Question for people with double digit goal weights

i_love_vinegar

I read that there is a formula used to calculate the number of calories someone needs to both lose and maintain weight:

To lose: Weight x 12

To maintain: Weight x 15

Once you get down to 100, by this formula you need less than 1,200 calories to continue losing weight.

I have tried a few more formulas I found posted on MFP, and every formula I have tried has said that less than 1,200 calories is needed.

Can anyone shed some light on this? Thank you and please no mean comments. I for one am 4'9", and at 107 pounds (current weight) my bmi is barely normal (basically overweight)!

aa1440

I think you need to add a few pounds.

i_love_vinegar

I think you need to add a few pounds.

Please either answer the question or don't say anything at all. As I ALREADY SAID, my BMI is just barely normal. If I gain even a few pounds, I will be overweight. It is called being SHORT.

papastu

BMI is only a guide, according to the BMI I should be 13 stone 7 lbs, chatted to the doctor and he says 16 stone is perfect for my build, BMI is not a gospel figure

You think, every person into body building using the BMI system would be obese

Walt75

What does your BMI say? For 4'9" 107 is well within range. We are concerned.

mowu

The two formulas you present here are VERY crude estimations and I would not trust them with any kind of scientific accuracy - for instance they do not take into account age or physical activity.

At the very best they are (again, very crude) estimations of your basic metabolic rate meaning the energy you need to just stay alive doing nothing more physically taxing than to keep breathing and staying awake for 8-12 hours of the day.

When I look at your numbers you are well within the normal range interval meaning that you are not overweight in any sense.

While both the above estimations and the tools on MFP say that you should stay below 1200 calories to loose weight, those numbers are (again) only based on your basic metabolic rate - any calories burned on physical activities should be replenished seeing as you are within the normal weight range.

Furthermore the WHO considers 1200 calories the bare survival minimum - and as stated in the FAQ for MFP you really should only go below this number if this has been cleared with your trainer and/or doctor.

ladyhawk00

Those formulas are ok for a general guideline (they don't take age/height/activity level into account), but really you want to use your BMR as a baseline. You can see BMR under the Tools tab.

For where you are, you do NOT want to eat less than BMR. So that should be the minimum. To get maintenance cals, MFP takes BMR + activity level (usually adds at least 250-300 for sedentary, goes up from there.) You can see maintenance cals by going to Goals. Then, with very little left to lose, you don't want more than a 250-300 deficit per day. So you can take that much off maintenance cals. Then, try to keep your daily cal level between BMR and that number.

You can set manual cal goal by going to Goals, Change Goals, Custom. But again, make sure you don't go below BMR, as that can lead to trouble.

i_love_vinegar

BMI is only a guide, according to the BMI I should be 13 stone 7 lbs, chatted to the doctor and he says 16 stone is perfect for my build, BMI is not a gospel figure

Thanks for at least saying something useful. I used to be in the double digits though, but gained weight after a really traumatic year which caused me to eat over 3,000 calories per day...

margypan

I agree with these guys. You're on the low end. For your height the range is between 100 to 130 pounds. Even for a small frame, you're on the low end.

hyenagirl

I usually don't go by formulas, I just stick under 1200 a day (but I'm 5'5"). I guess if you're only 4' 9" and wanted something formulaic L

MFP says your BMR is around 1094 C/day

MFP says my BMR is around 1435 C/day

I eat 1200 or less, a %16 difference. A 16% difference for you would be around 919 calories a day.

i_love_vinegar

What does your BMI say? For 4'9" 107 is well within range. We are concerned.

Who is we? I am a naturally petite person. I gained a lot of weight through major overeating/inactivity, and am trying to get back down to my old weight -- and I was HEALTHIER when I was in the double digits. Please either offer advice or leave.

ladyhawk00

I agree with these guys. You're on the low end. For your height the range is between 100 to 130 pounds. Even for a small frame, you're on the low end.

Not according to BMI, no. She is slightly above the middle of healthy for her height - 85.5 - 115.5 lbs.

i_love_vinegar

I agree with these guys. You're on the low end. For your height the range is between 100 to 130 pounds. Even for a small frame, you're on the low end.

Give me a source. I can tell you are not a short woman, if you think 4'9", small framed, and 130 pounds is not overweight.

