1200 cal is NOT enough

matt0401

My app tells me to consume 1260 per day for my target. I'm a 24 year old, 6 foot tall male. And I think that's quite reasonable. If I'm not being a complete fatass and getting takeout, 1200ish actually feels quite natural and filling to me! If I make healthy choices in those 1200 calories, my body seems to be quite satisfied, must be all the vitamins and minerals. I'm over halfway done my 50lb+ weight loss goal, and feel the healthiest I ever have!

LSinVA

Kind of weird that MFP is 'wrong' or even dangerous for 98% of users yet still manages this: "MyFitnessPal received an overall satisfaction score of 83 and top marks for maintenance, calorie awareness, and food variety."

http://www.prnewswire.com/news-releases/consumer-reports-rates-diet-plans-myfitnesspal-a-free-app-and-website-more-satisfying-than-weight-watchers-185440082.html

And that's because people have tweaked the numbers to make it work. Tell me why 1200 is good for a 28 yr old woman who is 180 and 5'8 and ALSO good for a 5'1, 60 yr old 130 lbs woman?? One size fits all? Sorry but your argument fails because you don't know exactly what each person is doing or how they are using the site. A lot of people use the TDEE -20% method.

Not getting your point? MFP doesn't say 1200 is right for both those people at all.
If they both put their stats into the calculator with the correct lose rate for the amount they have to lose,they would get given different calorie limits - as they would if they did TDEE method via another calculator.

If people are using the calculator incorrectly or calculating via other methods, how is this a failing of MFP and how does it alter fact MFP does not recommend below 1200 for anybody ( but recommends higher for many )?

That isn't true. If you select to lose 2 or more pounds per week, MFP almost invariably gives you 1200 calories. Most people, regardless of how much they want to lose, will put 2 lbs as a default.

Yes but as I said that is user error, not fault of the program.
I said their stats "with the correct loss rate for the amount you have to lose"


BTW, I never put 2lb as my loss rate - I had it on 1/2 lb from the beginning.

You did it correctly then. A lot of people do not. It's not really user error if someone doesn't know any better.

alereck

I'm sorry but I disagree. I was just in another post commenting on how people overeact to that number. I ate 1200-1400 for a while and it gave me good results, I lost fat and got lean, I had visible muscle. If I eat 1400-1600 I maintain and I'm 5'7". I never did cardio, only weightlifting and I had enough energy to progress pretty well.

I'm trying to build muscle and eating around 1800 is difficult for me. I feel full - not an excuse simply a fact - and end up reaching for sweets because does contain empty calories and are not as filling as veggies or protein. I posted below what a 1200 day looked like for me and it was pretty fullfilling with good choices.

I agree that there are a lot of people who post that should not be eating so low but for some of us is what works. When I was cutting I tried to go to 1400 and I stopped losing, maintained for four weeks. 1200 with cheat days once or twice a week worked very well for me. Cutting is not forever, so if you are trying to lose weight you won't do it for life, that's what cutting is. Once you reach your goal then you increase. You can't tell someone you can't go that low based on your personal experience because your body is different.

Breakfast
Sarah Lee Bread - 45 Calories Wheat, 2 slices
Breakstone - 2% Milkfat Cottage Cheese, 56.5 g,, 4 oz., 1/2 cup
Jif - Whipped Peanut Butter, 1.5 table spoons

Snack- 12PM
Beets - Cooked, boiled, drained, 1 cup slices
Asparagus - Cooked, boiled, drained, 1 cup
Wholey Guacamole - Guacamole, 4 TBSP (30g)

Lunch- 3PM
Chicken Breast - Chicken Breast, Skinless, 3.5 oz
Bella Fina - Baby Yellow Bell Peppers, Deliciously Sweet, 1 ounce (28 g)
Zucchini - Cooked Zucchini, 100 gr
Onion - Sauteed Chopped Onion, Yellow, 1 teaspoon
Carrots, Baby Raw Mine - Raw Baby Carrots, 1 cup

Dinner – 6 PM
Vegetables - Brussels Sprouts, 1 cup
Baked Sweet Potato - Baked Sweet Potato, Medium, 0.5 (2" long by 5" long) 130g
Salmon - Baked or Grilled Salmon, 2 oz

Nightime snack - 9PM
Jif - Whipped Peanut Butter, 1.5 table spoons
Dole - Bananas, 0.5 banana
Deutsche Kuche (Aldi) - Pumpernickel Bread, 1 slice
Optimum Nutrition - Gold Standard 100% Whey (Chocolate), 1 scoop

LSinVA

Sorry but your argument fails because you don't know exactly what each person is doing or how they are using the site. A lot of people use the TDEE -20% method.

I suspect the Consumer Reports survey respondents were referring to the MFP plan, not some forum variation or scooby or IIFYM plan.

I think the vast majority of MFP users never bother with the forums at all. Which is smart, given the high level of bad information here. It gets better all the time but it's still a hotbed of myth and fear and nonsense.

I think you're making some assumptions to fit your argument. Okay.

