Losing weight on 1400-1500 calories?
Replies
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OP - first, I would check to make sure that the goal weight you are striving for is a healthy one. To lose 30 lbs, from where you are now, that would put you at 5'8 and 135 lbs. That's within a healthy BMI range, but toward the lower end. You are focusing more on strength training than cardio - a lot of people find with that approach that they achieve their desired body composition at a higher weight than strictly focusing on an arbitrary scale number.
Second - yes I absolutely think it is possible for you to lose weight eating 1400-1500 cals. I think it's possible for you to lose weight eating even more. I'm 5'2, and lost about 30 lbs (from 153-120) eating b/w 1600-1800 cals. I'm pretty active even though I have a desk job, averaging now 15K steps/day (I was truly sedentary when I started), so my maintenance calories are ~2200.
I would put in a goal of 0.5 lb/week, let MFP set a calorie target for you, log everything you eat accurately and honestly (ideally using a food scale) and eating back at least a portion of your logged exercise calories. Monitor and adjust over time. Since strength training is a focus, make sure you are getting adequate protein.
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I would freak out and binge on 1500 calories daily.
42 years old, 5'9", 173 pounds, losing on 2055 calories/day.0 -
Wickglamgirl wrote: »So here's a question to this group - would you say that one should decrease one's calories depending on age? Or should I stick with the guided MFP plan? I also work out - more now than ever - but I'm not consistent with my weight dropping. I've lost about 8 lbs. - but it has taken me FOREVER - LOL - I'm at 1450 cals now
As others have pointed out, MFP factors in age.
But higher age is not a non-negotiable guarantee that one needs lower calories, nor is it always true that a younger person needs more calories.
Getting back to OP's point: I'm 5'5", lost 60+ pounds (about a third of my body weight) at age 59/60, most of it at 1400-1600 daily net calories, while eating back pretty much all of my (carefully estimated) exercise calories. (I'm an outlier, BTW.)
What many people don't realize is that the calculators (like MFP's) are giving you an initial goal that's based on the average (mean) result in research studies on large groups of people, for any given age/weight/height/etc.
Individual people will vary from those values. Most of us will be fairly close to the calculators' estimates (in statistical terms, the standard deviation is relatively small, the bell curve is fairly steep/narrow). But a few of us will vary from those estimates by hundreds of calories per day.
(See, for example: https://examine.com/nutrition/does-metabolism-vary-between-two-people/ )
So, believe the estimate at the start, stick with that goal for around a month (for pre-menopausal women, maybe even go a bit beyond one monthly cycle). Ignore the first week or two, which may produce a bigger drop (water weight, lower average content of digestive system), then adjust your calories based on your personal weight loss rate. Obviously, if you're clearly losing way too fast, and see that before a month is over, adjust calories upward - don't wait to get weak/fatigued!
MFP thinks I'd maintain around 1500-1600 (so do other calculators). I'm currently working to slowly drop around 5 pounds Fall/holiday gain above my maintenance range of 117-123. I'm eating at about 1800 net. When I stick to that, I lose . . . very slowly.0 -
1400-1500 should be my sweet spot. I didn't lose the last time I tried though. Maybe I was logging poorly? I don't know whats going on. But yes, I'm 5'4" and currently 144. In the past I have lost eating 1400-1500 all through the 160s down to 120s.
Wish I could lose now
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I'm 5'6" 135lb and I just lost 7lbs eating 1300-1550 per week. I lost about 0.5-0.75lb per week so it took 8 weeks. I walk 8000-10000 steps per day and go to the gym 2-3 times a week (I'm dealing with injuries). I never feel deprived.0
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i am 36 years old and started dieting at 199lbs almost the end of december and have lost 23lbs. I was eating about 1500 calories sometimes maybe 1600 depending on how I felt and the exercise I was doing. I am though starting to bump up my calories to 1700-1850 calories because I am being more active and burn a lot of calories.0
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I'm 5'4" and losing at least 1 lb a week eating anywhere from 1500-2100 calories a day but I'm very active and should probably eat more. I also use my TDEE.
With your goals 0.5-1lb a week is healthy but closerather to 0.5 lbs will be more sustainable in the long run.0 -
WinoGelato wrote: »OP - first, I would check to make sure that the goal weight you are striving for is a healthy one. To lose 30 lbs, from where you are now, that would put you at 5'8 and 135 lbs. That's within a healthy BMI range, but toward the lower end. You are focusing more on strength training than cardio - a lot of people find with that approach that they achieve their desired body composition at a higher weight than strictly focusing on an arbitrary scale number.
