1200 calories?
LisaMighton
Posts: 51 Member
I've been going through some of the sticky posts in the forums, trying to get answers to some questions. A few of them seem to suggest that 1200 calories as the target is low, and that's because of how you filled out the initial goals. Some of these posts are helpful, like this one http://fit101.org/the-step-by-step-guide-to-losing-weight-with-myfitnesspal/. I went back like it said, and re-entered goals etc., but I'm still at 1200 calories. I'm looking to lose 30-40 (ideally at least 40, but I'm setting achievable goals) lbs. Is this a reasonable beginning?
So far, I'm hungry much of the time!
So far, I'm hungry much of the time!
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Replies
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You need to enter your activity level as well - it comes up 1200 when you put in sedentary, if you do work outs and are sure of your calorie burn you can add those in as well. If you have a active lifestyle change your activity level to active and it will increase the amount off calories for your base goal.0
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I'm currently on 1200 calories (once I convert from kilojoules which is 5021 per day) and am listed as sedentary, however I do wear a fitbit which starts giving me extra calories to eat after about 2000 steps. On a lazy day like yesterday I get nothing extra but so far today I've earned about another 240 calories (1000 kilojoules) while at my desk job and should get more with a walk after work. I'm not finding I'm overly hungry most days but will go over occasionally - aiming for a total loss of 40 kilos (88? pounds). I've been steadily losing so far.0
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The other day I had 1420 calories for breakfast....
I felt so happy.0 -
Too low. You want to lose fat, but do you really want to starve yourself? You need fuel to function. If you eat below your BMR your body is likely to get used to functioning on far less than it needs, suppresses your metabolism, and your weight loss likely to stall.
1420 calories for breakfast would make anyone happy.0 -
Yes, 1200 is too little. I eat around 1500 a day regardless. I have a Fitbit to count cals as well. I have lost 8kg since Jan with very little effort. I'm not really hungry most of the time, but if I get to the end of the day and I'm still hungry at bedtime, then I eat something small.0
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Try using a TDEE calculator and eating at a 15-20% deficit of your TDEE. Is that still showing around 1200?
http://iifym.com/tdee-calculator/0 -
You are probably being overly aggressive with your desired weekly weight loss goal. If you are shorter, lighter, or already close to your ideal weight range, you cant dial in a 2lb. a week loss ... thats 700 cals a day under your TDEE requirements.
1200 is the minimum that MFP will recommend for a female, and no one will recommend you go below that without medical supervision.
As far as hunger is concerned ... every time you feel hungry, drink a glass of water and wait 15 mins. If your still hungry, then you really were, and you can find a healthy solution. If your not, you werent. A large portion of the population cant tell the difference at least part of the time.
For satiety, reduce empty calorie intake, and replace it with low cal high fiber options ( raw/steamed vegetables, etc ).
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You are probably being overly aggressive with your desired weekly weight loss goal. If you are shorter, lighter, or already close to your ideal weight range, you cant dial in a 2lb. a week loss ... thats 700 cals a day under your TDEE requirements.
1200 is the minimum that MFP will recommend for a female, and no one will recommend you go below that without medical supervision.
As far as hunger is concerned ... every time you feel hungry, drink a glass of water and wait 15 mins. If your still hungry, then you really were, and you can find a healthy solution. If your not, you werent. A large portion of the population cant tell the difference at least part of the time.
For satiety, reduce empty calorie intake, and replace it with low cal high fiber options ( raw/steamed vegetables, etc ).
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Try using a TDEE calculator and eating at a 15-20% deficit of your TDEE. Is that still showing around 1200?
http://iifym.com/tdee-calculator/
ETA- I agree 1200 is too low and MFP always calculated a lower calorie intake for me than I got when I used the TDEE calculator so that's why I'm suggesting it
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You may need to up your calorie goal, but it's probably also useful to look at what you're eating. Make sure you're eating things that fill you up and keep you full for a while. A calorie is a calorie, but there are foods that will definitely fill me up better than a cookie
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its a fine goal but you'll have to understand it's not likely to be cost-free. i'm also on 1200cal. i have side effects like a drop in my mood among other things. i think its worth it but others may not agree.0
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OP - what rate of weight loss did you select?
That's the biggest influence on your calorie goal.