I do agree there is a lot of nonsense here. People are different and that's fine. I don't think anyone is saying otherwise. I don't think it hurts to say that 1200 a day is probably not enough for most people. If someone is searching for reasons why they aren't losing on that amount (barring logging inaccuracies), perhaps eating more is an option. Hey, if it doesn't work, you can always go back to 1200.

I think a lot of times the 1200 calorie "diet" is really more a result of wanting to see losses quickly as opposed to what is recommended for someone's individual height and weight. That's why so many people are defensive in these discussions. I don't really claim to know all or be an expert but I've struggled with eating my whole life.

I felt that in order to lose weight I had to really restrict my intake and that eventually developed in to an eating disorder when I was younger. If someone stops losing at 1200 it could make them feel the same way but perhaps they should be eating more instead. I'd hate to see someone else head down a bad path.

We love those initial drops but many people stall out for awhile. Perhaps it could be avoided if people started with a smaller deficit and gradually reduced their calories every 5lbs or so. Lose it slower but more healthfully?

I do not like the fact that it's going to take me a year to get the rest of the weight off... I want it off yesterday. However, it's far better than the alternative of stalling out and getting discouraged and staying fat, imo.

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newdaydawning79

In for the drama.

1200 isn't enough for me, but I am 100+ lbs overweight and am 5'9" tall. Does that mean NO ONE fits the criteria for a 1200 diet as a deficit? Heck no, and I wouldn't presume anything about anyone else without knowing them very very well. But that's just me.

Ms_Chai

All I know is, 1200 calories is NOT enough for me to be happy. It is enough for me to lose weight, it is enough for me to have energy, but after months of 1200 calories I get tired, grumpy, and absolutely miserable. THEN....I gain back all the weight. I don't want to have to diet. I want to finally teach myself how to live and eat in a healthy way. I will lose weight at 1700 calories a day, and I will be a MUCH happier person doing it. When I start lifting, I will eat even more....and I will be even happier doing it, lol.

Swiftlet66

This argument comes up every single day... In the end, people will always do what they want to do. Instead of telling people what to do, I encourage actively learning from your mistakes! If it's working, great! If not and you fall off the wagon or if you're still not happy, re-assess your methods/goals, research why you failed in the first place, change your methods/goals, and then try again!

KHolladay36

Veg56K,

The calorie intake is just a guideline. If you need to eat more than 1200 calories do it! This is your body's natural response. If you are hungry, you need to eat. But what are you eating that causes 1200 calories at lunch. Have you ever heard of negative calories and wondered what that meant?
Negative calories result when the items that you eat take more energy to digest than the caloric intake they produced. For example, lettuce. About a 1 cup serving of lettuce is (estimate) 6 calories. It burns more calories to digest than 6.

You can increase your caloric intake but make sure it is supplemented with activity. Learn what a normal day is for you. Track the calories. Then make small changes. Read food labels. If you need 1500 calories, then eat that amount, but make sure, in order to loose weight, that you increase your activity level. Go swimming, rollerblading, hiking, to the gym. Walk after dinner. What else....Do activities that are fun and get you active. These activities acheive burning more calories, which in turn allows you to eat more calories.
If there is one thing I hate is feeling hungry. Drinking water can suppress hunger. I hate water, but a small changes is to add lemon juice to it (another negative calorie option, I think), or adding a flavoring that is low calories. Or instead of using dressing on your salads, try salsa! Its great! Although I love Ranch. The way I see it...if you are eating a salad, that is good enough, make it at least enjoyable. Throw vegges on it, eggs, or whatever else you like, but make sure to watch how many things you add and what their caloric intake adds up to. Adding too many extras could be a problem.
Try this: For breakfast, eat 1 cup oatmeal (provides long lasting fullness), cut up some apple cubes and a little bit of sugar or brown sugar. Excellent breatkfast and will keep you from feeling hungry.

shall724

Exactly the reason I keep my diary closed. Nobody's business what I eat.

Deipneus

Exactly the reason I keep my diary closed. Nobody's business what I eat.

I'm with ya.

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albayin

This argument comes up every single day... In the end, people will always do what they want to do. Instead of telling people what to do, I encourage actively learning from your mistakes! If it's working, great! If not and you fall off the wagon or if you're still not happy, re-assess your methods/goals, research why you failed in the first place, change your methods/goals, and then try again!

agree with you all the way. when I first started this journey, I kinda knew a thing or 2 but nothing for sure. I used to like to debate with people and offer "advice" even I myself didn't know how it works...I stopped doing that long time ago. it's your own decision. science is often based on assumption and it should not be followed like religion.

WalkingAlong

I do agree it's absurd. It's possible to get in enough protein with that many calories. But fat and other stuff? It can be pulled off, but you really have to know what you're doing and have good discipline. Most people on here don't know what they're doing.

Most people don't adhere to minimums for 'fat and other stuff'. And even if they did and ate a whopping 700 calories of protein a day, that leaves an also-whopping 500 calories for 'fat and other stuff'.

For someone who joined 2 weeks ago, you have lost a lot of weight and seem to have the whole population pretty much figured out, and have decided you know more. :huh:

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TEMMEAlexa

Eating less than that is required by the body to stay healthy is not going to help you lose weight .Infact it is going to create health problems for you as your body will not be getting the desired the nourishment that it needs.It is necessary to exercise to keep your muscles toned but then to remain healthy you will have to up your calorie intake,so think about it and then take the necessary decisions.

