Calorie Differences question

Hello lovely CCers!

I was just wondering, on a day im sedentary I eat 1400-1500 calories, this gives me a 6-700 difference between eating and burning. However 6/7 days a week I go to the gym for an hour and burn 650-700 calories.

I've read that the max differential you should have is 1000, however that would sometimes mean eating 1800 calories, and thats a lot more, I usually have to eat unhealthy things to push it up that high.

Is there some leeway? like would a difference of 1200 be ok? and if not, what healthy things can I eat that are3 high enough calorie to boost my intake?

Thanks in advance for all constructive replies! :)

Bex

Not sure what you are eating,  but you could add some nuts (like almonds) to your routine.  They are a good source of protein.  You could also try to add a protein drink into the mix if you are struggling to reach your calories for the day.  I do rely on protein bars (love the met-rx ones).  They provide a good source of protein for me and when I am on the run at the office, they also provide convenience.

If you're not obese, even a deficit of 1000 calories might be too much for you.  Your body can only burn so much fat, and when you have less fat it can burn less.  To compensate, it burns muscle as well. I like the calculator at www.phord.com/cc because it gives you more information, and you can see an estimate of how much fat your body can burn a day. It's probably not entirely accurate, but it's better than just guessing. A good rule of thumb is to aim for 1% of your body weight per week.  So if you weigh 200 lbs, that's 2 lbs per week x 3500 calories per pound = a 7000 calorie deficit each week, divided by 7 = 1000 calories per day.

If you don't like nuts (like me), try drinking some extra calories by having some low fat milk or some juice.  Normally, I avoid juice because it's missing fiber, but if you're trying to get more calories that's a good thing - it doesn't fill you up. 

Peanut butter, use some olive oil while cooking (I use it on toast instead of butter, even!), juice or milk.  Heck, if it's been a stressful day, a glass or two of wine.  Even if it hasn't been a stressful day, that's always been a good wind-down. :)

Or you can give yourself a little treat.  A couple squares of chocolate or a serving of ice cream.

Nuts and seeds are always a good way to get extra calories in.

I am obese unfortunately. My BMI was 39 but is now 31, but still im the red zone unfortunately.

I like the nuts/seeds and olive oil ideas, the contain healthy fats so theyre a good idea in my mind. I'm not a big fan of protien bars etc. Just doesnt sound natural :/

I got some extra caories in today by having a jacket potato with my lunch... but found that far too much. Thanks for the tips guys :)

In addition to nuts as snacks options, also try an extra serving of fruits (grapes, raisins, dried or fresh berries, appricot, prunes, dates, citrus that are easy to peel, seasonal fruits). They are most refreshing, tasty,not too messy and full of vitamins & fibre, which are all good for you. Fruits will increase your metabolism at the same time. Your body will become a more efficient fat burner in the long run.