Don't make it harder than it has to be - aim for sustainability not fast results.0 -
its a fine goal but you'll have to understand it's not likely to be cost-free. i'm also on 1200cal. i have side effects like a drop in my mood among other things. i think its worth it but others may not agree.
as a man you should be at at least 1600...esp with only 17lbs to lose...
To be frank I don't know how average people even consider 1200. Hangry does not begin to describe how I would feel...never mind being able to do the exercise I do.
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It all depends on your age, height, weight, body size and activity level. I'm 56 and only 5'1.5". I had a fitness eval in the fall and was told my BMR is only 1136 if I were sedentary. Many people would think that's pretty low, but I've been using a FitBIt Charge HR which I got a few days back, and it pretty much shows my calories as what my TDEE estimate is as a moderately active person -- between 1400-1500 a day. This includes walking a big campus (I teach) and a 30-45 minute walk when I get home. If I did nothing all day, probably 1100-1200 would be all I would use up. So to have a real deficit, I really need to eat around 1200 or even less. However, a younger, larger, or more active person might definitely need more calories just to sustain themselves.0
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OP-IT IS 1200 + EXERCISE calories0
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If you find that you're hungry a lot, try and choose foods that are high in volume but low in calories. Fruit and veg are usually good bets for this. Look up Volumetrics.
Essentially you want to avoid energy dense foods (foods with lots of calories for not much food) and eat foods that have less calories for more volume. I find that this is the best way for me to avoid feeling hungry. If you get to grips with volumetrics and still feel hungry, perhaps look at increasing your food calorie goal.
I chose to up my calorie goal to 1400 and use exercise to increase my deficit by another 200. It's the same effect as me eating 1200, working off 200 calories via exercise and "eating back" the calories afterwards, but instead I'm eating them first then working them off. Both methods have a net calorie consumption of 1200. The way I do it means that I will still lose weight if I don't exercise - 1400 is low enough to create a deficit for me - but the rate I lose it won't be as high as I would like it to be.0 -
Can I ask a silly question?
Using one of the calculators my TDEE is 2064 - 20% is 1651. I currently do 1-3 hours of exercise a week.
So do I eat to that calorie goal every day, even if I don't exercise on that day? Also, what happens when I can't exercise as much in a given week?
v confused?!0 -
Can I ask a silly question?
Using one of the calculators my TDEE is 2064 - 20% is 1651. I currently do 1-3 hours of exercise a week.
So do I eat to that calorie goal every day, even if I don't exercise on that day? Also, what happens when I can't exercise as much in a given week?
v confused?!
Not a silly question at all.
Yes you eat the same every day but it's sensible to use a little common sense and flexibility when you either have a big exercise day/week or a week when you can't exercise as much.
It's the advantage of the MFP "eat back exercise calories" method - you only get the calories when you have done the exercise.
Six of one and half a dozen of the other but both methods work if done properly.0 -
Can I ask a silly question?
Using one of the calculators my TDEE is 2064 - 20% is 1651. I currently do 1-3 hours of exercise a week.
So do I eat to that calorie goal every day, even if I don't exercise on that day? Also, what happens when I can't exercise as much in a given week?
v confused?!
Not a silly question at all.
Yes you eat the same every day but it's sensible to use a little common sense and flexibility when you either have a big exercise day/week or a week when you can't exercise as much.
It's the advantage of the MFP "eat back exercise calories" method - you only get the calories when you have done the exercise.
Six of one and half a dozen of the other but both methods work if done properly.
This...
TDEE is good for someone who is consistent with exercise. Because it includes exercise calories and it can be a moving target if you aren't consistent.
I did not switch over to TDEE until I knew for sure I found the exercise I would do consistently...and it's worked great for me...
But as mentioned when I did NEAT (MFP method) my calories to lose 1lb a week were 1450+150 exercise calories total 1600...my TDEE when I started was 2k...-20% for 1lb a week guess what 1600 calories...it really is 6 of one half dozen of the other...0 -
LisaMighton wrote: »I've been going through some of the sticky posts in the forums, trying to get answers to some questions. A few of them seem to suggest that 1200 calories as the target is low, and that's because of how you filled out the initial goals. Some of these posts are helpful, like this one http://fit101.org/the-step-by-step-guide-to-losing-weight-with-myfitnesspal/. I went back like it said, and re-entered goals etc., but I'm still at 1200 calories. I'm looking to lose 30-40 (ideally at least 40, but I'm setting achievable goals) lbs. Is this a reasonable beginning?
