my weight this way…
Calorie calculators can be far off (:
Wow nice video… Get a new recording device though. But love your stuff.. Seriously you need a new camera…
Hi Alice! I’m wondering how this would work for me. I’m 25, 5,5, and weigh 140, although I want to lose weight. I became vegan almost a year ago, but before then I was eating about 1700-1800 calories a day (my fitness pal obsessed) Now I eat about 2000-2100 but I’m not losing weight (I track every couple of days) I’ve maintained for a year now and just confused what to do! Should I continue eating the same amount or increase? I never feel very full, but I get so hesitant to take a second helping of food.
Any time I go over 1800 calories I gain 20 pounds…is there a transition period with this or did you automatically just start loosing weight when you are this way?
I wish I could eat 2000! I can maintain slim healthy weight at 1500/1600. I’m older though
I was gaining weight on 1800 calories? I was active, not exercising but not sitting
good video! you’re a great speaker, very articulate and easy to follow:)
i am also in recovery and eat so much food, i feel guilty. i hope this method works for me!
I’m currently a recovering anorexic. And this video stuck out to me because I still struggle with counting calories everyday. And I keep on telling my family oh I’ll stop counting next week. And then I don’t. Because I’m scared of gaining weight again and looking how I used to look. Also I go by the calorie tracker apps or those websites that tell you how much protein, carbs and fat you should have a day. And I feel that sometimes I shouldn’t be using that because sometimes it doesn’t seem like enough. Idk that’s just what I have been struggling with but like I said I’m still recovering and loving food again. And trying not to just eat only chicken,beans,brown rice, quinoa and broccoli. And learn to love food again. I just really appreciate this video because it stuck out to me ��. So thank you
I have one month since I started eating unlimited calories,I’m trynna recover from a past of 3 years of bulimia then 2 months of anorexia but I still have a lot of (?) Cuz I didn’t lose my period over the 3 years now I start gaining a little bit of weight, one of the things that I wanna know is should I stop exercising? And how healthy should I be during this period cuz o think I have orthorexia but now I started to add sweets and treats that I like and would it take a long time to reach the set point?
Im going through ed rn too… telling myself im not allowed to eat things even though i workout a lot… so it hasn’t helped… this video helped a lot
Thank you!!!! I’m starving! Reached 2300 at midday already. I’m just gonna eat ��
Hmmm, well I remember when I was overweight: I ate healthy, but too many hidden calories like juice and stuff. When I ate about 1500-1800cal, i was nearly at 70kg[154lbs] and that is pretty bad since I’m only 158cm[5,2ft] (and since I’m half-asian I’m at the higher risk to become ill trough being overweight.)
Now I went back to countig, eating not more than about 1200cal and my weight went back to the normalweight-overweight border.
So I just think bodys are really different, that’s why I would recommend counting calories to everyone who has weight troubles; just to get an overview about your daily intake.
Nevertheless I think the main difference is that you move your body a lot more than most people and having muscles that burn calories while the body is not even moving is something that should be highlighted because the average human does not move that much anymore.
My days f.e. are so stuffed that 30min riding bike 4 times a week is already my special sports event and as an university student I sit 90% the day in chairs.
Um eating 3000 calories is for weight gain not loss lol so confused
My Apple Watch says my resting energy is 1500 cal at most. On days that I don’t burn extra calories with exercise, does this mean to maintain weight I should eat 1500 calories?
if you’re truly recovered, why are you so obsessed with losing weight?
People are out here eating 3000+ calories? I get anxiety going over 1000!
I am a big guy and the bmi says I will lose weight under 2900 calories. I was eating 1000 calories and couldn’t lose weight because I was storing glucose. So eat under but not low cal and sugar is bad and protein is good so forget calorie counting!
Hmm…I watched some videos of yours and I have only one question…WHAT SHOULD WE EAT?!!!!!!!?!??!?!?!?!!?!
i was watching your videos all day and i finally decided to start my recovery. like yes i want to lose weight but i am so tired of counting calories, forsing myself to exercise so i can eat. and then binge. and then start it all over again
i just want to say thank u. you inspired me to finally start to live again and not just be obsessive over numbers on the scale. i will try. it’s not gonna be easy, but i won’t give up. i promise!
Alice, Do you know of any other channels that show losing weight while eating in abundance? Please beautiful.
I could get in trouble sharing this! A 100% FREE eBook that will guide you to lose 1 Pound of FAT every 72 Hours! 2018 Guide that will change your life! If you are too lazy to read a FREE ebook, thats on YOU!
http://bit.ly/RedTeaDetoxEBOOK
i’m 4’11, and considered a little over weight (im 120lbs). I also have quite abit of belly fat and my face is chubbier than it used to be. Honestly i’ve been trying to lose weight but if i dont eat 1400 calories a day I wont lose a single pound in a week. It’s pretty unfair compared to how other people seem to eat like normal amount to feel satisfied (2000 calories avg) and still be able to lose weight or maintain weight, but this just wont work for me. THIS bit is key, cos what works for one person does not work for the next person.
