Starting to question my calorie intake

Rainydaygirl1

I've been doing my calorie counting and everything for about 5 months now and when I started myfitnesspal had me set at 1200 calories a day. Now it seems everywhere on the message boards here everyone keeps saying how low that is and I should be eating more. Is 1200 too low? When ever I eat even 100 more calories I don't go down at all.

I'm not losing more than 2 pounds a week. Someone mentioned losing muscle mass at this intake but I actually feel like I'm getting more muscle and tone.

hanneberries

I think that's low, to me, I would be an angry mess who snapped at everyone, and hungry all the time.

What, may I ask, is your goal for weight loss each week, and how much do you have to lose? I have mine set to 0.5kg a week, which isn't much, but I figure it's better to go slow and be happy and full, than starving oneself, because for me, when I tried that, I would have binge days almost weekly which did me no good.

My daily intake is set to about 1450, though I try to exercise daily and if I'm hungry I will eat back my exercise calories. At least some of them. Have you ever tried figuring out your TDEE? http://www.myfitnesspal.com/topics/show/931670-bmr-and-tdee-explained-for-those-needing-a-guide this has a nice, long explanation. When I do mine, it comes to about 2500, and generally you should take a 500 calorie cut of that, meaning as long as I do my exercising and all, I could still eat 2000 calories a day and lose weight (the exercise calories having already been factored in at that point.) My favourite calculator is http://scoobysworkshop.com/calorie-calculator/

Give that a try and see what it says. I know I could never make it on 1200 calories.

Rainydaygirl1

My goal each week is 1.5 pounds, no more than 2 for sure because I know that is too fast. I have another13-15 pounds to lose. Whenever I eat anymore than the 1200 I just end up going up. I don't know if my metabolism slowed or what. If so I don't know how to fix that.

rosebette

It depends how tall you are and whether you exercise. I'm only 5'1.5" and have been on 1200 since January, but I also "eat back" exercise calories. If you're smaller, you might not need that many calories. My TDEE is around 1500, so 1200 isn't that huge a deficit for me.

Rainydaygirl1

I think that's low, to me, I would be an angry mess who snapped at everyone, and hungry all the time.

What, may I ask, is your goal for weight loss each week, and how much do you have to lose? I have mine set to 0.5kg a week, which isn't much, but I figure it's better to go slow and be happy and full, than starving oneself, because for me, when I tried that, I would have binge days almost weekly which did me no good.

My daily intake is set to about 1450, though I try to exercise daily and if I'm hungry I will eat back my exercise calories. At least some of them. Have you ever tried figuring out your TDEE? http://www.myfitnesspal.com/topics/show/931670-bmr-and-tdee-explained-for-those-needing-a-guide this has a nice, long explanation. When I do mine, it comes to about 2500, and generally you should take a 500 calorie cut of that, meaning as long as I do my exercising and all, I could still eat 2000 calories a day and lose weight (the exercise calories having already been factored in at that point.) My favourite calculator is http://scoobysworkshop.com/calorie-calculator/

Give that a try and see what it says. I know I could never make it on 1200 calories.

Oh jeez, according to that I should be eating at least 1500 just to survive and like 1700 to do normal weight loss

Rainydaygirl1

It depends how tall you are and whether you exercise. I'm only 5'1.5" and have been on 1200 since January, but I also "eat back" exercise calories. If you're smaller, you might not need that many calories. My TDEE is around 1500, so 1200 isn't that huge a deficit for me.

I'm 5'9" and do an hour of zumba 5 days a week and don't eat back more than 100 calories from my exercise

AJ_G

Losing or gaining muscle mass has nothing to do with how it feels or how strong you feel. If you're losing weight, you're losing muscle mass

GeordieGirl80s

I'd say up your calories to either 1480 or 1540 & give it at least 3 weeks for your body to adjust. I started out at 1200 and lost like 0.5lb a week at most, then I upped my intake & I've now lost 14lbs

Rainydaygirl1

Thanks for the replies. After researching and everything I am definitely upping to 1440 for now and try to get my metabolism normal. It's gonna be hard eating that much food after soo long at no more than 1200.

williams969

Thanks for the replies. After researching and everything I am definitely upping to 1440 for now and try to get my metabolism normal. It's gonna be hard eating that much food after soo long at no more than 1200.

You can do it! I started on the 1200cal or less route, too. Sure I lost 7lbs in my first month, and I really was not that nasty and mean from hunger after the first two weeks. But...I really was concerned about losing too fast, too much muscle loss, etc. I switched to a way more reasonable 1500-1600 a day goal.

It WAS actually difficult at first to unlearn all the calorie cutting tricks to feel full on less than 1200 cals. Seriously, I learned really quickly that there's always room for a protein shake plus milk, or some peanut butter, or an avocado (or even ice cream or chips, go for it). It was an adjustment, but I also only have 10 or 15 more lbs to go, so might as well "learn" how to eat enough again.

Rainydaygirl1

Thanks for the replies. After researching and everything I am definitely upping to 1440 for now and try to get my metabolism normal. It's gonna be hard eating that much food after soo long at no more than 1200.

You can do it! I started on the 1200cal or less route, too. Sure I lost 7lbs in my first month, and I really was not that nasty and mean from hunger after the first two weeks. But...I really was concerned about losing too fast, too much muscle loss, etc. I switched to a way more reasonable 1500-1600 a day goal.

It WAS actually difficult at first to unlearn all the calorie cutting tricks to feel full on less than 1200 cals. Seriously, I learned really quickly that there's always room for a protein shake plus milk, or some peanut butter, or an avocado (or even ice cream or chips, go for it). It was an adjustment, but I also only have 10 or 15 more lbs to go, so might as well "learn" how to eat enough again.

