Confused about the 1200 base. Too little!

kooshajan

Just out of curiosity, I cant be the only person here that thinks 1200 is too low as a base. I understand this is the least amount of calories I should be eating in a day and Ive tried it but its just too low and while I saw a little bit of a drop in weight , as soon as I ate about 200 calories over, I gained all the weight back. My BMR is 1600 and my TDEE is 2500...should I not be eating say 1500 minimum?

LotsOtots5

I could never do it. In fact, until I started eating around 15-1600 I couldn't lose. It's different for everyone but I was miserable trying to eat 1200 calories a day. I'd rather be happy and fit than miserably hungry and weak!!

lmcisneros

I agree that for any normal person 1200 is very low, but for anyone who has had RNY gastric bypass surgery, 1200 is on the high side of the recommended daily intake. Maybe this lower limit is taking that into consideration.

zohars

1200 is only really a minimum for people who are used to dieting in an unhealthy manner and think they won't lose if they eat more than say, 800 calories a day. So it's not a real minimum, more like a "seriously everyone, don't starve yourself." You should be eating 500 less than maintenance (Which I think would be 2000 ~ 10 calories per pound, though I don't know what TDEE stands for). Healthy weight loss for most people will be 1 lb a week.

CatMauro

I too find it really low so no matter what I'm doing or what the day is like I always try to get some exercise in so I can eat more If you still find it too low than you can adjust your goals to lose 1/2 lbs a week instead of 1 lb.

katm427

Most people recommend having their base at 500 lower than their BMR. If I followed that accurately, I would have my baseline at around 1,000 calories per day, which I would be fine with, but I'm giving the MFP way a shot. If you followed the minus 500 rule, then your baseline would actually be around 1100 to 1200.

Also, what is a TDEE.

ajbeans

Your base should be 500 below your TDEE, not your BMR.

It sounds like for you, 1200 is far too low. Increase those cals!

ChelleBelle05

I only have 1200 and to be honest i have not lost a thing, like you the minute i eat a little over i gain! How can this be when that is what i should be eating to maintain. I'm 31, surely my metabolism hasn't given up already! I do have PCOS and IBS so whether these affect it i dont know.

I have 7 weeks to lose 8lb, at this rate im never going to lose it! :-(

sunshineshica

well sometimes....most times i end up going over my calories but I make up for it in exercising for the day which balances me out...so I'd say to at least burn enough calories that'd take away from one of your meals for the day. that may work.

bry_all01

are you eating back your exercise calories?

hjfischer

It is a base, but I find it to be WAY too low. I never go below 1500-1600. For me, that is my low base. Try and figure out what works best for you.

chevy88grl

I can not imagine only eating 1200 calories a day. Heck, my body gets ticked off and starts gaining weight if I'm under 2000 calories a day - I can NOT imagine only eating 1200. I'd be a starving mess!


Everyone's body is different. Some people do just fine on low calories and others don't (I think more don't than do, but that's just my opinion). I personally know I need 2200-2500 net calories a day.

karatsd

It is all based on how much you weigh, how much you lose and how active you are in general. The heavier you are or more active you are, the less likely, 1200 calories will be enough. And Remember, if you exercise at all, the calories you take in should always be over 1200 or you will go into starvation mode. I lost 45 pounds before coming to this site by eating 1600 calories a day and exercising 4 times per week. Now, I need to eat less than that in order to continue losing.

PetraCore

TDEE = Total Daily Energy Expenditure

Jennyisbusy

I think it depends on your activity level too. I have mine set at 1200 but I feel like anything between 1200-1500 is a good day. and I may eat more than 1500 on a heavy exercise day.

kooshajan

I agree Im cranky and feel like Im starving. My fiance is going nuts! My typical daily activities are:

Wake up, 5 mins yoga, 8 mins ab work. Walk 30 mins to work. I work in receiving so I am constantly walking and lifting things. I walk 30 mins home and do something productive for an hour in the evening, ie swimming, workout video, walking, badminton, etc. I selected active and a 2lb loss per week and it gives me 1240 calories as a net. If I lower it to a 1.5lb loss per week it gives me 1490 cals. If I stick to the 1240 as a base and add calories eaten from my calories burned to each 1500 and I still eating 1500 or is it technically 1240? I know my body needs to be eating at least 1500.

Artemis_Acorn

For people with large fat stores (in the obese category or the upper ranges of overweight), the target of 1200 isn't too low because there is not really the same danger of starvation mode and 1200 is sufficient to get adequate nutrients from the food you do eat. I think that it is key to listen to our bodies, and if your body is telling you that it's not enough, then it probably isn't enough.

