Calorie intake and common colds

Medical Q&A [Moderated]
1

Typically, I have heard that a caloric deficit (with the purpose of losing fat) is not ideal when sick. For example, I have been at a caloric deficit for the past few months, with diet breaks going back up to maintenance (and perhaps even higher) every couples months. Weight loss has been going good considering I do jiu jitsu approximately 5-6 times a week and lift approximately 3-4 times a week. I use the app MacroFactor to track my calories and for it to update my deficit based on my weight loss progress and has worked wonders. Because of this app, I have a pretty good idea what my TDEE is (~3500 kcals per day). I eat ~3000 kcals per day to sustain the caloric deficit and keep my sanity. However, when I get sick (i.e., a common cold or Covid) I stop most of my training. I don’t do jiu jitsu to not get other people sick and I also don’t train for the first few days of the cold because of the same reasons. This is typically when I feel worse. So here’s the question: should I eat at my normal maintenance (3500) even though I reduce my physical activity substantially? Or should I assume a “new/modified” maintenance because of this lack of physical activity?

Hopefully this makes sense.

Thank you

2

It is unlikely that any of this really matters, particularly in the short-term for a common respiratory illness. A short-term energy imbalance like you describe will come out in the wash over the longer term, and will not have any significant impact on your recovery from the illness. If you wanted to reduce your energy intake to match the reduced physical activity, that would be fine too.

I also don’t think that you need to shut down all physical activity if you become sick, although considerations for contagiousness and being around others are good to keep in mind.

2 Likes
3

To reiterate what Dr. Baraki said:

It is unlikely that any of this really matters, particularly in the short-term for a common respiratory illness.

Assuming you mean recovery from illness and/or training, eating at a modest deficit with ample protein and carbohydrates is unlikely to impair recovery.

4

Thanks for the answers docs!