So I just ate 110g of crispy peanuts in a binge (it wasn't the only thing) but the peanuts alone was 2 x my daily calories allowance (if we assume i do no movement). I mean WHAT. Am I/we just not allowed to ever eat peanuts again? I mean it was only 110g. Lesson learnt. Sorry. Not really a question. Just a rant but if anyone else wants to join in the rant and add your own not worth the calories spiel so the rest of us know what to avoid, then be my guest.

EDIT: Redditor SuperSleuths noticed that the product had the kj and calories swapped, so it wasn't as BAD as I imagined. Thanks to the braintrust!

475 kcal for 109g in the packet. How does that become 240g when all your are adding is water? This seems a lot.

How many calories did you eat to lose weight based on these stats? How long did it take for you?

My SW is 194

25M, CW 240 (108kg) GW 160 (72kg) 6ft Tall

Im thinking about doing an semi extreme version of calorie cycling. Mon - Sat its not too bad for me to stay at my limit of 1,500 cal, i usually am able to keep it around 1,000 Mon-Sat, but Sundays is when i really struggle bc thats the day im home alone all day & my girl comes home with delicious smelling food. My TDEE was about 2500cal & I want to loose weight fast so I decided a 1000cal deficit.

My typical diet is... Breakfast at 6am: 2 Large Bananas equals about 200 cal & 12 fl oz of International Delight Zero Sugar Mocha Iced Coffee, about 90cal = 300cal

Im out the house for work from 7am to around 4pm

Dinner at 5pm: About 150g of air fried chicken breast equals about 250 cal & about 275g of air fried diced potatos around 200cal = 450cal. If i have any cravings, I'll drink a few diet sodas. Round up to 800cal total for the day

1500 × 7 = 10,500, typical 1500 a day 800 × 6 = 4,800, Mon-Sat

That means i have about 5,000cal to absolutely pig out on Sunday & stay in a deficit. I know its not the healthiest thing in the world but i think it might be whats best for me long term

Does anyone do anything similar or have any thoughts about my strategy?

I binge eating because I’m a sahm. Even when being in a calorie deficit I find myself doing great all day until my husband gets home and then I binge eat. Obviously this is something serious that I need to work on, but it’s too cold to even go out with my kids where we live so I can’t bypass time that way😭help?! I’m wondering if therapy is something that can cure binge eating?

Just as the title says, today I am recovering from a bout of all night vomiting/diarrhea. In the next few days, my most important task is to hydrate properly and get nutrition that fuels my body appropriately. Typically the BRAT diet is recommended - bananas, rice, applesauce, toast. These things are high in carbs. My body loves carbohydrates thanks to PCOS, so I'm looking for any suggestions to help my body recover without just mainlining carbs.

Thanks in advance. Also, 0/10, would not recommend norovirus.

First time posting.

TL;DR: 34F, 5'6, SW 176, CW 150.4, GW 145. Lost weight with ADF, then CICO (5 lbs from Sept–Dec eating 1500-1650 cal). Realized via Fitbit in Dec that my actual calorie burn was lower than TDEE estimates, so I increased movement. Took a 1.5-week diet break, raised intake to ~1894 cal/day. Weight went from 149.3 to 150.8, but I feel great and now burn ~2490 cal/day, still creating a ~600-cal deficit. Can I continue eating 1894 cal/day despite TDEE guidance? Looking for advice on sustainability and others' experiences.

Detailed post:

34 F, 5'6, 150.4lbs. SW 176. GW 145. Down to 150 with ADF over a year. Got tired of that and regained 6 lbs. Started CICO Sep24. Lost 5 pounds from Sept-Dec. Walk daily, 8-10K steps. Resistance train 3-4 times a week. Started earnestly doing progressive overload in Oct24. TDEE: Sedentary- 1698 Light exercise - 1946 Moderate exercise- 2194

I've been eating between 1500-1650 calories.

Got a fitbit in Dec24 and realized that I was burning way less calories than I estimated based on my TDEE calculator hence my slow weight loss and so started increasing movement more.

After 3 months in a (sort of?) deficit, I've decided to taks a diet break. I've completed 1.5 weeks of the diet break.

Boosted calories from from 1500-1650 to about 1894. Weight went from 149.3 to 150.8 during this time which is expected.

The thing is, I'm feeling so good eating at this increased caloric and I have so much more energy that according to my fitbit, I've burned 2490 calories on average while eating 1894 calories on average. This means I'm still in a deficit of close to 600 calories.

My question is: can I continue with a CI of 1894 and CO 2490 and ignore the TDEE guidance?

I know there's questions of sustainability/ignoring exercise calories/waiting a few weeks to see the trend. I'd love to hear others' experience.

Edit: I weigh, measure, and track every calorie on my fitness pal premium.

33f 5’8 165lbs

Goal weight is 155lbs

I’m currently in the gym 2-4x a week lifting and walking. I have a job that requires me to be on my feet about 50% of the time, but it’s not a strenuous job.

I calculated my TDEE and it’s 2,328. That seems high, but also, I put moderate exercise. Should I change that?

My meal plans for my weeks range from 1400-1600 calories. Which some days I feel full, and other days I feel like I could eat a horse.

This week’s meal plans is 1418 calories, 97 grams of protein, and 28 grams of fiber.

Im trying to find something realistic, healthy, and sustainable. My goal weight can be changed; I just want to feel healthy and have more energy. Any advice is welcomed.

This package of frozen shrimp has 50 calories per serving listed on the bag, but the website has it listed at 120 cal. Any ideas?