So far, I'm hungry much of the time!
It all depends on you. I am a 5'0" tall sedentary 160 lb female. Based upon my TDEE, BMR, and weight loss goals, 1200 is generally not a bad goal for me (currently mine is set to 1270). But, for MOST people, 1200 is difficult and you could eat more and still lose. Personally 1200 doesn't starve me, but everyone is different!
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I eat 1200 a day too and if you pick your food right, it's perfectly doable.
For example what I ate today:
Breakfast: a pancake made of two eggs, a banana and some cinnamon.
Snack: an apple
Lunch: roasted veggies with chicken and some rice (60gr rice, 100gr of chicken and almost 400gr of veggies cause I like quantity/big meals for the feeling of being full) with a bit of cream cheese
Snack: 125gr greek yoghurt
Dinner: homemade spaghetti with loads of vegetables
Weighed everything (and double checked the kcal and always went with the heighest input) and it's a total of 1189 kcal. And believe me, not hungry whatsoever. If you want some inspiration, you can always look into my diary. Might want to ask for translations, cause everything is in dutch 0 -
I don´t think it´s too little...but then again, I burn between 1000 and 1800 calories on excercise every day. So I get A LOT extra and am never hungry. My opinion....the healthy way to go down to that low calory goal is through excercise. You can burn a whoooole lot of calories just by working out twice a day. And that may seem a lot for some of you (I didnt work out at all just some months ago and if someone had told me to work out twice a day I would have thought they re crazy), but if you implement excercise slowly and then step it up, set prioritys, it is very achievable and doable. Side effect...I feel fantastic and can see my body transform! Not only I lose fat, I gain muscels 0
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I'm on a 1200/day goal because I'm short and about 140 lbs. It's so annoying, particularly eating with friends because you can't have anything like they can! On the upside, one lb of weight loss on a shortie (which I'm assuming you are!) looks like a lot more than on a tall person - I have to keep reminding myself that!
It's really difficult but I try and stick to really fibrous and protein-rich foods to keep me full, and try to have three 300-400cal meals a day which gives me a little room to graze on trail mix where I need to. Examples of this are:
- Greek yoghurt with a banana and pumpkin seeds
- wholewheat couscous with turkey breast, kale and pesto
- a kipper, poached egg and crispy kale
- low fat meatballs, lentils and spicy tomato marinara sauce
I've had to ban cheese, bacon, chocolate and beer in the most part which is really difficult, but it tastes so much better when you only have it as a treat!
Three of these a day can keep me quite full, and I walk at least 6 miles a day and do an hour of cardio/weight training a day too. Obviously losing weight is a case of calorie deficit, but making that calorie deficit (especially for poor people like us where our goal is so small!) is so much easier when you pay a lot of attention to your nutrition 0 -
Can I ask a silly question?
Using one of the calculators my TDEE is 2064 - 20% is 1651. I currently do 1-3 hours of exercise a week.
So do I eat to that calorie goal every day, even if I don't exercise on that day? Also, what happens when I can't exercise as much in a given week?
v confused?!
Not a silly question at all.
Yes you eat the same every day but it's sensible to use a little common sense and flexibility when you either have a big exercise day/week or a week when you can't exercise as much.
It's the advantage of the MFP "eat back exercise calories" method - you only get the calories when you have done the exercise.
Six of one and half a dozen of the other but both methods work if done properly.
This...
TDEE is good for someone who is consistent with exercise. Because it includes exercise calories and it can be a moving target if you aren't consistent.
I did not switch over to TDEE until I knew for sure I found the exercise I would do consistently...and it's worked great for me...
But as mentioned when I did NEAT (MFP method) my calories to lose 1lb a week were 1450+150 exercise calories total 1600...my TDEE when I started was 2k...-20% for 1lb a week guess what 1600 calories...it really is 6 of one half dozen of the other...
Not sure if you're not saying things incorrectly by accident, or you just don't know... TDEE = Total Daily Energy Expenditure. It's how many calories you burn per day, if you exercise or you don't. It doesn't matter. I think you might be trying to say, "The TDEE method is good for someone who is consistent." The TDEE method is the method where you subtract a certain % from your calories.
ah no I know what TDEE is...I have used this method for weight loss and maintenance for almost 2 years.
