The main reason we adjust our calories is because we feel something needs to change.

Reasons to decrease calories:

1. If you feel like you’re gaining unintended weight, fat, or muscle.

2. If you feel like you want to lose more weight or fat.

3. If you feel like you are staying the same.

Reason to increase calories:

1. If you want to gain more weight or muscle.

2. If you feel like you are losing weight. (due to increased BMR)

3. If you feel like you are staying the same.

Let’s say you are trying to lose weight or fat at 1,600 calories a day.

3 things can happen: Either you are gaining weight, aren’t losing any weight, or want to lose more. If you are gaining weight when trying to lose, then you must decrease your calories. If you are trying to lose weight, but aren’t, then you need to decrease your calories. If you want to lose more, then you need to decrease more. Basically, if you are trying to lose weight and it’s not working or if you want to lose more, eat less!

Let’s say you are trying to gain weight or build muscle at 3,000 calories a day.

3 things can happen: Either you are losing weight, not gaining at all, or want to gain more. If you are losing weight when trying to gain, then you must increase your calories. If you are not gaining any weight or muscle, then you need to increase your calories. If you want to gain more, then you need to increase calories. Basically, if you are losing weight, not gaining at all, or want to gain more, eat more!

Okay cool, but when do I do this and by how much?

When you first find out your Maintenance Limit and add or subtract from it, give yourself 2 months before you decide to assume it’s not working. People want instant results, when trial and error, patience, and time is what it takes before coming to conclusions.

At first, I say increase or decrease by 200 calories, BUT, if after 2 months you aren’t seeing results, add or subtract another 250 calories.That extra 50 acts as insurance incase 200 wouldn’t be enough.

You will either fall for another mental game of not seeing results or become satisfied with them. If you fall for another mental game then continue to add or subtract calories. If you become satisfied, be warned, because that satisfaction will plateau. Your body will eventually adapt to the energy you are supplying it which will lead to another calorie adjustment.

You should be fine with the second adjustment for about 4-5 months. After that, reevaluate where you stand with your results. If you have any further question, please ask, as this number game can get confusing!

Thank you!