I need 3000 calories per day

[david4503]

3,000 calories a day doesn’t sound especially high to me if that’s what your body needs based on your activities, If all your numbers look good at that level and your weight is where you want it, I don’t see a problem. Many of us need fewer calories and that’s okay too.

 

[AndBreathe]

I'm a compact person (160cmtall, weighing 50kg on a heavy day) and I get through about 2000- 2500 calories a day. I don't count them and was surprised when I did, following another post like your own.

I live a low carb lifestyle and have done so since 2013. I'm also gluten-free, although that's only about the last 4 or 5 years.

To get my calories, I tend to concentrate on good nutritious food. I have full fat (rather than low fat) dairy - aside from yoghurt as curiously I prefer the low fat at breakfast time.

I have fattier cuts of meat. I don't mean slabs of whatever with a great layer of fat on the outside, just fattier cuts, like belly pork or lamb. It's amazing how it all adds up.

I love vegetables and eat plenty of them, but I make sure I'm not using those to fill myself up if I haven't had enough nutrition.

After a while it almost becomes second nature.

 

[DanW13]

This is my first post. I was diagnosed Type 2 in May but saw it coming since April.

Chasing remission through diet and exercise I have seen my weight drop from 14 st 5 lbs to 11 st 8 lbs. I have not followed any extreme diet but stopped eating between my 3 meals a day and now eat smaller portions. I feel very well and take two 3 mile walks daily.

However, I now need the weight loss to stop. Fitbit tells me I am burning about 3,300 calories per day and though that may be an exaggeration I do believe I need to consume perhaps 3000 calories per day to prevent further weight loss. At an NHS diabetes course I attended yesterday the dietician advised limiting carbs to 135g per day which is only 540 calories worth. This is unrealistic if I am to consume 3000 calories across 3 meals per day.

I appreciate that most of us with Type 2 are initially trying to lose weight but would welcome advice from forum members who have got past that phase and are now eating to maintain weight with a very active lifestyle. What proportion of your calories come from carbs, fat and protein? How many calories do you aim for at breakfast lunch and dinner?

Thank you

Dave

Was prediabetic rather than diabetic but like you rapidly lost weight when I went low carb & struggled to get sufficient calories to provide energy for regular exercise & stop weight loss. I slid from 13 stone to 10 stone 4lb in around 6 months! Since then stayed at same weight for nearly 2 years despite of anything doing more exercise!

Fact is the body takes time (up to 12 months IMO) to evolve to the new low carb diet, so give it time. Up healthy fats in meantime to slow/stop weight loss, I used nuts, avocados, chia seed, nut spread, oily fish etc.

Also make sure you do weight training/muscle strengthening so you don’t burn muscle & lose weight that way. I did that unfortunately & haven’t got it back yet.

All the best.

 

[Dave with T2]

Thank you for all your replies. Several of you mentioned a lack of trust in Fitbit. I have no great faith in its accuracy either. However, if I conclude it is exaggerating my burning of calories by several hundred a day then I can work on that.

At the moment I have no great concerns about more sinister health issues and am just looking to up my calorie intake without upping my blood sugar.

I was interested to know how people split their calories between meals. I have been having a 600 cal breakfast (nuts and porridge) and various 600-800 calorie lunches. This has left me looking for too many calories for my evening meal.

I found the link on the main page helpful thank you. It recommended about 2860 calories per day for me. So my 3000 was not that far out.

I am aware of how many calories are in a gram of carb, protein and fat. My point was having only 135 g of carb leaves you needing a helot of fat and protein to make up the rest of the calories.

I think I am going to have to eat bigger, more calorific breakfasts and lunches to avoid blood sugar raising large evening meals.

Anyway, thanks again for all the replies.

Dave

 

[ianf0ster]

As a time restricted eater and low carber I find it extremely easy to eat lots of calories while keeping my carbs below 40gms per day. Just eat lots of eggs, cheese, fatty meat (pork belly) and fatty fish.
My friends eating keto or carnivore tell me that 7 eggs per day is good, though I tend more towards 200gms of vintage cheddar or all the pork belly I can eat - LOL!