When you started eating more did you go up in weight for a bit first before you started losing again? Because thats what I'm worried about

ChrisM8971

Have had a peek at your diary and as well as upping your calories you should also read this link as well

http://www.myfitnesspal.com/topics/show/1234699-logging-accurately-step-by-step-guide

Atrocity108

MFP says I should take in 1900 a day, but I usually do 1200-1300 a day. Im 6'4, and I still feel ok doing that, with no real negative side effects.

Rainydaygirl1

Have had a peek at your diary and as well as upping your calories you should also read this link as well

http://www.myfitnesspal.com/topics/show/1234699-logging-accurately-step-by-step-guide

Yeah I want a food scale but I realllly don't have the money for one.

williams969

Thanks for the replies. After researching and everything I am definitely upping to 1440 for now and try to get my metabolism normal. It's gonna be hard eating that much food after soo long at no more than 1200.

You can do it! I started on the 1200cal or less route, too. Sure I lost 7lbs in my first month, and I really was not that nasty and mean from hunger after the first two weeks. But...I really was concerned about losing too fast, too much muscle loss, etc. I switched to a way more reasonable 1500-1600 a day goal.

It WAS actually difficult at first to unlearn all the calorie cutting tricks to feel full on less than 1200 cals. Seriously, I learned really quickly that there's always room for a protein shake plus milk, or some peanut butter, or an avocado (or even ice cream or chips, go for it). It was an adjustment, but I also only have 10 or 15 more lbs to go, so might as well "learn" how to eat enough again.

When you started eating more did you go up in weight for a bit first before you started losing again? Because thats what I'm worried about

Yes I did. But I also increased the intensity of my workouts (started running and getting serious about my body weight training). It was all water weight/glycogen stores, and only lasted one or two weeks (up one week, back on track week 2, plus I think it was TOM for me, too, gah!). The same may very well happen to you, but I assure you that it if you are accurate on your food logging and weighing, it is not fat gain, since you're still eating at deficit.

williams969

Have had a peek at your diary and as well as upping your calories you should also read this link as well

http://www.myfitnesspal.com/topics/show/1234699-logging-accurately-step-by-step-guide

Yeah I want a food scale but I realllly don't have the money for one.

Oh, I REALLY, truly hope you find some way to get that right quick. I'd say a food scale is more important than the bathroom scale, IMHO. I'm broke as a joke, too, but I borrowed a little bit from here and there to get this one for $15: http://www.amazon.com/Ozeri-Digital-Kitchen-Capacity-Stylish/dp/B003E7AZQA/ref=sr_1_2?ie=UTF8&qid=1404429049&sr=8-2&keywords=food+scale

Duh, you're in Canada, sorry I missed that. But price should be pretty comparable, regardless.

Atrocity108

I found a food scale at Walmart for 5 dollars

rosebette

It depends how tall you are and whether you exercise. I'm only 5'1.5" and have been on 1200 since January, but I also "eat back" exercise calories. If you're smaller, you might not need that many calories. My TDEE is around 1500, so 1200 isn't that huge a deficit for me.

I'm 5'9" and do an hour of zumba 5 days a week and don't eat back more than 100 calories from my exercise

You're tall and if what you posted in your profile is accurate, you're around 157 lbs. You're probably pretty close to what is normal weight for your height (BMI 23.9), so you aren't going to lose 2 lbs. a week anymore. Also, zumba burns a ton of calories. For someone my size, it's around 400-500 calories. I'd pass out on the days I do zumba and not "eat back" those calories. I have to agree with the other posters, you should up your calories. You may very well be losing some muscle mass. You might be at the "recomp" point in the program, where you want to increase muscle mass rather than focus on a loss.

CallMeCupcakeDammit

Have had a peek at your diary and as well as upping your calories you should also read this link as well

http://www.myfitnesspal.com/topics/show/1234699-logging-accurately-step-by-step-guide

Yeah I want a food scale but I realllly don't have the money for one.

I paid $10 for a digital scale at Wal Mart, don't get the cheap plastic ones. Also, for what you have left to lose, you shouldn't be set to lose any more than 1 lb a week, and once you get to 10 lbs left to lose, change it to .5 lb a week.

mayfrayy

i lose more than 3lbs a week without losing muscle.

Myhaloslipped

I am 5'7", and I am losing about .8-1 pound per week eating 2000 net calories per day. However, I do a great deal of heavy lifting and a moderate amount of cardio.

Rainydaygirl1

Have had a peek at your diary and as well as upping your calories you should also read this link as well

http://www.myfitnesspal.com/topics/show/1234699-logging-accurately-step-by-step-guide

Yeah I want a food scale but I realllly don't have the money for one.

I paid $10 for a digital scale at Wal Mart, don't get the cheap plastic ones. Also, for what you have left to lose, you shouldn't be set to lose any more than 1 lb a week, and once you get to 10 lbs left to lose, change it to .5 lb a week.

I also Haven't decided if I want to lose more or not. See how I feel when I get to 145. Might be up to 20. But I am definitely upping my calories to at least 1400

chubbyschool

i think you should up them. im 5'8, 155-160, and eat anywhere between 1800-2000 calories a day. i only work out 20 mins a day and i've only lost like 5 lbs, but gone down 2 pant sizes. i feel so much better eating more too. i know everyone's different, but i would suggest doing what everyone else is. eat around 1500 and see how that goes. good luck