Sorry, but this is ridiculous. Thank you to the people who actually gave useful information, instead of telling me not to lose weight. :sick:

elliecolorado

I just want to point out that the BMI tool on this site (and pretty much every other site) says that it isn't accurate for people under 5'. My mom is 4'10" and her dietician told her that eating 1000 calories would be just fine for her. You may want to talk to a doctor or dietician about what a healthy weight and calorie goal is for you.

i_love_vinegar

I usually don't go by formulas, I just stick under 1200 a day (but I'm 5'5"). I guess if you're only 4' 9" and wanted something formulaic L

MFP says your BMR is around 1094 C/day

MFP says my BMR is around 1435 C/day

I eat 1200 or less, a %16 difference. A 16% difference for you would be around 919 calories a day.

Thank you so much! This is the kind of information I was hoping to learn about.

i_love_vinegar

I just want to point out that the BMI tool on this site (and pretty much every other site) says that it isn't accurate for people under 5'. My mom is 4'10" and her dietician told her that eating 1000 calories would be just fine for her. You may want to talk to a doctor or dietician about what a healthy weight and calorie goal is for you.

Thank you so much for the personal story! I never read that information, but I have felt I have been trying to eat more than I should lately....I'll ask my doctor about this when I see her in a couple weeks.

margypan

Just look up a height/weight chart for the info I quoted. And you can do the same thing you're telling all of us. You asked for our opinions--if you don't want them just disregard them and move onto the next one!

ladyhawk00

I usually don't go by formulas, I just stick under 1200 a day (but I'm 5'5"). I guess if you're only 4' 9" and wanted something formulaic L

MFP says your BMR is around 1094 C/day

MFP says my BMR is around 1435 C/day

I eat 1200 or less, a %16 difference. A 16% difference for you would be around 919 calories a day.

Thank you so much! This is the kind of information I was hoping to learn about.

Except that eating under BMR is not a good idea, particularly when you have less than 40-50 lbs to lose. You have very little fat stores for the body to supplement energy, and it won't be able to access them quickly. So eating less than BMR does not provide enough fuel for basic functions. BMR is what your body burns for basic function, as if in a coma. So unless you have a large amount of fat stores, your body will not have enough fuel to support those functions.

i_love_vinegar

I agree with these guys. You're on the low end. For your height the range is between 100 to 130 pounds. Even for a small frame, you're on the low end.

Not according to BMI, no. She is slightly above the middle of healthy for her height - 85.5 - 115.5 lbs.

Thank you. I think a lot of people don't seem to understand how short 4'9" really is....

i_love_vinegar

I usually don't go by formulas, I just stick under 1200 a day (but I'm 5'5"). I guess if you're only 4' 9" and wanted something formulaic L

MFP says your BMR is around 1094 C/day

MFP says my BMR is around 1435 C/day

I eat 1200 or less, a %16 difference. A 16% difference for you would be around 919 calories a day.

Thank you so much! This is the kind of information I was hoping to learn about.

Except that eating under BMR is not a good idea, particularly when you have less than 40-50 lbs to lose. You have very little fat stores for the body to supplement energy, and it won't be able to access them quickly. So eating less than BMR does not provide enough fuel for basic functions. BMR is what your body burns for basic function, as if in a coma. So unless you have a large amount of fat stores, your body will not have enough fuel to support those functions.

Oh! Thank you so much for helping me. Does that mean I should eat more than 1094 calories per day to lose weight, but less than 1200 once I reach 100 pounds? Thank you again! :Smile:

ladyhawk00

I usually don't go by formulas, I just stick under 1200 a day (but I'm 5'5"). I guess if you're only 4' 9" and wanted something formulaic L

MFP says your BMR is around 1094 C/day

MFP says my BMR is around 1435 C/day

I eat 1200 or less, a %16 difference. A 16% difference for you would be around 919 calories a day.

Thank you so much! This is the kind of information I was hoping to learn about.

Except that eating under BMR is not a good idea, particularly when you have less than 40-50 lbs to lose. You have very little fat stores for the body to supplement energy, and it won't be able to access them quickly. So eating less than BMR does not provide enough fuel for basic functions. BMR is what your body burns for basic function, as if in a coma. So unless you have a large amount of fat stores, your body will not have enough fuel to support those functions.

Oh! Thank you so much for helping me. Does that mean I should eat more than 1094 calories per day to lose weight, but less than 1200 once I reach 100 pounds? Thank you again! :Smile:

What is your activity level?

i_love_vinegar

Just look up a height/weight chart for the info I quoted. And you can do the same thing you're telling all of us. You asked for our opinions--if you don't want them just disregard them and move onto the next one!

I asked for opinions on calories for people who have goal weights under 100 pounds, NOT opinions on whether they people think I should lose weight or not.

