Too Little Calories?

AlyssaP1987
AlyssaP1987 Posts: 271 Member
in Health and Weight Loss
I’ve been striving to eat between 1300-1400 calories (because that’s what macro calculators say to do), but the days that I have around 1600-1700, I lose more weight. I am assuming that means I should stick around that calorie intake for now, and then if I plateau start eliminating some?

I’ve eaten around 1600 all week and have consistently been losing. 🤷‍♀️

Replies

  • evileyefirefly
    evileyefirefly Posts: 322 Member
    Yes, this can 100% be a thing. I was sticking hard to 1500 for a while, but when I became more active I had to increase it to 1650-1700 to lose weight. If you're getting too few calories you won't lose weight nearly as fast as your body goes into a form of calorie conservation. Listen to your body and do what works. The MFP calorie goal is still pretty general and won't always be the best for each individual. I'd go with the 1600, but also look at any other changes you're making and adjust when you get there. (Such as increased overall activity or adding more exercise. Both will increase your metabolic rate causing your body to burn more calories)
  • AnnPT77
    AnnPT77 Posts: 35,214 Member
    If you continue losing well on 1600-1700 on average over a whole menstrual cycle (so you compare weight at the same relative point in 2 cycles), stick with that.

    I agree that she who loses weight at a satisfying rate on more calories, wins. It'll be more enjoyable, and more sustainable long enough to lose a meaningful total amount of weight. Fastest weight loss isn't generally most effective overall.

    I also agree that fat loss doesn't reliably show up on the scale in a day or few, even when it is happening. Water and waste fluctuations affect the scale more over short time periods, and mask the fat changes. The fat changes show up in 4-6 week (whole menstrual cycle) trends.

    Hang in there, you're doing fine.
  • Retroguy2000
    Retroguy2000 Posts: 1,951 Member
    AlyssaP1987 wrote: »
    I’ve been striving to eat between 1300-1400 calories (because that’s what macro calculators say to do), but the days that I have around 1600-1700, I lose more weight. I am assuming that means I should stick around that calorie intake for now, and then if I plateau start eliminating some?
    Well, macro calculators didn't tell you to do that. You told the calculators to produce that result, based on the inputs you entered including how active you think you are, and how much weight you want to lose.

    It's all just an estimate. Track your calorie inputs diligently, be consistent with exercise, and your weekly weight loss (after the initial loss of water weight) will inform you of your actual TDEE and how much you should consume to lose X amount of weight. If you lose an average 1 pound per week on 1700 calories, then your TDEE is probably around 2200, regardless of what any calculator estimates based on population statistics and vague estimates of your activity.
  • springlering62
    springlering62 Posts: 9,020 Member
    edited October 2023
    I started at 1470/day and increased multiple times to 2100 or so a day while I was in weight loss mode, post-menopausal yada yada. I lost weight steadily (meaning one up, two down, two up, one down, three up, five down, lol. There’s no such thing as “steady” on a daily or even weekly basis.)

    I maintain now at about 2700 or so a day.

    No magic. I just became more active as I lost weight and began to enjoy the of freedom of movement.

    I also reap the benefits of NEAT. I’m always moving somehow or other, fingers flying in some needlework project, hands waving violently while talking, or getting up to get something I’ve forgotten. Even in classes, I’m the one running circles around her step or steadily kicking my own butt while the instructor explains the next moves. The great thing about NEAT is there’s lots of techniques you can train yourself to do. I SMH at other gym members who flag the courtesy cart to ride the 200 yards to the front door of the gym. Good grief?why the heck go to the gym then? Missed opportunities!!!!!

    Anyway, your goal may very possibly be higher than you thought. Mine is always a moving target, and it’s my job to draw a bead on it. 😂.
  • kshama2001
    kshama2001 Posts: 28,055 Member
    yirara wrote: »
    The human body doesn't say: hey, there's less food so lets use even less for staying alive and storing it as fat. That's not how it works. However, eating too little can potentially lead to water retention due to stress. Another option is that more food means more fat, which promotes bowel movements. And poop in your intestines also has weight. Don't look at day to day numbers but overall trends. A weight trending app like Libra or Happy Scale can help with that.

    But yes, if you exercise you should eat a realistic part of your exercise calories back. This is how mfp works.

    Outside of day to day trends undereating can lead to moving less, fidgetting less and hence burning overall less energy. But this is not something that shows up as a trend in a few days.

    Here's more about the odd conditions under which more eating results in weight loss:

    https://www.aworkoutroutine.com/how-eating-more-calories-can-make-you-lose-weight/

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