caloric intake needs

Question
Hello. I would like to ask about my daily caloric needs with a goal for losing 2-3 lbs a week.

I am currently 6'2, about 220 lbs, and workout 6 days a week (on average). 3 days a week I run anywhere from 3-5 miles, and the other 3 days I do a full-body weight lifting routine. I have decent muscle mass.

From what I have gathered on my research - it seems I should eat about 2300 calories a day, with my current workout routine, to lose the desired weight.

The problem is that I always feel hungry and light headed at this amount. I generally eat healthy food options. So my question is, should I really be consuming more than 2300 calories in a day?

Answer
Dear JH,

The calorie matter is not that simple. For instance, on a high fat diet, people are able to consume up to 300 extra Calories a day and still lose more weight than people on a low fat diet while being less hungry - not hungry at all, in fact.

The sense of hunger also depends on the foods your calories are coming from. High intensity exercise can make you crave for fattier foods and if you eat them, you feel full sooner and longer. So, you might want to try different food options. There are more 'healthy' ones than you thought.

Tanya Zilberter

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