Increase calories to avoid binge?

Hello everyone,

I recently posted a new topic on a recent binge I had. People to me that I should increase my calories because I may not be eating enough to satisfy my body. I normally eat more or less 1400 calories, and exercise 5 times a week on average. Ideally, I would like to lose 4 lbs ( I am 5'3", 119lbs) but my main goal is to tone and build muscle. How many calories should I be eating for my goals and to avoid future binges? Thank you!

First I would like to say that your girls are very refreshing, modest and realistic, and healthy which seems to be rare these days!! so that's great. I entered your stats into the phord online calculator with your age as 21, and moderately active, even though you are probably a bit about that. the calculator estimated a burn of 1978 daily. Being that you only have 4 pounds to lose, .75 pounds a week is a pretty modest goal. That means you need to reduce your calories by 375, in order to create a deficit of 2625 for the week, thereby yielding a .75 pound loss. So, I would suggest about 1600 calories a day, with your activity level. It should take around 6 weeks or so to reach your goal, but you will be much more satisfied and it will likely be permanent this way. Of course, everyone has different outcomes because of body composition and minor variations in the way the body metabolizes food but this is an estimate!! I hope it helps :)

Don't forget you can zigzag your calories a little.  As long as your deficit for the week is where you want it you can have bigger and smaller daily ones.  I find that if I eat the same calories each day then some days I'm just starving. If I eat a little more one day then it's easier to eat less the next because my body was satisified.   It also keeps your body from plateauing. 

What I'm doing for the last few pounds is incorporating a lot of maintenance days. Sometimes I'll do half the week on a deficit, the other half maintenance, and sometimes I'll do a week or two of maintenance and the same amount of time on a deficit. It's going to be slow, but it's only a few pounds.

Hey starbright, I actually have the same stats as you, and am also looking to decrease my weight to 115.  Want to be buddies? ^^;

Besides the right amount of calories, be sure you're getting enough fiber, protein and even fat. If I'm not getting enough fat & protein I really get the munchies!

you wont lose the weight until you stop the binges so eat healthy non processed foods, i have similar stats are you and eat about 1800 to 2000 calories a day. You will probably lose the weight from just not binging anymore and drinking lots of water, combined with working out. You are binging because your body is demanding more food...1400 is definetly not enough. Sorry if its not what you wanted to hear :/

I recently discovered that by increasing my calorie rang I've stopped binging and it makes me so so happy!!!!! :-). You are doing the right and healthy thing!