I find I under eat and restrict when I don’t count calories. I find it helpful, sometimes when I eat a meal I think it’s apparently “too much” blah blah.When I calculate it I realize it’s not That much, and it’s nourishing energy.. so (it obviously depends on the person and ed) but calorie counting can be a useful tool in recovery to see what your eating isn’t actually that scary.. I feel it’s too overrated for a lot though, But if someone’s able to intuitively eat to how much their body needs! If you intuitively eat enough I don’t think calorie counting would be helpful because there is really no sensible point to know how much your eating if you know your eating enough.
I was at about 2000 cal a day and going to the gym 6 time a week and i lost 2 KG of muscle and gain 2 kg of fat�� how that possible?
As a teenager I only eat about 800 carlories a day. More than 1000 carlories and I’ll gain weight. I really don’t know what to do.
Edit: Fixed my eating behaviors. Happier than ever:)
What exactly do you mean by becoming triggered from counting calories?
in order to lose fat you have to be in a caloric deficit. you are 5’7 & the amount of calories you need is probably a bit more than someone my height at 5’2.
i feel it’s a bit misleading to tell people they can eat however much they want & they’ll just magically lose weight. that’s just not true, if you eat in a surplus, you’ll gain weight, if you eat in a deficit, you’ll lose weight. stop telling people that if they ‘just stop counting calories & listen to their body’ some people WILL over eat, & then consequently gain. i think it’s pretty irresponsible to say some of the things that you are.
Hi Alice, I have a question, for how long did you loose your period and what do you recommend to get it back?
What about people who actually do have binge eating disorder? Any advice for how they can stop binging and listen to their bodies?
I don’t understand i was eating 2300+ calories every day but we’re gaining weight but eating junk food and now i should eat like i used to or i eat like i used to but healthy??
I eat like 2600 calories a day. I’m a 16-year-old girl, 5,7 and 8 stone 5. I use to feel bad for eating so much more then most people
You just filled me with so much hope and reprieve! Thank you so much. I’ve been obsessing over calories and it doesn’t feel good, but it feels good to know that I can just let go and trust in the healing process. Our bodies are so smart and beautiful. So much love and I’m so proud of you and your recovery.
The “Kοnοnοz yyd” (Google it) diet plan has offered me tactics how to dropped my abdominal fat in a healthy and balanced means. I never considered this program as effective as this. Ever since then, I have burned 15 lbs of my very own weight and have ripped my body, a much better than going to a health club. Not only that, I have plenty of strength left in my tank..
I can’t stress enough how much I love you for these kinds of videos. I’ve been weight restored for a while but still often low key restricting and flirting with relapse because I am still afraid of just eating as much as my body craves. But luckily there’s your channel <3 Thank you so much!
I trying put weight back on since i started my new job i was 46kg 101 lbs now as lost weight from walking alot at my job i weight around 42kg 43kg 94 lbs i am not sure how much i need eat in a day how do keep eye on calories can you help
I burn 1200 calories if i eat 1,800 i’ll gain weight..lucky meeee
I need help so I’m 55.5kg and my height is 162 cm and I’m 14 years old I look okay like not fat not skinny BUT MY BMI SAYS THAT IM SO CLOSE TO BEING OVERWEIGHT! So I’m trying to lose weight but I need ur opinion should I lose weight?
Where did you originally learn about this process? And what other YouTube’s do you resonate with?
This video is great but I completely understand why some people are still dubious of your personal account. I hate to say this but I was just like that too. I used to watch SO MANY “what I eat in a day” videos….it seemed like the person wasn’t truly eating enough, or did more activities/exercises than they claimed…it just didn’t seem to “add” up! How could you eat so much and maintain/lose weight???!!!
lol
But the biggest problem was that I was still way too obsessed over my set point and when would I lose the weight!!!!!!!! My mind was still around losing weight.
Honestly, when I stumbled across your videos, it made me commit to recovery 100%.
I was also “ready” to fully commit and not care how I would look.
If i’m going to gain weight, so be it.
If I never lose weight, so be it
If this is my set point, ok cool! But the greatest feeling is being liberated/free of food centered thoughts.
Now, after I’m done eating, I’m not obsessively thinking about food anymore. Or what my next meal is. Or that I need to exercise it off. I actually have hunger signals even after eating a HUGE MEAL…crazy…seriously.. ^^ But I”m now living my life not thinking about food all the time. I don’t even notice it’s afternoon time until I start getting super hungry and realize: it must be around 12 (that’s when I normally eat).
I think those who are still doubtful of your personal food intake or too worried about gaining more weight may not be ready yet. BUT DON’T WORRY GUYS, YOU’LL BE ABLE TO DO IT! ^_^
I followed your advice and it made me fat.. I feel that some people are just prone to overeating(even on a healthy diet) and SHOULD be watching how many calories they eat. Seems really hard to believe that my body would just flip a switch one day and start to lose weight
I am so confused on what the actual hell to do know I’m overweight (I’m 5’5 and I weight 139) BUT I JUST REALIZED IM FUCKING WEAK I ALSO HAVE NO ASS OR TITS BUT I DO HAVE THIGHS AND BELLY FAT!!!!