As for your 1500 minimum, if you selected the maximum 2 pounds a week, then that is the 1000 calorie deficit that MFP should have calculated from the 2500 TDEE. Did MFP give you the 1200 number, or did you just try it out on your own?

emmylou32

I think to be honest it depends on what you eat.. I rarely meet the 1200 only if I have something I know I shouldn't due to high fat or high sugar content do I reach it.. Ie: sausages or coke.

How many meals do you eat..?
My typical day is breakfast of bran flakes and semi skimmed milk. Lunch is wraps, or chicken salad or a jacket potato with either beans or tuna. My dinner is then usually a meat, either chicken breast or pork chop with a small amount of pasta or rice or potatoes and a whole heap of mixed veg. I generally drink coffee with 1.5 sugars. diet coke or bottled water.

The only time I've gone over the 1200 was at a wedding over the weekend due to limited choice on the buffet. Im just short of 12st. A busy mum of 3 who barely sits down. )

MaryEffingPoppins

7 weeks to lose 8lbs??? Girl cut all starches, breads, rice etc... And you'll lose those pounds in about 3-4 weeks!

Buddhaboy

I agree 1200 feels really low
I'm 6 ft, 228, and my base feels low at 1400
All I could figure out to do is drive up my calorie deficit through exercise
If I'm eating around 2000, it just feels better and I'm still losing about 1-2 pounds a week

MaryEffingPoppins

I only have 1200 and to be honest i have not lost a thing, like you the minute i eat a little over i gain! How can this be when that is what i should be eating to maintain. I'm 31, surely my metabolism hasn't given up already! I do have PCOS and IBS so whether these affect it i dont know.

I have 7 weeks to lose 8lb, at this rate im never going to lose it! :-(

7 weeks to lose 8lbs??? Girl cut all starches, breads, rice etc... And you'll lose those pounds in about 3-4 weeks!

lkb1025

1200 calories is the minimum calories your body needs based on a sedentary lifestyle and still lose weight. If you go below 1200 calories/day your body can go into starvation mode and begin to hold onto every single calorie you take in. If you burn 500 calories working out then you should eat 1700 calories/day. If you're used to eating a 2000+ calorie diet, it might take awhile for your body to readjust to a lower daily calorie intake. The easiest way to eat less calories but not feel hungry all the time is to really increase your fruit and vegetable intake. If you eat an apple instead of a bag of chips, you'll eat the same amount of calories but the apple will give you energy and keep you feeling full much, much longer than the chips. It really does take some time for your body to adjust to the decrease in calories, though. It's not easy to change the way you eat! I went through the same thing when I first started cutting calories. If 1200 calories is too low right now, maybe try lowering your intake slowly. Working out helps also. Burning calories releases fat into the blood stream which the body will the use for fuel.

Pangui

I have my daily calorie goal set between 1700-1800. Now that I have switched over to eating nutrient-dense foods (whole and plant-based), I find that I often get full at around 1200 calories and some days, I cannot even fit that many in. I eat a LOT of food, but I try to make it mostly veggies, fruits and whole grains with no added fats. It is very satisfying and my weight loss rate is much faster than it was when I was just using moderation and portion control. Now I believe that WHAT you eat is the most important factor in healthy eating and weight loss.

There are many ways to lose the weight, but I cannot imagine a more pleasant and painless way than just eating healthy foods.

caroline_g

I allow myself up to 1350 a day but I've only recently done that. I moved up to 1350 so that once more weight comes off, if I hit a plateau, I've got somewhere lower to go otherwise I'd be a bit stuck. Before I was on 1200 and lost 28lbs so it is doable, I'm now down to 25lbs lost as I had a few weeks of no counting at all. In my opinion, 1200 is perfectly fine and does work and doesn't mean that you'll put all the weight back on but you have to plan your maintenance properly. If your maintenance amount is say 1900 calories and you just straight to that from 1200, yes you'll put on weight. Same as you would if you went from 1800 to 2500. You have to slowly work up, adding 100-200 calories a week or so and then your body readjusts and you don't have a big gain. There will always be a couple of lbs as you restock your glycogen stores etc.

Each person has to find what works for them. Personally, 1200 worked just fine, I lost a steady amount each week and didn't find it too difficult to stick to 1200 a day. For others 1200 a day won't work. It's finding what works best for you and your body.

