1,200 Calories?
sunlovdove445
Posts: 13 Member
Hello everybody, I'm an 18 yr old female, currently weighing 230 lbs. For the last five or so days I have been eating around 1150 calories per day (and have lost 5 lbs in one week). Feeling a little more tired than usually but so far not to bad. I want to lose 60 lbs by the end of August 2015. Since I am considered "obese" is this a safe amount of calories? (I do little to no exercise. I do have a history of eating disorders and I have to be careful I don't go down that path again.
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Replies
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I would say your aim should be to hit 1200. You could actually probably eat closer to 1300 - 1500 to lose weight.
How tall are you?
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shadow2soul wrote: »I would say your aim should be to hit 1200. You could actually probably eat closer to 1300 - 1500 to lose weight.
How tall are you?
About 5' 5".0 -
You could afford to eat more. I average 1200-1500 gross calories per day. I try not to eat back all of my exercise calories.0
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5 pounds per week is too fast. Feeling tired is an indicator of too low of a caloric intake. You should net more than 1200.0
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At 230, you're probably burning around 2700 per day, so 1700 would be a loss of 2 lbs per week. As you lose weight, you may eventually get down to a point where 1200 is more ideal, since you'll be burning fewer calories.0
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I would set your profile here to lose 1.5lbs per week and then aim to eat the goal it gives you plus 50% of your exercise calories. I did a calorie check on a few other calculators and came up with 1600-1700 to lose approx 1lb per week (which has to be adjusted every 5-10lbs lost) if your sedentary. If your active then, you will expect an even larger loss amount at 1600-1700.
It's not a healthy goal to try for 60lbs by the end of august. That's about 2.5lbs per week. Safe weight loss is 1 to 2 lbs per week.
If you aim for 1.5lbs per week, then by the end of August, you will be over halfway to your 60lb loss goal.0 -
TimothyFish wrote: »At 230, you're probably burning around 2700 per day, so 1700 would be a loss of 2 lbs per week. As you lose weight, you may eventually get down to a point where 1200 is more ideal, since you'll be burning fewer calories.
Who says she is burning 2700?
I am 5.5
My start weight was 260 pounds ( lost almost 75 pounds in 5 months now)
49 years old and my maintenance level is around 1882 calories
I agree she should eat at least 1200 calories ( or higher)
But dont agree with 2700 burning a day. Can be lower for all you know.
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TheOwlhouseDesigns wrote: »TimothyFish wrote: »At 230, you're probably burning around 2700 per day, so 1700 would be a loss of 2 lbs per week. As you lose weight, you may eventually get down to a point where 1200 is more ideal, since you'll be burning fewer calories.
Who says she is burning 2700?
I am 5.5
My start weight was 260 pounds ( lost almost 75 pounds in 5 months now)
49 years old and my maintenance level is around 1882 calories
I agree she should eat at least 1200 calories ( or higher)
But dont agree with 2700 burning a day. Can be lower for all you know.
To be fair, you are more than twice her age (which means a slower metabolism) and that is your maintenance now- it was a lot more 75 lbs ago.
OP, I plugged your stats into a TDEE calculator and your BMR is 1870 calories a day. That's how many calories you'd need if you were in a coma. I wouldn't recommend eating below that number, it's not sustainable.0 -
TheOwlhouseDesigns wrote: »TimothyFish wrote: »At 230, you're probably burning around 2700 per day, so 1700 would be a loss of 2 lbs per week. As you lose weight, you may eventually get down to a point where 1200 is more ideal, since you'll be burning fewer calories.
Who says she is burning 2700?
I am 5.5
My start weight was 260 pounds ( lost almost 75 pounds in 5 months now)
49 years old and my maintenance level is around 1882 calories
I agree she should eat at least 1200 calories ( or higher)
But dont agree with 2700 burning a day. Can be lower for all you know.
To be fair, you are more than twice her age (which means a slower metabolism) and that is your maintenance now- it was a lot more 75 lbs ago.
OP, I plugged your stats into a TDEE calculator and your BMR is 1870 calories a day. That's how many calories you'd need if you were in a coma. I wouldn't recommend eating below that number, it's not sustainable.
Still if you use scooby's calculator than you get around 1900
My maintenance is tested in a lab and was 1882 when i started. so at 260 pounds
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[TheOwlhouseDesigns wrote: »TheOwlhouseDesigns wrote: »TimothyFish wrote: »At 230, you're probably burning around 2700 per day, so 1700 would be a loss of 2 lbs per week. As you lose weight, you may eventually get down to a point where 1200 is more ideal, since you'll be burning fewer calories.