Second - yes I absolutely think it is possible for you to lose weight eating 1400-1500 cals. I think it's possible for you to lose weight eating even more. I'm 5'2, and lost about 30 lbs (from 153-120) eating b/w 1600-1800 cals. I'm pretty active even though I have a desk job, averaging now 15K steps/day (I was truly sedentary when I started), so my maintenance calories are ~2200.
I would put in a goal of 0.5 lb/week, let MFP set a calorie target for you, log everything you eat accurately and honestly (ideally using a food scale) and eating back at least a portion of your logged exercise calories. Monitor and adjust over time. Since strength training is a focus, make sure you are getting adequate protein.
I am aiming for 135 area because that was where I was at 6 years ago and I would like to get back there. I do use a food scale, and I aim aiming for 120-140g of protein a day. I keep my carbs around 100 most of the time as I don't have a huge desire for carbs other than cereal and vegetables/fruit and I prefer fats.0 -
I lose on 1600-1700/day quite easily. I'm 5'2" and in my 40s.0
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silversequin7 wrote: »WinoGelato wrote: »OP - first, I would check to make sure that the goal weight you are striving for is a healthy one. To lose 30 lbs, from where you are now, that would put you at 5'8 and 135 lbs. That's within a healthy BMI range, but toward the lower end. You are focusing more on strength training than cardio - a lot of people find with that approach that they achieve their desired body composition at a higher weight than strictly focusing on an arbitrary scale number.
Second - yes I absolutely think it is possible for you to lose weight eating 1400-1500 cals. I think it's possible for you to lose weight eating even more. I'm 5'2, and lost about 30 lbs (from 153-120) eating b/w 1600-1800 cals. I'm pretty active even though I have a desk job, averaging now 15K steps/day (I was truly sedentary when I started), so my maintenance calories are ~2200.
I would put in a goal of 0.5 lb/week, let MFP set a calorie target for you, log everything you eat accurately and honestly (ideally using a food scale) and eating back at least a portion of your logged exercise calories. Monitor and adjust over time. Since strength training is a focus, make sure you are getting adequate protein.
I am aiming for 135 area because that was where I was at 6 years ago and I would like to get back there. I do use a food scale, and I aim aiming for 120-140g of protein a day. I keep my carbs around 100 most of the time as I don't have a huge desire for carbs other than cereal and vegetables/fruit and I prefer fats.
Sounds like you are on the right track. When you put in a goal of losing 0.5 lb/week, or even 1 lb/week - what NET calorie goal does MFP suggest?
I think you should be able to lose on 1500 NET - meaning you would eat even more than that.0 -
i am 73 inches tall and 255 pounds, as of right now im taking in 1300 calories, work out 3 days a week and two days a week i do cardio for 30 minutes i walk on a treadmill 3mph 3degrees angle, from 1/11/17 and as of today ive lost 16lbs so far, i take in 1 gram of protein per pound of lean body mass my fats come from traces amounts from the protein and i all so take 10 1000mg fish oil caps per day, my carbs are at 75 to 80 grams a day i get all my carbs from fibrous veggies thats what working for as of right now0
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i am 73 inches tall and 255 pounds, as of right now im taking in 1300 calories, work out 3 days a week and two days a week i do cardio for 30 minutes i walk on a treadmill 3mph 3degrees angle, from 1/11/17 and as of today ive lost 16lbs so far, i take in 1 gram of protein per pound of lean body mass my fats come from traces amounts from the protein and i all so take 10 1000mg fish oil caps per day, my carbs are at 75 to 80 grams a day i get all my carbs from fibrous veggies thats what working for as of right now
why are you taking 10,000 mg of fish oil(10x1000)? you should be getting fats from your foods,not just fish oil. fat from food wont make you fat or stop you from losing fat if that is a concern.1 -
You can definitely lose at 1400-1500. I'm 5'4" 121 and average 1550 for weight loss. Just stay patient though. Last week i didnt lose anything but this week I'm down a lb and some. Averages out though...1
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why are you taking 10,000 mg of fish oil, look up lyle mcdonald ask him that question he will be able to answer that question with research to back it up, lyle mcdonald knows alot more about weigh lose than any one on this web site LOL alot of people on here do this for recreational purposes, not many people are getting in shape for a competition0
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why are you taking 10,000 mg of fish oil, look up lyle mcdonald ask him that question he will be able to answer that question with research to back it up, lyle mcdonald knows alot more about weigh lose than any one on this web site LOL alot of people on here do this for recreational purposes, not many people are getting in shape for a competition
snarky much? and Im sure there are a lot of people on here getting in shape for a competition.1 -
WinoGelato wrote: »silversequin7 wrote: »WinoGelato wrote: »OP - first, I would check to make sure that the goal weight you are striving for is a healthy one. To lose 30 lbs, from where you are now, that would put you at 5'8 and 135 lbs. That's within a healthy BMI range, but toward the lower end. You are focusing more on strength training than cardio - a lot of people find with that approach that they achieve their desired body composition at a higher weight than strictly focusing on an arbitrary scale number.