BTW, I looked up a height/weight chart and couldn't find the information you quoted. That is why I asked for the source.

Sofitness

1200 is basically just a random number generated for that average guy next door - it doesn't take much facts like whether you're muscular bodybuilder or tiny woman in consideration. It's a good general guide for most people to not cross the borders for healthy weight loss, but for someone else, those may be maintenance calories, and for the next person it's a point where one is starving.
Maybe asking your doctor would be a reasonable decision, but don't get too absorbed by this number. We all are different and if you are short and small framed, I don't see anything bad with going a bit under it.

i_love_vinegar

I usually don't go by formulas, I just stick under 1200 a day (but I'm 5'5"). I guess if you're only 4' 9" and wanted something formulaic L

MFP says your BMR is around 1094 C/day

MFP says my BMR is around 1435 C/day

I eat 1200 or less, a %16 difference. A 16% difference for you would be around 919 calories a day.

Thank you so much! This is the kind of information I was hoping to learn about.

Except that eating under BMR is not a good idea, particularly when you have less than 40-50 lbs to lose. You have very little fat stores for the body to supplement energy, and it won't be able to access them quickly. So eating less than BMR does not provide enough fuel for basic functions. BMR is what your body burns for basic function, as if in a coma. So unless you have a large amount of fat stores, your body will not have enough fuel to support those functions.

Oh! Thank you so much for helping me. Does that mean I should eat more than 1094 calories per day to lose weight, but less than 1200 once I reach 100 pounds? Thank you again! :Smile:

What is your activity level?

Light...I don't exercise much during the summer, and I have 3 months left. Thanks again!

ivyjbres

I'm going to guess (I'm above average height, so that's all it is), that these formulas either describe your BMR, if they seem really low, or are wrong, if they seem ridiculously high. Plug in an average height to those formulas, do you think an average person eats that much or that little?

Your BMR is only the amount of calories needed to keep you alive in a coma. No movement at all, only basic organ function. No matter how much you sit on your butt, you will still need significantly more nutrition than that to function on a normal basis.

I think that the formulas you included in your post may be wrong. I'm 5'8, by that formula, I could maintain my current weight and still eat 3075 calories, which is just not gonna happen. If I eat that, I will gain weight. Maybe not noticeably within a week, but a month of eating like that, yeah, I'm gonna put on some weight.

I know the 1200 calories minimum is based on the idea that to get all of your required vitamins and minerals, other nutrients, etc. needed to maintain and build your body cells, you would have to eat a certain amount of food. Everybody, regardless of size, needs X amount of vitamin c (or whatever) to keep functioning, so to eat all of your vitamin c, and iron, vitamin a, etc.etc. blah blah blah, you'd need to eat a certain amount, and theoretically, you can't eat less than 1200 calories and still get your needed nutrients.

So, if you are significantly smaller than average, and there's no way you can eat that much, then you have to look at other options. Along with a multivitamin, you probably want to add some other vitamin supplements that aren't usually put in multivitamins at high levels. Or you may want to add a protein shake or ensure (or something like it) to your diet for added calories and protein.

If you have the opposite problem and you can eat plenty, but need to net a ridiculously low amount of calories, well, then you get to work out. The good news is, the more you workout, the better your metabolism is, so its not like you have to work out 8 hours a day for the rest of your life.

Once your body gets used to a routine, it will tend to function in a generally stable way that works with that routine. At some point, when you've been working out regularly for a while, and your bodies gotten used to your workout routine and your diet, your weight should stabilize in the healthy range of the BMI chart. (of course, depending on your muscle mass, BMI may not be accurate, so check with your doctor for his/her professional opinion)

suzycreamcheese

id say for your height, youll certainly be fine on a lower number than the average for weightloss. Considering they put me on 1200 for weightloss and im 5ft 6. They dont "let" you go lower than 1200 on MFP at all though, so it might be worth trying to set your own goals.

What is your average intake at the moment, and are you losing on it?

cloggsy71

Please either offer advice or leave.

:noway: That isn't a particularly nice comment is it? People are showing concern and giving you their opinion/advice, but when they're stating something you don't want to hear, you are just being rude in return...

i_love_vinegar

I'm going to guess (I'm above average height, so that's all it is), that these formulas either describe your BMR, if they seem really low, or are wrong, if they seem ridiculously high. Plug in an average height to those formulas, do you think an average person eats that much or that little?