Who says she is burning 2700?
I am 5.5
My start weight was 260 pounds ( lost almost 75 pounds in 5 months now)
49 years old and my maintenance level is around 1882 calories
I agree she should eat at least 1200 calories ( or higher)
But dont agree with 2700 burning a day. Can be lower for all you know.
To be fair, you are more than twice her age (which means a slower metabolism) and that is your maintenance now- it was a lot more 75 lbs ago.
OP, I plugged your stats into a TDEE calculator and your BMR is 1870 calories a day. That's how many calories you'd need if you were in a coma. I wouldn't recommend eating below that number, it's not sustainable.
Still if you use scooby's calculator than you get around 1900
My maintenance is tested in a lab and was 1882 when i started. so at 260 pounds
Did you plug in her number or yours? Her BMR is 1870, TDEE is around 2300 from Scooby's.
I'm not doubting the veracity of your numbers, but they don't apply to the OP who is less than half your age and therefore has a much faster metabolism. She can and should eat more than 1200 calories, since she's only been at it for 5 days and she feels tired.0 -
hers
And 2300 is still not 2700 what was told here in the post
And yes i said she should eat more than 1200 too. I only dont agree with that high number of 27000 -
TheOwlhouseDesigns wrote: »hers
And 2300 is still not 2700 what was told here in the post
He said "probably", which I'm going to gather was just a guess. Not too far off all things considered. Someone else actually plugged in her numbers, you can un-ruffle the feathers.0 -
I eat about 1800 calories a day but i burn 700 with exercise and I loose weight just fine. It really depends on how active you are being and the main thing is not to starve yourself of nutrients.0
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Hi! I started out similar to you. 221, 5'6". You are deff eating too few calories to start with, and the deficiency might actually make it harder to lose weight. Not because of plateaus or "starvation mode," but because you aren't getting the vitamins and minerals you need, and some of those are actually really important to weight loss. For example, a calcium deficiency really affects fat cells.
Losing weight really fast is also going to give you the saggy skin, and while I know you're really eager, trust me, it's better to go slow and healthy.
So, you need to do a few things. You need to calculate your BMR. This will tell you the minimal amount of calories your body is burning a day. Most professionals suggest starting here, and cutting 100 calories at a time, until no more than 2 lbs a week is a achieved. Taping will help you get more input. I really like this site: http://www.bmi-calculator.net/bmr-calculator/
You can also use the built in calculator. Because we're starting out in Obese, we can safely do the 2 lbs a week goal, but don't push it.
It's a long trip, but I promise, it's worth doing it right. I'm never hungry, I'm never tired, For your age and height, that is really too low! Your brain is still growing, you might even still be growing, and you could be hurting yourself.
If you're at college, your school will have a dietitian. Look them up, make an appointment, and get some help planning this. Especially with your history. In the meantime, get that BMR and up those calories.0 -
coraborealis80 wrote: »Hi! I started out similar to you. 221, 5'6". You are deff eating too few calories to start with, and the deficiency might actually make it harder to lose weight. Not because of plateaus or "starvation mode," but because you aren't getting the vitamins and minerals you need, and some of those are actually really important to weight loss. For example, a calcium deficiency really affects fat cells.
Losing weight really fast is also going to give you the saggy skin, and while I know you're really eager, trust me, it's better to go slow and healthy.
So, you need to do a few things. You need to calculate your BMR. This will tell you the minimal amount of calories your body is burning a day. Most professionals suggest starting here, and cutting 100 calories at a time, until no more than 2 lbs a week is a achieved. Taping will help you get more input. I really like this site: http://www.bmi-calculator.net/bmr-calculator/
You can also use the built in calculator. Because we're starting out in Obese, we can safely do the 2 lbs a week goal, but don't push it.
It's a long trip, but I promise, it's worth doing it right. I'm never hungry, I'm never tired, For your age and height, that is really too low! Your brain is still growing, you might even still be growing, and you could be hurting yourself.
If you're at college, your school will have a dietitian. Look them up, make an appointment, and get some help planning this. Especially with your history. In the meantime, get that BMR and up those calories.
