Promise Diet for Permanent Weight Loss logo    

The Promise Diet™ -- a Radical Approach to Permanent Weight Loss

« To Binge or Not To Binge on Christmas Day?!? | Main | A very sweet Christmas »

Reflections on 2200 vs. 2500 (or, How many calories should I eat?)

It's been about a month now since I switched from eating no more than 2500 calories a day to eating no more than 2200 calories a day. During this time I have also been fairly active, going to the Y (especially for lifting weights 3x/week, but also for some cardio on "off days") and playing sports, including fun weekly full-court basketball, which I hadn't been doing before. And I'm not eating sweets, as opposed to having had limited sweets in my 2500 days.

I've lost about one pound a week during this time -- a total of four pounds.

And I've been hungry many times, in particular I've gone to bed hungry many times, feeling that for the first time since I began all of this I've been on "a diet".

I'm really wondering what my weight loss would have been had I stayed with 2500 calories a day. The math of weight loss tells me that, since losing a pound of fat means a reduction/expenditure of an extra 3500 calories, my 300 calories/day reduction should translate into an extra 0.6 lb/week, or 2.5 pounds in four weeks. That said, I wouldn't have been surprised to lose four pounds in four weeks with 2500 calories/day plus the exercise I've been doing.

(Perhaps I've gained some muscle mass with the weight lifting I've been doing, which would affect these numbers some of course. I continue to get stronger as I continue to lift weights.)

In other words, I'm wondering if 2500/day was my personal "sweet spot" -- no hunger with fairly steady weight loss, especially with plenty of exercise. Perhaps 2200/day is too little for me, especially with the regular weight lifting I'm doing, causing me to be hungry often and causing my metabolism to slow down, thus causing my weight loss to in effect slow down as well, to what it would have been more or less had I stuck with 2500.

I'll stick with the promised 2200 and get down to 185 and then relax a bit. But I'm developing a hypothesis that many dieters, especially those who are exercising, aren't eating enough when they start eating 1800 calories/day or less (for males, I realize women's numbers are different). Perhaps maybe they'd be better off not cutting down quite so much, to instead find their own personal "sweet spot", a number definitely higher than their Basal Metabolism?

If you're going to make a promise to limit calories, be careful you don't promise too low!!

(Perhaps I should mention that I'm 37 years old, 6'1", currently weigh 201 pounds (BMI 26.5), and have pretty much been lifting weights for a year and a half (although I still have a lot of upper-body strength to build. :). Shorter, taller, stronger, weaker, older, younger, lighter, and/or heavier people (especially female) would have different caloric "sweet spots", and most likely these sweet spots would shift downward over time anyway as one loses weight.)




TrackBack URL for this entry:

Post a comment

(If you haven't left a comment here before, you may need to be approved by the site owner before your comment will appear. Until then, it won't appear on the entry. Thanks for waiting.)



My Story

On Promises

Eating Right

Eating Out


Exercise/Weight Lifting

This and That

About this site

Contact Reid


If you are morbidly obese, this website could save your life. I've not completed my journey, but I've lost over 115 pounds so far, most of it since starting something I'm calling "The Promise Diet." You can too, one promise at a time."

Email Newsletter icon, E-mail Newsletter icon, Email List icon, E-mail List icon Enter your email address to sign up for our FREE newsletter

Privacy Policy

Send This Page To a Friend (opens popup window)

Recent Posts


two "whoops!" this week

130 down, 11 to go

Great blood pressure readings and long-term improvement

hurt foot => no activity this week, but lost two pounds

A new stat for me -- percent body fat

For success in the new year: Don't resolve; promise!

A very sweet Christmas

Reflections on 2200 vs. 2500 (or, How many calories should I eat?)

To Binge or Not To Binge on Christmas Day?!?


March 2006

February 2006

January 2006

December 2005

November 2005

October 2005

Subscribe to this blog's feed
[What is this?]

Powered by
Movable Type 3.2

Any significant lifestyle changes you are thinking about making should be discussed with your doctor.
The Promise Diet™ and PUBIMO™ are trademarks of Reid Wilson.
Copyright 2005-2006 Reid Wilson. All rights reserved.
In association with