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jmv7117

Exactly the reason I keep my diary closed. Nobody's business what I eat.

My sentiments exactly :drinker:

WalkingAlong

I do agree it's absurd. It's possible to get in enough protein with that many calories. But fat and other stuff? It can be pulled off, but you really have to know what you're doing and have good discipline. Most people on here don't know what they're doing.

Most people don't adhere to minimums for 'fat and other stuff'. And even if they did and ate a whopping 700 calories of protein a day, that leaves an also-whopping 500 calories for 'fat and other stuff'.

For someone who joined 2 weeks ago, you have lost a lot of weight and seem to have the whole population pretty much figured out, and have decided you know more. :huh:

Any chance you get to promote or support someone eating low calories you take. Like that adult male 6' tall, a young male. And your defense is well people don't adhere to minimums on fat intake. That's just ridiculous.

You put no thought into what he might need as far as protein and fat go but automatically say it's fine. Just makes no sense. Especially when you personally have no idea what a 24 year old male needs. You're just spewing randomness.

I don't promote low calories. I promote the stopping of spreading misinformation like "you can't hit your macros at 1200". You'd have to have some pretty odd macro goals to not be able to hit them in under 1200.

Most fat intake recommendations are expressed as percent of calories, so 1200 doesn't preclude any recommended level. The one organization I know that does set a daily minimum independent of calories is Weight Watchers, which requires 2t. (around 80 calories) per day of healthy oils.

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WalkingAlong

Please do share your sources of minimum fat intake levels while dieting and while overweight. I'm happy to learn.

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WalkingAlong

Because one diet is temporary while the other is long term? Maybe it doesn't matter. I kind of wonder why a 24-year old male would need more fat than a female or older male, too, though.

I've been looking around for fat intake minimums and am not finding anything that isn't based on percent of total intake. Nearly everything is worded as a maximum, also.

I'm not anti-fat. I just think most of us, especially the overweight, tend to naturally get enough and that 1200 doesn't make it hard to. When you eat low cal for a while I think most people learn to pick foods with higher satiety which generally means each meal will include protein, fat and low cal carbs like vegetables.

billmartin1612147

I'm a man weighing 162 lbs at 5'10" - and small boned. I was at 172 a few months ago before I became immersed in myfitnesspal. My goal was to get down to 164. I must be using this application wrong because it says for me to do a net 1530 calorie per day diet to get down to 164. I admit I have not "checked in" with weight. So maybe I should do that and it will raise my daily net calorie requirement. Also on alternate days I burn 660 calories and around 1000 calories, so about 5900 calories per week.

I do mostly cardio workouts (brisk swimming and cardio machines) but do about 20 minutes of weight lifting 3 days a week.

I do see from experience that even for me a net of 1530 calories is too little. I probably should have a net of 1900 calories. And lately I have been eating more to make that number red colored at the end of the day. I feel better about it.

My need is to keep sodium down below 1700 on the average since I'm trying to get off of BP medicine. And I also got rid of added sugar in my diet and eat mostly whole foods, and mostly plant-based.

But for a man even my size, 1500 net is too low.

ATT949

I see a lot of people on here do not know how much to eat. 1200 is practically the amount for a small child. 1200 calories was my lunch yesterday, not a days worth of intake! I don't want to hear any excuses like "I'm never hungry" or that you cant find any high calorie foods that are healthy.

My diet is heavily plant based. Even if my foods are not high calorie, I eat frequently and that adds up!

Furthermore, if you can't meet a simple calorie goal you shouldn't even be exercising and causing further damage to you body.
1200 calories isnt like a universal number that is meant for everyone (or anyone really) if you want to know how much you should really be eating calculate your BMR and then add calories based on your activity level OR calculate your TDEE which I highly recommend.

It seems most of you want quick and instant results but under eating isnt the way to do it. Permanent and HEALTHY results that you can sustain are going to take time, effort, and certainly a hell of a lot more food.

There is no question that one can lose weight at the 1200 calorie level. Similarly, some people will gain weight at that level. Another fact is that hundreds of thousands of people have had safe, rapid weight loss at well under 1200 calories per day.

When I was losing weight, I ate 800 to 1k cals/day net for 7 months and lost 95 pounds. I'm glad that I took that approach and I recommend that approach to some folks who have asked me about it. My diet was not based on a whim or on "bad science". Quite the opposite.

I chose to lose weight on a low calorie diet that was very similar to that offered by a weight loss clinic in Southern California that has been in business for over 40 years and has 42 clinics in the SoCal area. It's a medically-based plan (people who enroll in the plan are examined by a PA) and people who have significant medical issues are not allowed to participate. People who follow the plan will, on average, lose 10% of their body mass over the course of a 10 week period. Lindora has data going back to 1972 to verify this.

In sum, history and medical science tell us that a low calorie diet is a safe way lose weight and keep it off. You may not agree with that, you may not like it, and you may not understand it but that doesn't change reality.

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