Saggy skin!? Oh dear. I will definitely look into the BMR and change my calorie intake levels. Thanks for this extremely helpful post!0 -
Would anyone here recommend using measurements instead of the scale? What are the benefits to measuring?0
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sunlovdove445 wrote: »Would anyone here recommend using measurements instead of the scale? What are the benefits to measuring?
A food scale is more accurate
watch this
https://www.youtube.com/watch?v=JVjWPclrWVY 0 -
queenliz99 wrote: »sunlovdove445 wrote: »Would anyone here recommend using measurements instead of the scale? What are the benefits to measuring?
A food scale is more accurate
Oh, this would be for weighing yourself.0 -
Measuring is another indicator of progress other than just whatever the scale says. I do both. I weigh myself every Sunday and measure on the 1st of every month.0
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sunlovdove445 wrote: »queenliz99 wrote: »sunlovdove445 wrote: »Would anyone here recommend using measurements instead of the scale? What are the benefits to measuring?
A food scale is more accurate
Oh, this would be for weighing yourself.
I recommend both, keep records with lots of data points so you can watch trends. Also take some "before" and "in progress" photos.
Often when the numbers on the scale stay put for a few weeks, you can see results still happening in photos and measuring tapes. It helps keep your determination up.
Oh, and please, don't set a goal-by-deadline. "Finish Line" deadlines imply that there is a time when healthy living is "over." There is a start, there are improvements and progress...and changing priorities (switching from weight loss to maintenance or recomp, for example) but, there is no finish. You're never "done" and you never "go back to normal" if you see normal as the habits that got you to 230.0 -
Measurements don't have as many variables as weight (body not food..food should be weight).sunlovdove445 wrote: »Would anyone here recommend using measurements instead of the scale? What are the benefits to measuring?
Weight – So many things can affect weight, because of this it shouldn’t be the only way you track your progress. Things to keep in mind:- Always use the same scale – Different scales can show different weights. You will get the most accurate number for tracking when using the same scale.
- Don’t move the scale – Carpet, uneven flooring, different types of flooring…can all affect the weight on the scale. So when you weigh, you want it to be approximately the same spot for the most accurate number for tracking.
- 3500 calories – To gain 1lb of fat you need to be over maintenance by 3500 calories.
- Muscle Repair – Muscles will hold onto water to repair, because of this it is not uncommon to see a gain for a little while after a workout. This weight comes right back off when they are done repairing.
- Sodium – Can cause you to retain water. This can also be amplified if you don’t drink enough to flush it out of your system. This is also another reason for temporary weight gain.
- Water – Not drinking enough water can actually cause you to retain water. Recommended amount is 8 cups or 64oz. I drink 64 oz to 128 oz of water a day. It doesn’t have to be plain water either. I like to flavor mine with crystal light or tea.
- Time of day – Your weight can fluctuate throughout the day. So for the most accurate tracking, you want to weigh at around the same time.
- Frequency – This is up to you, but if small fluctuations bother you than only weigh once a week or less.
- Lightest Weight – Will be naked, first thing in the morning, after using the bathroom
- Multiple times a Day – Don’t Do It. As I said before, your weight will fluctuate throughout the day. What you eat, what you’re wearing, ect will all affect weight.
- Clothes – If you weigh with clothing on, keep in mind that the scale will show your weight plus the weight of your clothes. (Jeans are heavy)
- TOM - A lot of women will retain water around their TOM, but its just temporary and will go away.
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Are you eating back your exercise calories?0
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Liftng4Lis wrote: »Are you eating back your exercise calories?
It depends on the day, if I'm under my goal then I won't but sometimes if I'm close and I know I have dinner or something else to put in, I will.0 -
shadow2soul wrote: »
Measurements don't have as many variables as weight (body not food..food should be weight).sunlovdove445 wrote: »Would anyone here recommend using measurements instead of the scale? What are the benefits to measuring?
Weight – So many things can affect weight, because of this it shouldn’t be the only way you track your progress. Things to keep in mind:- Always use the same scale – Different scales can show different weights. You will get the most accurate number for tracking when using the same scale.
- Don’t move the scale – Carpet, uneven flooring, different types of flooring…can all affect the weight on the scale. So when you weigh, you want it to be approximately the same spot for the most accurate number for tracking.
- 3500 calories – To gain 1lb of fat you need to be over maintenance by 3500 calories.
- Muscle Repair – Muscles will hold onto water to repair, because of this it is not uncommon to see a gain for a little while after a workout. This weight comes right back off when they are done repairing.