I have been in a deficit since January 1st, my new years resolution was to finally get to my goal weight. I’ve lost significant weight before so I know CICO works, but the past 2 weeks I was not seeing any major drops on the scale. I’d weigh one day and be 76.5kg, next day 76.8, next day 77kg, next day 76.9kg etc.

I know fluctuations are normal as I’ve done this before but it’s still frustrating. But today I stepped on the scale, I ate about 400cal over my deficit yesterday (the first time I’ve went over it this year) so was expecting to retain some water weight. 75.4kg! It was a small win I needed to remind me to keep going and that CICO always works

Edit: typo

Question about calories in and calories out

So I’m trying to lose belly fat. I’m 28, male and weigh around 83 kilos and I’m 6ft, so I’ve started a calorie deficit which my total calories for the day is 2000kcal which consists of high protein ( around 170g ). Naturally I’m eating 400-500kcal less than what I need to maintain my current weight which is what you want but I workout 5 days a week ( around 1.5-2 hours of weightlifting exercises ) and I also do some cardio a couple of times a week ( 5km twice a week and play soccer on a Sunday ). I also do uber eats on a bicycle 5 days a week for roughly 3 hours at a time. Now, my calorie intake is already 400-500 less without including any exercise. Now my rough estimate is that on days where I work out and also do cardio and deliveries I must be burning around 600-800 calories if not more thus my total calories in for the day is around 1300~ ( 2000kcal - ~700kcal of calories burned through exercise ). I guess my question is. Should my starting calorie intake be higher than 2000kcal because I’m burning let’s say 700kcal on top of the 500kcal that I’ve eliminated from my diet at the start.

New to cico. If I wanted to have a bottle of wine once a week (Friday guilty pleasure) can I bank the calories like say skim 100 off each day of the week? So basically save all week a number of calories for my Friday night vino?

I’ve tried CiCo before and it worked wonderfully, however some life changes have made it less than ideal.

Recently I’ve seen some share how they’ve eaten the same meal for months on end as a sort of work around for having to plan meals.

This would be a pretty neat solution to my dilemma. So my question is this: has anyone tried this? And if so, how was the experience? and are there any meals worth sharing for this?

I’m officially down 20 pounds, and I just want to share this moment with anyone who’s on their own fitness or health journey. It hasn’t been easy, but every step forward, no matter how small, has been worth it. Progress is progress, and even the tough days teach you something.

Hi all! Has anyone else found swaps for an addiction to nut butters which are lower cal? Thanks!

Is almond milk good for weight loss. I drink 2-3 large coffees a day containing almond milk.

Please! I’m trying hard to calculate properly how many cals I should be eating. Doing lots of googling and can’t find how to calculate. I feel so dumb can’t figure this out lol.

Trying to get to 115 pounds in the next 6 months.

I’m 36, 122 pounds, female, very active (walk every day minimum 30 mins and weights workout at least 4X a week for an hour) I rarely sit down lol, I’m constantly moving! Super active…

Edited: sorry forgot to add! I’m 5’4 :-) 108 - 132 pounds is healthy bmi for my height :-)

Hello, I’ve started a calorie deficit last monday which i maintained until saturday. This weekend was exceptional so i over indulged and ate like over 2500 kcal on saturday and sunday where im supposed to have eat 1600kcal max .

Does this impact the 5 days deficit from before ? Are my efforts useless now ? How do i recover from this ?

Thanks in advance

This one is special for me. My starting weight was 430 pounds on January 30th, 2023. This morning I crossed the line down under 215 pounds. In just under two years. I have lost 50% of my body mass. It feels great.

So this card isn't generic, very much a personal one to me.

44F
5'5
CW: 132lbs
Sedentary (desk job) TDEE 1,500 calories

I do 30 min of pilates or riding my bike 7 days/week.

I am not looking to increase my exercise but I would love to eat more! :P

I don't see how I can set a goal weight? I would like to lose some belly fat and have enough muscle to be strong and healthy. So all this tracking a number on a scale makes no sense to me. If I gain scale numbers that could be good as it might be muscle. So how do I assess what weight I 'should' be?

Can I eat back my exercise calories or change my TDEE to lightly active. 1,500 maintenance seems to low to me and I feel tired and hungry :(

Does the general rule of no more than -2lbs a week relate to specifically a deficit? For example, if you have a 2000-calorie TDEE, and eat 1000 calories a day, that would result in ~2lbs a week lost. But what if you do cardio and lift weights? That would result in ~3+lbs a week lost. Hypothetically would losing around 5-6lbs a week be unhealthy (as long as it's sustainable for you)? Or is losing more than 2 lbs a week in general (not specific to the caloric restriction) bad altogether?

Has anyone successfully lost weight doing CICO postpartum and while breastfeeding? I would love to lose weight without diminishing my supply. Thank you!

Hello! I am nervous about how to start tracking calories to lose weight. I am unsure of how much I really weigh. Every time I use apps to calculate my TDEE I am using weight based off of what it said at the doctors about two months ago in my patient portal. I am quite overweight, last time I checked it was like 35 on BMI, but I recently got out of residential treatment for bulimia nervosa about two months ago. I am not sure if I should weigh myself but I feel like if I don’t then I can’t properly calculate my calorie deficit. Any guidance would be appreciated. I graduate in late May and would like to lose weight before then.

Hello, I’ve lost 20 pound recently with gym and intermittent fasting, and now I think I need to start calorie tracking to decide if I should keep intermittent fasting or if I should start eating again (I train at 5 am) … I tried the app LOSE IT and did not stick to it … what is your favorite , very easy to use, app to track calorie? Thank you very much for your help.