TDEE=Total Daily Energy Expenditure it the amount of calories you burn per day with exercise included in that number.
Yes you can have a TDEE and not exercise but it will be lower...hence the need for consistent exercise in this case per the quote I Replied to...Can I ask a silly question?
Using one of the calculators my TDEE is 2064 - 20% is 1651. I currently do 1-3 hours of exercise a week.
So do I eat to that calorie goal every day, even if I don't exercise on that day? Also, what happens when I can't exercise as much in a given week?
v confused?!
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Make sure you're getting your proteins and fats in, it will help satiate you. If you aren't losing weight at 1200 then it's too low. Really you just have to play with it and see where you feel good and are losing weight.0
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Make sure you're getting your proteins and fats in, it will help satiate you. If you aren't losing weight at 1200 then it's too low. Really you just have to play with it and see where you feel good and are losing weight.
False..if you aren't losing on 1200 than you are eating more than you think and you need to take a look at your logging accuracy.
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OP - what rate of weight loss did you select?
That's the biggest influence on your calorie goal.
Don't make it harder than it has to be - aim for sustainability not fast results.
at first I put in 2 lbs per week but it stays at 1200 calories even if I put in 1 pound per week instead0 -
Can I ask a silly question?
Using one of the calculators my TDEE is 2064 - 20% is 1651. I currently do 1-3 hours of exercise a week.
So do I eat to that calorie goal every day, even if I don't exercise on that day? Also, what happens when I can't exercise as much in a given week?
v confused?!I eat 1200 a day too and if you pick your food right, it's perfectly doable.
For example what I ate today:
Breakfast: a pancake made of two eggs, a banana and some cinnamon.
Snack: an apple
Lunch: roasted veggies with chicken and some rice (60gr rice, 100gr of chicken and almost 400gr of veggies cause I like quantity/big meals for the feeling of being full) with a bit of cream cheese
Snack: 125gr greek yoghurt
Dinner: homemade spaghetti with loads of vegetables
Weighed everything (and double checked the kcal and always went with the heighest input) and it's a total of 1189 kcal. And believe me, not hungry whatsoever. If you want some inspiration, you can always look into my diary. Might want to ask for translations, cause everything is in dutch
Thanks that's helpful0 -
That's impressive - what do you do for your 2 workouts per day, and do you do one super early before work?SigridKayaAndersen wrote: »I don´t think it´s too little...but then again, I burn between 1000 and 1800 calories on excercise every day. So I get A LOT extra and am never hungry. My opinion....the healthy way to go down to that low calory goal is through excercise. You can burn a whoooole lot of calories just by working out twice a day. And that may seem a lot for some of you (I didnt work out at all just some months ago and if someone had told me to work out twice a day I would have thought they re crazy), but if you implement excercise slowly and then step it up, set prioritys, it is very achievable and doable. Side effect...I feel fantastic and can see my body transform! Not only I lose fat, I gain muscels
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Thanks. What device do you use to me monitor how many miles you're walking, and are you happy with the device you chose?I'm on a 1200/day goal because I'm short and about 140 lbs. It's so annoying, particularly eating with friends because you can't have anything like they can! On the upside, one lb of weight loss on a shortie (which I'm assuming you are!) looks like a lot more than on a tall person - I have to keep reminding myself that!
It's really difficult but I try and stick to really fibrous and protein-rich foods to keep me full, and try to have three 300-400cal meals a day which gives me a little room to graze on trail mix where I need to. Examples of this are:
- Greek yoghurt with a banana and pumpkin seeds
- wholewheat couscous with turkey breast, kale and pesto
- a kipper, poached egg and crispy kale
- low fat meatballs, lentils and spicy tomato marinara sauce
I've had to ban cheese, bacon, chocolate and beer in the most part which is really difficult, but it tastes so much better when you only have it as a treat!
Three of these a day can keep me quite full, and I walk at least 6 miles a day and do an hour of cardio/weight training a day too. Obviously losing weight is a case of calorie deficit, but making that calorie deficit (especially for poor people like us where our goal is so small!) is so much easier when you pay a lot of attention to your nutrition
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