Second - yes I absolutely think it is possible for you to lose weight eating 1400-1500 cals. I think it's possible for you to lose weight eating even more. I'm 5'2, and lost about 30 lbs (from 153-120) eating b/w 1600-1800 cals. I'm pretty active even though I have a desk job, averaging now 15K steps/day (I was truly sedentary when I started), so my maintenance calories are ~2200.
I would put in a goal of 0.5 lb/week, let MFP set a calorie target for you, log everything you eat accurately and honestly (ideally using a food scale) and eating back at least a portion of your logged exercise calories. Monitor and adjust over time. Since strength training is a focus, make sure you are getting adequate protein.
I am aiming for 135 area because that was where I was at 6 years ago and I would like to get back there. I do use a food scale, and I aim aiming for 120-140g of protein a day. I keep my carbs around 100 most of the time as I don't have a huge desire for carbs other than cereal and vegetables/fruit and I prefer fats.
Sounds like you are on the right track. When you put in a goal of losing 0.5 lb/week, or even 1 lb/week - what NET calorie goal does MFP suggest?
I think you should be able to lose on 1500 NET - meaning you would eat even more than that.WinoGelato wrote: »silversequin7 wrote: »WinoGelato wrote: »OP - first, I would check to make sure that the goal weight you are striving for is a healthy one. To lose 30 lbs, from where you are now, that would put you at 5'8 and 135 lbs. That's within a healthy BMI range, but toward the lower end. You are focusing more on strength training than cardio - a lot of people find with that approach that they achieve their desired body composition at a higher weight than strictly focusing on an arbitrary scale number.
Second - yes I absolutely think it is possible for you to lose weight eating 1400-1500 cals. I think it's possible for you to lose weight eating even more. I'm 5'2, and lost about 30 lbs (from 153-120) eating b/w 1600-1800 cals. I'm pretty active even though I have a desk job, averaging now 15K steps/day (I was truly sedentary when I started), so my maintenance calories are ~2200.
I would put in a goal of 0.5 lb/week, let MFP set a calorie target for you, log everything you eat accurately and honestly (ideally using a food scale) and eating back at least a portion of your logged exercise calories. Monitor and adjust over time. Since strength training is a focus, make sure you are getting adequate protein.
I am aiming for 135 area because that was where I was at 6 years ago and I would like to get back there. I do use a food scale, and I aim aiming for 120-140g of protein a day. I keep my carbs around 100 most of the time as I don't have a huge desire for carbs other than cereal and vegetables/fruit and I prefer fats.
Sounds like you are on the right track. When you put in a goal of losing 0.5 lb/week, or even 1 lb/week - what NET calorie goal does MFP suggest?
I think you should be able to lose on 1500 NET - meaning you would eat even more than that.
1400 cal for 1 lbs a week and a little over 1600 for .5 lbs a week
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I'm 5'10" and have been slowly losing weight aiming for 1700-1800 while not being particularly accurate about logging, and not worrying about going over as long as I stay under maintenance....0
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I am seeing a lot of discussion on number of calories. But what is much more important is what you are eating that is contributing to the calorie count. Fruits and vegetables and 4oz servings of meat (if you do meat) or the equivalent in vegetarian proteins. Snacks should be raw veggies. Thirsty? Drink water. End all sweets, processed foods and sodas. Now you are serious about getting healthy and losing serious weight. I have lost 30 lbs over the last 6 weeks this way. But that is only a half of the story as after I fixed my nutrition I began walking 3-5 miles per day and working out at the gym M-W-F before work. So the whole equation for weight loss is eat smart - gearing caloric intake toward your total weight, age and exercise levels and get that exercise in. Remember it only takes 21 days of consistency to form a new healthy habit. So get smart about what you put in your mouth and stay motivated! You can do this!0
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I am seeing a lot of discussion on number of calories. But what is much more important is what you are eating that is contributing to the calorie count. Fruits and vegetables and 4oz servings of meat (if you do meat) or the equivalent in vegetarian proteins. Snacks should be raw veggies. Thirsty? Drink water. End all sweets, processed foods and sodas. Now you are serious about getting healthy and losing serious weight. I have lost 30 lbs over the last 6 weeks this way. But that is only a half of the story as after I fixed my nutrition I began walking 3-5 miles per day and working out at the gym M-W-F before work. So the whole equation for weight loss is eat smart - gearing caloric intake toward your total weight, age and exercise levels and get that exercise in. Remember it only takes 21 days of consistency to form a new healthy habit. So get smart about what you put in your mouth and stay motivated! You can do this!