What if you have been very overweight for a long time and need to lose weight, and are only eating 2-3K cals per day now? If you ate more, you would gain even more weight. So what does a bigger person do?
I think part of it has to do with the fact most people underreport calories and they probably consider that when they make guidelines. I personally am pretty inactive but I need well over 2500 to maintain.
Tip for Alice, don’t place pink plant in the background as it will steal your focus
Do you feel normal ladies should be ate enough calories without counting? Not just eat for recovery. I found most of ladies are eating very less nowadays and not over 1,000 calories a day and doing lots of exercise during the day Please let your comments! I am afraid of missing their health both of my sisters and friends. Tks so much!
Is it possible that my edema appears not just in my stomach area but in my upper arms? I cant wear sleeveless things I look so puffed. I had a puffy face as well but thats gone fortunately.
can you eat sugars or sweets without triggering a binge too?
you can describe your personal behaviour and kloweledge so well!
And perfect timing voor this content
When you say about how many calories you eat is it net or just what you’ve ate?
I just started tracking calories on an app and I completely disagree with the caloric count it’s recommending. I’m not at all eating at the low level but I’m already ignoring hunger and trying not to eat when I should, yikes.
I’m obese. I struggle with weight. I have been a binge eater for 8 years after my dad passed away. When woman diet they try to stick to 1200 calories which leads to a binge starve cycle. I couldn’t get out of this cycle until my friend asked me to count the calories I ate when I wasn’t dieting and I was easily chowing down 3000 calories. So I then decided to stick to 1800 calories which was high for dieting but low in comparison to what I usually binged. I am losing steadily now without feeling deprived and will go down slowly over time as I get used to it. I truly think that we eat too little when we diet which sparks a whole cycle of binging and starving that you cannot come out from. (note I’m not a healthy eater, so taking one step at a time)
Thank you so much for this video! Im new to your channel! Your chan keeps popping up in my feeds. Consider me a new fan! xoxo
I have gained 10kg and iam wieght restored. Eating about 3000 daily but my head is still extremly hurting me and tired. Even i got my period back since 3 month and its more than the normal now
I dont know what to do. Iam gonna be crazy
how did you find out how many calories your body needs to maintain or lose? you count calories and exercise, but how do you know that you have to eat more than cronometer says? i use cronometer and i use my apple watch to track exercise, should i go with my TDEE like what i’ve burned + my BMR (which my apple watch says both) and adjust my calories based on if i want to lose or maintain? because i know everything is CICO. do you eat more than your TDEE and lose?
i want to lose the weight i gained with binging and then start fresh to recover from anorexia b/p subtype, so how can i know how many i need in order to lose?
I’m a 6’2 male 21 years old. How many calories should I ideally eat?
I feel bad I ate 2,850 calories today and 2,550 yesterday ☹️��
I’ve been tracking my calories. I started with the goal of 2000 but I find myself eating 2500 to 2900 to feel satisfied! My body shape has changed a little since I started working out about 5 weeks ago but I haven’t weighed myself. I weigh 275 pounds it takes a lot of a calories to just move around! I like tracking. I would undereat/binge as well. I am waiting to see what the scale says in 2 weeks.
After putting a weight and overeating I realised that my metabolism is pretty high and I can eat more than 2500kcal a day without exercising and not put a weight on. How is it possible? I have no idea, I just try to listen to my body and eat when I am hungry.
The question is: how can I lose weight on this? If I go on 1700kcal as all the calculators say me for losing weight (1700kcal still supposed to be healthy deficit), I am extremely hungry and end up binging. I also stopped doing cardio because it made me ravenous and increased my cortisol. I am just walking, sometimes go to gym.
I put a weight on because I was stupid, didnt ate enough & try to restrict my calories to lose weight even more and then end up binging tooons of food of fast food:( I am stupid, I wish I would eat enough of healthy food and I would still be skinny, healthy weight…
Also, something maybe important to consider generally your body will use/require more energy if you’re a somewhat active person in your daily life, meaning you walk most of the time rather than drive, you do a lot of moving from place to place or even fidgeting during the day, you’re a quick walker, etc. A lot of us unfortunately don’t do much more than sit at work and sit in our cars (Standard American Lifestyle?) and then feel like we need to ‘burn calories’ by killing ourselves running or lifting for hours. It’s definitely healthier for us to simply walk more, take the stairs, move around and eat real foods, rather than suppress our hunger and work out in a super structured way.
I’m studying nutrition in university and I’m only halfway through, so I’m really curious as to how all of it works, and why calorie counts seem to be so off for some people (I’m sure the history of ed plays a part) and I hope I get a satisfying answer that doesn’t require me doing my own phD on the topic