We are pleased to announce that on March 4, 2025, an updated Rich Text Editor will be introduced in the MyFitnessPal Community. To learn more about the upcoming changes, please click here. We look forward to sharing this new feature with you!

Calorie intake and Metabolism

meharmahshahid
meharmahshahid Posts: 107 Member
edited December 2024 in Food and Nutrition
Hey guys! So I'm 5'5, and currently 139 lb. I started in June 1st when i was like, 147 lb. So my daily calorie intake is 1200. I lost 8 pounds in the month of June by a very random combo of fasting, intermittent fasting, and someday eating 1200 calories. I'm so worried about my metabolism. I've been doing the calorie deficit for a month and I'm scared that my metabolism will be ruined, so is there any tip you guys have to share? Like eating out of calorie limit once a week, or fasting etc???

Replies

  • meharmahshahid
    meharmahshahid Posts: 107 Member
    Lietchi wrote: »
    You have a BMI of just over 23, so you really have 'no business' eating 1200 calories a day (or even less on average probably, since you mention fasting).
    Losing 8 lbs in a month is way too fast for someone at a normal BMI by the way. You have probably lost muscle mass by doing that.

    I don't know how you arrived at 1200 calories: you perhaps read that number somewhere, or it might be what MFP gave you as a goal because you entered a desired weight loss rate that is too aggressive.

    You haven't mentioned your goal weight. But I would encourage you to:
    - either set your weight loss rate to 0.5lbs per week on MFP
    - or even set it to maintenance
    And to start strength training, to build some muscle (back), while lowering your fat percentage, since I presume you want to lose weight for esthetic reasons (since you are at a healthy BMI).

    So basically my advice is: eat more.

    My weight is very much for my height, and it really shows!!!
  • meharmahshahid
    meharmahshahid Posts: 107 Member
    Lietchi wrote: »
    I'm the same height as you. Perhaps you're of Asian heritage (where BMI standards are a bit lower I think) but that doesn't change my advice:
    - weight loss rate of 0.5lbs per week or even maintenance
    - while doing strength training

    Building some muscle and lowering your fat percentage will do more for your figure than just aiming for a low weight.

    Yup I'm from Pakistan
  • Hanibanani2020
    Hanibanani2020 Posts: 523 Member
    Burn fat* I meant.
  • Lietchi
    Lietchi Posts: 6,990 Member
    Hanibanani2020 wrote: »
    Burn fat* I meant.

    Off-topic, but you can edit your posts up to one hour after posting :smile:
  • BarbaraHelen2013
    BarbaraHelen2013 Posts: 1,941 Member
    Lietchi wrote: »
    Hanibanani2020 wrote: »
    Burn fat* I meant.

    Off-topic, but you can edit your posts up to one hour after posting :smile:

    Generally I agree, however...recently I’ve been unable to do so on the iOS app. Clicking on the cog only brings up the same report options as the three dot menu symbol.

    It’s annoying! 🤷‍♀️
  • Hanibanani2020
    Hanibanani2020 Posts: 523 Member
    Lietchi wrote: »
    Hanibanani2020 wrote: »
    Burn fat* I meant.

    Off-topic, but you can edit your posts up to one hour after posting :smile:

    Unfortunately every time I try it crashes the app so I just gave up
  • HeidiCooksSupper
    HeidiCooksSupper Posts: 3,832 Member
    It's very difficult to "ruin your metabolism" through dieting. This is more of a dieting myth than anything else. You body does not "go into starvation mode." You calories needs do, however, go down as you lose weight -- but only a small amount.

    Fundamentally,things like intermittent fasting have very little effect on weight loss. The most important factor is how many calories you eat versus how many you use each day. Eat fewer than you use and you will lose weight. Everything else is just tweaking this to make it sustainable.
  • nanastaci2020
    nanastaci2020 Posts: 1,072 Member
    I'm 5'5" and currently 144.3, heading for 130 which is where I maintained for a couple of years not too terribly long ago. I have a desk job, and I'm not particularly active. With intentional exercising/walking a total of about 5000 steps per day: my total daily calorie burn is about 1650-1750 and I'm eating around 1400 to lose about .5 pounds (sometime a little more) per week on average. This is not a race - my objective is to eat enough to be satisfied, fueled and also lose a little weight.

    Oh, and I'm 45 years old. If you are younger and/or more active than I am: your total daily calorie burn is likely higher than mine, so you could probably eat similarly at 1400 approximately and loose a slight bit faster on average than me.
  • AnnPT77
    AnnPT77 Posts: 35,335 Member
    meharmahshahid wrote: »
    Hey guys! So I'm 5'5, and currently 139 lb. I started in June 1st when i was like, 147 lb. So my daily calorie intake is 1200. I lost 8 pounds in the month of June by a very random combo of fasting, intermittent fasting, and someday eating 1200 calories. I'm so worried about my metabolism. I've been doing the calorie deficit for a month and I'm scared that my metabolism will be ruined, so is there any tip you guys have to share? Like eating out of calorie limit once a week, or fasting etc???

    As others have said:
    * Don't lose ridiculously fast, which is pretty much what you've been doing so far.
    * Avoid fad strategies, unless you have a darned good reason for them. (Be careful and intentional, not "random").

    I'd add:
    * Get good, well rounded nutrition (enough protein, fats, fiber; plenty of varied, colorful veggies/fruits) . . . which is hard to do when your calories are very, very low, like yours are.
    * Get cardiovascular and strength exercise. Shoot for a minimum of 150 minutes of moderate cardiovascular exercise weekly, or half that of vigorous exercise, ideally spread over several days rather than all at once; and 2 days minimum strength exercise weekly. If you're new to exercise, work up to that gradually, so that you stay energetic rather than get fatigued/exhausted. More than those amounts is fine, if your fitness level permits, and you can maintain good overall life balance while doing it.
    * Hydrate adequately (not crazy much).

    "Metabolic damage" is not really a thing. Adaptive thermogenesis adn fatigue are possible, and counterproductive. The strategies I wrote above are what you should do for best odds of long-term good health, which in itself tends to keep the body firing well on all cylinders.

    BTW: I'm 5'5", and fairly narrowly built. I'm best off in the lower 120s, personally. Even if you are very, very lightly built and slender, I cannot visualize that your "weight is very much for your height" at 139. Might you still have room to lose some weight, even look and feel better at a lighter weight? Sure, that's possible. But I'm concerned that your body image might be distorted, and that you're being self-critical beyond objective reason. Please be sure to value your body for the many wonderful things it can do, and avoid seeing yourself entirely in appearance terms, if anything like that is going on. I'm not trying to be harsh or mean here: Think of me as your concerned old internet auntie who just wants you to be strong, beautiful and (especially) happy.

    As an aside, 1200 would be way too low for me, and I'm lighter than you are now (129-ish) and I'll bet way older (64).

    Please be careful; guard your health.

    Best wishes!
This discussion has been closed.

Categories