The discussion about the number of calories is
1. What the OP asked about
2. What matters for weight loss
It's not necessary to give up sweets, processed foods and sodas, they can be part of a healthful diet.
And 30 lbs in 6 weeks is 5 lbs/week and definitely not healthy...2 -
I am seeing a lot of discussion on number of calories. But what is much more important is what you are eating that is contributing to the calorie count. Fruits and vegetables and 4oz servings of meat (if you do meat) or the equivalent in vegetarian proteins. Snacks should be raw veggies. Thirsty? Drink water. End all sweets, processed foods and sodas. Now you are serious about getting healthy and losing serious weight. I have lost 30 lbs over the last 6 weeks this way. But that is only a half of the story as after I fixed my nutrition I began walking 3-5 miles per day and working out at the gym M-W-F before work. So the whole equation for weight loss is eat smart - gearing caloric intake toward your total weight, age and exercise levels and get that exercise in. Remember it only takes 21 days of consistency to form a new healthy habit. So get smart about what you put in your mouth and stay motivated! You can do this!
It's interesting that you're so focused - it seems - on being healthy, yet losing at a rate (5 pounds/week) that would be unhealthfully rapid by most standards unless you weigh about 500 pounds. But perhaps you do; I don't know.
I'm all for eating in a well-rounded healthy way, but while your degree of strictness may work well for you, it would drive some folks to periodically binge on their favorite treat foods.
One answer isn't the right answer for everyone. Exercise is good. Eating enough protein, some healthy fats, and enough fruit/veg daily - that's a good plan. Beyond that, orthorexia is in the eye of the beholder.
(I lost a third of my body weight to a current BMI around 21, and robust good health, so I'm not talkin' abstract theory here.)1 -
silversequin7 wrote: »I wanted to know if anyone (specifically women) have had success losing weight on a 1400-1500 calorie diet.
I would like to lose 20-30 pounds--I am currently 165 lbs / 5'8". I have lost weight in the past, but through unhealthy measures i.e. 1000-1100 calorie diets. I would like to go about losing weight now using healthier measures. I have shifted from mostly cardio to mostly weights and I want to be able to eat moderately low calories, not ultra low.
I know that what works for one person and what works for another can vary widely, but I was just curious if there were people losing weight eating 1400-1500 calories.
I'm much shorter than you (5' and 117 lbs.) and can successfully "cut" on 1450. I work out 6x week (60 minute sessions) lifting weights and even without incorporating cardio I can drop if I eat a strict 1450. If I do cardio, I'll drop even quicker. Unsure of how much is fat and how much is muscle though LOL1 -
peaceout_aly wrote: »silversequin7 wrote: »I wanted to know if anyone (specifically women) have had success losing weight on a 1400-1500 calorie diet.
I would like to lose 20-30 pounds--I am currently 165 lbs / 5'8". I have lost weight in the past, but through unhealthy measures i.e. 1000-1100 calorie diets. I would like to go about losing weight now using healthier measures. I have shifted from mostly cardio to mostly weights and I want to be able to eat moderately low calories, not ultra low.
I know that what works for one person and what works for another can vary widely, but I was just curious if there were people losing weight eating 1400-1500 calories.
I'm much shorter than you (5' and 117 lbs.) and can successfully "cut" on 1450. I work out 6x week (60 minute sessions) lifting weights and even without incorporating cardio I can drop if I eat a strict 1450. If I do cardio, I'll drop even quicker. Unsure of how much is fat and how much is muscle though LOL
Good to know!
Since I have started getting serious about tracking and routinely lifting, I have just found it not realistic to eat 1200 calories and hit my macros and not be hungry. I am a grad student and I can't afford to be hangry and distracted!1 -
I am 5 ft 5 in and started off 227 pounds. I have lost 14 pounds in 90 days and eat 1540 then 1500 at a rate of 1.5 lbs When I put this into a graph it averages out to 1.2 lbs per week so I too am happy with the figures. This is fine for me and I am happy. I would hate to go lower as I love food and I really don't see the point in having to restrict too much to some silly amount like 1100-1300. I could never do that and do not see the point. When I have lost my next 7 pounds and MFP recalculated I will aim to only lose 1 lb per week and hope it keeps my calories at 1500 or just above.2
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