- Sodium – Can cause you to retain water. This can also be amplified if you don’t drink enough to flush it out of your system. This is also another reason for temporary weight gain.
- Water – Not drinking enough water can actually cause you to retain water. Recommended amount is 8 cups or 64oz. I drink 64 oz to 128 oz of water a day. It doesn’t have to be plain water either. I like to flavor mine with crystal light or tea.
- Time of day – Your weight can fluctuate throughout the day. So for the most accurate tracking, you want to weigh at around the same time.
- Frequency – This is up to you, but if small fluctuations bother you than only weigh once a week or less.
- Lightest Weight – Will be naked, first thing in the morning, after using the bathroom
- Multiple times a Day – Don’t Do It. As I said before, your weight will fluctuate throughout the day. What you eat, what you’re wearing, ect will all affect weight.
- Clothes – If you weigh with clothing on, keep in mind that the scale will show your weight plus the weight of your clothes. (Jeans are heavy)
- TOM - A lot of women will retain water around their TOM, but its just temporary and will go away.
Most of this list is really good advice, but I will be the curmudgeon and contradict two items (which are the standard advice but, apparently, I'm a special snowflake, just like everyone else!)
Actually, I'm going to disagree with these two from my personal POV. I'm sure they apply to some, but I do the exact opposite!
Frequency – This is up to you, but if small fluctuations bother you than only weigh once a week or less.
Multiple times a Day – Don’t Do It. As I said before, your weight will fluctuate throughout the day. What you eat, what you’re wearing, ect will all affect weight.
I stopped caring about small fluctuations or "OMG, I gained/I stayed the same" by doing just this: I weigh every day, twice a day. Once at the very end, right before bed, and then once in the morning, as soon as I have a morning visit to the bathroom. After I'd seen my weight drop up to 4 pounds overnight? I stopped fussing over individual weigh-ins. If I only weighed myself at 6 am on Mondays, there would be a good chance that I would have had weeks and weeks of seeing stagnation or even gains...but having lots and lots of data points has taught me that a single weigh-in means very little if I'm measuring my overall progress. I don't have a weight, I have a weight range, just like everyone else. One salty meal or hormonal fluctuation can mean changes on the scale that have nothing to do with body fat.
Of course, if you freak every time you step on the scale, you shouldn't do that. Or, IDK, maybe you should. It sucks to freak out over a Monday morning weigh in and then get all fussy and worried for a whole week until the next weigh in to see some progress. Maybe compromise and reassure yourself periodically with a before bed/good morning check to see how much water weight you lose overnight?0 -
shadow2soul wrote: »
Measurements don't have as many variables as weight (body not food..food should be weight).sunlovdove445 wrote: »Would anyone here recommend using measurements instead of the scale? What are the benefits to measuring?
Weight – So many things can affect weight, because of this it shouldn’t be the only way you track your progress. Things to keep in mind:- Always use the same scale – Different scales can show different weights. You will get the most accurate number for tracking when using the same scale.
- Don’t move the scale – Carpet, uneven flooring, different types of flooring…can all affect the weight on the scale. So when you weigh, you want it to be approximately the same spot for the most accurate number for tracking.
- 3500 calories – To gain 1lb of fat you need to be over maintenance by 3500 calories.
- Muscle Repair – Muscles will hold onto water to repair, because of this it is not uncommon to see a gain for a little while after a workout. This weight comes right back off when they are done repairing.
- Sodium – Can cause you to retain water. This can also be amplified if you don’t drink enough to flush it out of your system. This is also another reason for temporary weight gain.
- Water – Not drinking enough water can actually cause you to retain water. Recommended amount is 8 cups or 64oz. I drink 64 oz to 128 oz of water a day. It doesn’t have to be plain water either. I like to flavor mine with crystal light or tea.
- Time of day – Your weight can fluctuate throughout the day. So for the most accurate tracking, you want to weigh at around the same time.
- Frequency – This is up to you, but if small fluctuations bother you than only weigh once a week or less.
- Lightest Weight – Will be naked, first thing in the morning, after using the bathroom
- Multiple times a Day – Don’t Do It. As I said before, your weight will fluctuate throughout the day. What you eat, what you’re wearing, ect will all affect weight.
- Clothes – If you weigh with clothing on, keep in mind that the scale will show your weight plus the weight of your clothes. (Jeans are heavy)
- TOM - A lot of women will retain water around their TOM, but its just temporary and will go away.
