Changing caloric needs

I'm sure it's here somewhere and I've just missed it, but I'm not sure how to make the transition from weight loss to weight maintenance.

First, the basics.  I'm 33, male, 6 foot tall, 160 lbs, 32 inch waist.

I hit 160 lbs two weeks ago, down from a high of 190.  I figured it was a plateau and had planned on changing my exercise routine up a bit to help me break out of a funk.  Friends and family alike have told me that I don't need to lose any additional weight, that I look great at 160, and maybe they're right.  Enter maintenance mode.

I've been eating about 1,700 calories a day for four months now.  According to the burn meter here, I burn 2,050 a day if I do nothing and closer to 2,700 a day once you factor in my running.  Saturdays are my long run days, where I'm burning closer to 4,000 for the day.

I know I'll have to increase my caloric intake to avoid losing additional weight, but I also know that over the last four months my body has become more adept at doing more with less.  I'm guessing I should add slowly, say 1,900 a day this week, 2,100 next week, and so on.  Does that sound right? (Obviously I'd eat less on my two rest days). Anything special I need to keep in mind as I revise my daily intake?

Thanks in advance for your help.

"my body has become more adept at doing more with less"

My main point, perhaps concern, is that a person does not always want the body to do more with less.  I recommend getting the metabolic burning engine revved up each day by having a really good breakfast.  A person can take in more calories if the metabolism is at its peak efficiency.  Tricking the body into burning fewer calories is not always a good thing.  I recommend you use Google or some other search engine and find out:

• What are the best ways to keep the metabolism burning efficiently.
• For a 33-year old male who is 6' tall and weighs 160 pounds, how many calories should you consume.  There are plenty of calculators on line including CC that will give a general result. 

By the way, I am 6' and 170 pounds, I exercise a lot (old Dude exercises, though), and I am taking in on average over 3000 calories a day--and maintaining.  So I am saying that you definitely can maintain on a heck of a lot more calories than 1700.

Original Post by pilgrimdude:

By the way, I am 6' and 170 pounds, I exercise a lot (old Dude exercises, though), and I am taking in on average over 3000 calories a day--and maintaining.  So I am saying that you definitely can maintain on a heck of a lot more calories than 1700.

Oh, I know I can maintain on way more than that.  2,700 is what I'm burning, so I figure that's a good maintenance level (to be adjusted as my running increases).  I wasn't asking so much what my maintenance level should be as how quickly I can increase my intake.  I can't just go from 1,700 to 2,700 overnight, can I?

My apologies; I was worried about the 1700, but you are clearly well-aware that you need more than that.

Direct answer to your question, in my opinion:

Any transition does not have to be a long one.  More importantly, I feel, is that your body's change in metabolism be recognized by you.  For me, at least, I did almost immediately jump into a higher calorie intake (I have done this 3 times in the last 7 months) and maintained because I managed to get the metabolism revved up and running efficiently all day.

I think your point about transitioning is good, but I don't think it should necessarily be a very long transition, if one is necessary.

I would do as you plan; a more gradual increase, rather than all at once.  You may also find you gain some weight when you step up your calories, even though you're not even at maintenance calories yet.  At least, I did.  I think that had to do with too many days at too big of a calorie deficit.  Based on your description, you may be in that same boat.

On the plus side, those pounds are relatively easily lost, though.  Even if you gain a pound or two (or even 5), just ease back a little on your daily intake, or don't eat as much extra on your hard days. 

Clint