Artemis_Acorn

I only have 1200 and to be honest i have not lost a thing, like you the minute i eat a little over i gain! How can this be when that is what i should be eating to maintain. I'm 31, surely my metabolism hasn't given up already! I do have PCOS and IBS so whether these affect it i dont know.

I have 7 weeks to lose 8lb, at this rate im never going to lose it! :-(

Yes. One of the symptoms of PCOS is "unexplained weight gain". It is due to insulin resistance from the PCOS. If you haven't already adjusted your Carb/Fat/Protein ratio, that is the place to start. You might want to check with your doctor for your recommended ratio. My endocrinologist recommended reducing the carbs in general and sticking with complex carbs for the ones I do eat. The MFP defaults on the ratio are too high in carbs for someone with PCOS.

kooshajan

For people with large fat stores (in the obese category or the upper ranges of overweight), the target of 1200 isn't too low because there is not really the same danger of starvation mode and 1200 is sufficient to get adequate nutrients from the food you do eat. I think that it is key to listen to our bodies, and if your body is telling you that it's not enough, then it probably isn't enough.

As for your 1500 minimum, if you selected the maximum 2 pounds a week, then that is the 1000 calorie deficit that MFP should have calculated from the 2500 TDEE. Did MFP give you the 1200 number, or did you just try it out on your own?

I am considered obese. I am 5ft3 and 185lbs (thanks pregnancy!) and the 1200 gives me headaches and I get strong stomach pains. I realize this is a net and that is the amount I should be eating if I dont exercise (again, typically only on Sundays) and I really feel like it isnt enough. Perhaps 1300? MFP gave me the 1200.

If I set it to a 1.5lb loss per week I get 1490 cals. Would anyone say that I have correctly put my exercise activity as active? Or should I change it to lightly active?

ChelleBelle05

With the PCOS, because i have 2 children the doctors here in the UK do nothing to help me with my symptoms. I have fought hard over the years not to gain weight that i may have not eaten enough. Which i think is why the 1200 limit doesnt work for me. I do always seem to go over on the sugar part of the carbs. I do have a sweet tooth that doesn't help. The minute i do eat what my husband calls properly i gain.

I recently saw a nutritionist at the boot camp i attend and he said i wasnt eating enough on some days, so i increased my intake and hey presto! 5lb gain! now i cant shift it. What ratio do you think i should stick to?

My daily diet is usually the same for breakfast and lunch. Porridge with 100ml 1% milk and 100ml water with some drained sliced peaches. I have either a banana, apple or some strawberries mid morning. At lunch i have a homemade soup, either Butternut squash and red pepper or Tomato and Basil.

Dinner could be Jacket Potato with cottage cheese and beans / chicken, veg and a few new potatoes / bolognese with gluten free pasta.

I do have a intolerance to yeast products so i avoid bread except Rye Bread, beer etc.

Any advise your MFP friends can give would be appreciated.

emmylou32

I tend to plateau after around 8lb - every diet I have tried I hit 8lb loss and plateau. I then know its exercise time. I don't do gyms etc. I have 3 kids - no available childcare and certainly could spend the money elsewhere.
I have a Wii Fit. I do 30 mins wii fit and 30 mins Just Dance alternating every other day. But I am currently jogging (on the spot indoors) for 10 mins a day.. built up from 3mins slowly gaining extra mins. A simple jog hasn't so much altered my weight - but in 2 weeks I have lost 2 inches off my tummy and an inch off my hips.
As long as I feel toned and comfortable weight really just is a number. So measure yourself and eat healthy and try and do 15 mins a day simply stepping or jogging it will make a difference

jteammom

I have been wondering the same thing, so after reading this I did a little calculating and discovered that yes, for me 1200 is quite a bit low. A happy surprise! I have now changed my daily goals. We'll see what happens. My fingers are crossed.

stuhixxy

Maybe its just me but my TDEE is at 1500 but find that i normally find myself eating 1200-1300 think the trick to not staving is im always eating small amounts. Ive lost about 9kgs in a month so this seems to work for me, mind I tend to excercise for 2-3 hours in the evening and dont eat these cals back

kapeluza

"Hello Folks,

So often people personal message me asking me if I think their calories are correct. It seems that people think there is some magical formula that only a very few can figure out. I see so many people on here just popping in numbers and following them heedless of what the numbers mean. I feel it's ULTRA important to know why MFP (and me, and a few others) gives you certain numbers. To that end I will try to empower YOU to be able to understand the basics about calories, calorie deficits, and why we recommend eating exercise calories. With this knowledge you should be able to easily figure out what your calories should be at for reasonable, healthy weight loss. So without further ado, lets get started.