Most of this list is really good advice, but I will be the curmudgeon and contradict two items (which are the standard advice but, apparently, I'm a special snowflake, just like everyone else!)
Actually, I'm going to disagree with these two from my personal POV. I'm sure they apply to some, but I do the exact opposite!
Frequency – This is up to you, but if small fluctuations bother you than only weigh once a week or less.
Multiple times a Day – Don’t Do It. As I said before, your weight will fluctuate throughout the day. What you eat, what you’re wearing, ect will all affect weight.
I stopped caring about small fluctuations or "OMG, I gained/I stayed the same" by doing just this: I weigh every day, twice a day. Once at the very end, right before bed, and then once in the morning, as soon as I have a morning visit to the bathroom. After I'd seen my weight drop up to 4 pounds overnight? I stopped fussing over individual weigh-ins. If I only weighed myself at 6 am on Mondays, there would be a good chance that I would have had weeks and weeks of seeing stagnation or even gains...but having lots and lots of data points has taught me that a single weigh-in means very little if I'm measuring my overall progress. I don't have a weight, I have a weight range, just like everyone else. One salty meal or hormonal fluctuation can mean changes on the scale that have nothing to do with body fat.
Of course, if you freak every time you step on the scale, you shouldn't do that. Or, IDK, maybe you should. It sucks to freak out over a Monday morning weigh in and then get all fussy and worried for a whole week until the next weigh in to see some progress. Maybe compromise and reassure yourself periodically with a before bed/good morning check to see how much water weight you lose overnight?
I usually just weight myself in the morning as soon as I get out of bed. However, if I have had a bad day/big Friday night meal, I don't weigh myself that next morning, just so I don't get discouraged.0 -
If you do decide to up your calorie goal, then it would be a good idea to keep weighing yourself. As you lose your body will require less calories which means that your calorie goal will need to be adjusted every 10 pounds. I've seen a few people plateau only to find out they had never adjusted their calorie goal and had lost to the point where they were actually eating at maintenance.0
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If you do decide to up your calorie goal, then it would be a good idea to keep weighing yourself. As you lose your body will require less calories which means that your calorie goal will need to be adjusted every 10 pounds. I've seen a few people plateau only to find out they had never adjusted their calorie goal and had lost to the point where they were actually eating at maintenance.
I will definitely keep that in mind! Thanks!0 -
sunlovdove445 wrote: »Hello everybody, I'm an 18 yr old female, currently weighing 230 lbs. For the last five or so days I have been eating around 1150 calories per day (and have lost 5 lbs in one week). Feeling a little more tired than usually but so far not to bad. I want to lose 60 lbs by the end of August 2015. Since I am considered "obese" is this a safe amount of calories? (I do little to no exercise.
At your weight the calories are fine. Just keep in mind you need to be careful about your food choices to make sure you get the nutrients you need. August, however, is a fairly aggressive timeframe for that magnitude of weight loss. My advice is to focus on the process - nail the habits - and the weight loss will be an impressive number, even if it might not quite get to 60.I do have a history of eating disorders and I have to be careful I don't go down that path again.
Might be worth making sure you get the appropriate IRL support.
Good luck!0 -
TimothyFish wrote: »At 230, you're probably burning around 2700 per day, so 1700 would be a loss of 2 lbs per week.
That's not accounting for relative lack of lean body mass. At lightly active we're looking at a TDEE of ~2100 calories/day. For a 1000 calorie deficit, OP's initial number is just about bang on.
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Although were all different, I thought you might want to hear from someone kind of similar to you (Except in age...). Im a 30 yo, starting wt was 242lbs. Mfp had me at about 1870 i think (i am set to active though, as my job is physically demanding). Ive lost about 3# a week, give or take, and now weigh 217lbs. I recently reduced my calories since im down exactly 25lbs. I couldnt survive on 1200, not right now. And if you start that low, youll never have room to move your calories down. The smaller we get, the less calories we need. And honestly, if im having a bad few days and dont eat enough, my loss seems to slow. If i eat at mfp recommendation, i see bigger losses. And why starve yourself if you can eat more!
Your stats may differ from mine. The best thing to do is what mfp tells you too. You wont be tired and its more sustainable long term. Keep logging, no matter what. You can do this! But dont lose 20lbs fast, only to burnout and stop. If you wanna lose 60, try for a more long term approach.
Best of luck to you in whatever you decide to do!0
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