Your BMR is only the amount of calories needed to keep you alive in a coma. No movement at all, only basic organ function. No matter how much you sit on your butt, you will still need significantly more nutrition than that to function on a normal basis.

I think that the formulas you included in your post may be wrong. I'm 5'8, by that formula, I could maintain my current weight and still eat 3075 calories, which is just not gonna happen. If I eat that, I will gain weight. Maybe not noticeably within a week, but a month of eating like that, yeah, I'm gonna put on some weight.

I know the 1200 calories minimum is based on the idea that to get all of your required vitamins and minerals, other nutrients, etc. needed to maintain and build your body cells, you would have to eat a certain amount of food. Everybody, regardless of size, needs X amount of vitamin c (or whatever) to keep functioning, so to eat all of your vitamin c, and iron, vitamin a, etc.etc. blah blah blah, you'd need to eat a certain amount, and theoretically, you can't eat less than 1200 calories and still get your needed nutrients.

So, if you are significantly smaller than average, and there's no way you can eat that much, then you have to look at other options. Along with a multivitamin, you probably want to add some other vitamin supplements that aren't usually put in multivitamins at high levels. Or you may want to add a protein shake or ensure (or something like it) to your diet for added calories and protein.

If you have the opposite problem and you can eat plenty, but need to net a ridiculously low amount of calories, well, then you get to work out. The good news is, the more you workout, the better your metabolism is, so its not like you have to work out 8 hours a day for the rest of your life.

Once your body gets used to a routine, it will tend to function in a generally stable way that works with that routine. At some point, when you've been working out regularly for a while, and your bodies gotten used to your workout routine and your diet, your weight should stabilize in the healthy range of the BMI chart. (of course, depending on your muscle mass, BMI may not be accurate, so check with your doctor for his/her professional opinion)

Thank you so much! I never even thought to plug in information for other heights I didn't realize the 1,200 calories was due to vitamins, so I will make sure to take a daily vitamin...I have been force feeding myself (I was able to eat 3,000+ calories per day during my bad time because I was basically living off chocolate, twinkies, white gummy bear Jamba Juice smoothies, potato chips, gallons of whole milk etc). Now that I cut out the junk food, I have been having to force feed myself.

I have always wanted to try protein shakes as well...and I didn't know working out helped metabolism without working out. Thank you!!! So helpful

i_love_vinegar

Please either offer advice or leave.

:noway: That isn't a particularly nice comment is it? People are showing concern and giving you their opinion/advice, but when they're stating something you don't want to hear, you are just being rude in return...

Sorry, it is because I didn't ask for advice on whether I should lose weight or not. I asked for advice on formulas vs the 1,200 recommendation since when going under 100 pounds it tends to change. It's like if you go into Best Buy asking to see the DVD players and the sales associate takes you to look at Ipads. :laugh:

ladyhawk00

I usually don't go by formulas, I just stick under 1200 a day (but I'm 5'5"). I guess if you're only 4' 9" and wanted something formulaic L

MFP says your BMR is around 1094 C/day

MFP says my BMR is around 1435 C/day

I eat 1200 or less, a %16 difference. A 16% difference for you would be around 919 calories a day.

Thank you so much! This is the kind of information I was hoping to learn about.

Except that eating under BMR is not a good idea, particularly when you have less than 40-50 lbs to lose. You have very little fat stores for the body to supplement energy, and it won't be able to access them quickly. So eating less than BMR does not provide enough fuel for basic functions. BMR is what your body burns for basic function, as if in a coma. So unless you have a large amount of fat stores, your body will not have enough fuel to support those functions.

Oh! Thank you so much for helping me. Does that mean I should eat more than 1094 calories per day to lose weight, but less than 1200 once I reach 100 pounds? Thank you again! :Smile:

What is your activity level?

Light...I don't exercise much during the summer, and I have 3 months left. Thanks again!

Ok, with lightly active, here is your info:

BMR - 1124 (There are a couple of different BMR formulas, MFP uses one that is considered the most accurate. But they are all estimates - none can give you an exact number, but it should be pretty close.)

Maintenance cals - 1545

250 Deficit from maintenance- 1295

Sooo... I would try to keep your daily cals between 1124 and 1295. Then, of course, if you exercise you will need more. With as little as you have to lose, you want to be eating at least 50-75% of your exercise cals, and preferably close to 100%. Try to use the best burn numbers you can (use an HRM if possible.)

Try this for at least a month. When you're small, and have very little to lose, it will be slow. Give it time to work and remember to use measurements, not just the scale.

suzycreamcheese

i think people mis-read your height tbh