1st things first, a few givens must be stated:

-Everyone's body is slightly different. ALWAYS keep in mind your numbers may not be exactly what MFP thinks simply because everyone's bodies all burn energy at a different rate. Tweaking may be needed.

- MFP's goals wizard is a "dumb" tool. That means it doesn't care whether a specific goal is healthy and/or right for you, it just subtracts the goal deficit from projected maintenance calories. This means that even if you shouldn't be trying for a 2 lb a week loss, MFP won't care, it will still try to help you get there.

-1200 calories is a generic number. It's not right for everyone. It's a baseline minimum given out as a floor by MFP based on prior research by the medical community. NOT everyone will need a minimum of 1200, very small people can go under, and bigger people need more.


OK with those facts firmly set in your mind (please go back and re-read the givens until you have them firmly planted in your skull!), we can continue. Figuring out your perfect deficit isn't magic, it's a few simple formula's base on some basic, worldwide standards, and generally with slight modefication, will work for just about anyone who (besides weight) is generally healthy.

Here's what you need:
Height, weight, age, activity level, sex

NOTE: activity level isn't as mysterious as it sounds. If you have a desk job, and do very little walking throughout the day and don't really perform any sports or physical activities, then you are sedentary, if you do some walking every day (or at least 4 days a week) or other light activity for at least 30 minutes cumulative at least 4 times a week, you are lightly active. If you do 60 minutes of light activity 5 days a week or do some kind of sport that requires walking or light jogging (say swimming or mailman or warehouse employee) then you are active, If you do a physically demanding activity (one that makes you sweat) for 4 days a week or more and for more than 1 hour a day, you are very active (like a coach that runs drills or you play volleyball). When in doubt, go down 1 level, you'd rather burn more than you think than less.

With all these numbers you can generate your BMI. Now I realize BMI is flawed, but for what we're doing it's good enough. After years on here, and doing lots and lots of research, I've been able to associate general BMI ranges with approximate goal levels. This works for about 80 to 85% of people out there (there's always a few that are outside the curve).

So now we can figure out where your goal should be.
Go to the tools section and figure out your BMI:

Generally someone with a BMI over 32 can do a 1000 calorie a day (2 lbs a week) deficit
With a BMI of 30 to 32 a deficit of 750 calories is generally correct (about 1.5 lbs a week)
With a BMI of 28 to 30 a deficit of 500 calories is about right (about 1 lb a week)
With a BMI of 26 to 28 a deficit of about 300 calories is perfect (about 1/2 lb a week)
and below 26... well this is where we get fuzzy. See now you're no longer talking about being overweight, so while it's still ok to have a small deficit, you really should shift your focus more towards muscle building, and reducing fat. This means it is EXTRA important to eat your exercise calories as your body needs to KNOW it's ok to burn fat stores, and the only way it will know is if you keep giving it the calories it needs to not enter the famine response (starvation mode).

With this quick guide you can figure out your goal rather easily. I know many people will say "I can't eat my exercise calories, I gain weight when I do". Well I have news for you, that's not correct. I submit this, if you eat your exercise calories and gain weight 1 of 3 things happened:
1 you were previously in starvation mode, and you upped your calories, and had an immediate weight gain, that's normal, to be expected, and necessary to get your body on track. Give it a month, that will stop, and you, once again, will begin to lose, but this time, in a healthy manner.
2 you incorrectly calculated something, either your exercise calories, your calorie intake, or you put in to large of a goal. Go back and check all your numbers.
3 you haven't given it enough time to work. This site promotes HEALTHY weight loss people. Healthy weight loss doesn't happen in days or weeks, it takes months and years. Each change you make in how you eat needs a month or more to work, be patient, give it time. It will happen.

And to everyone who has a trainer that doesn't agree with eating your exercise calories. I also submit this: In 90% of the cases (and I have talked to a LOT of trainers about this exact topic) they actually DO agree with this method, you just explained it wrong.
Just saying to a trainer "should I eat my exercise calories?" isn't enough, you have to explain to them that MFP already generates a deficit prior to any exercise, therefore the deficit will remain whether you exercise or not. Once you give them that idea, and you are relatively sure they understand the concept then I'll bet they change their tune.

I hope this helps, it's pretty straight forward if you've been here a while, and to you new guys, I recommend going to the message boards link, clicking on the "general diet and weight loss" area, and clicking on those first few posts that have the little mouse trap next to them, they are sticky and will always be there, and are a wealth of knowledge about this site, exercise calories, starvation mode...etc.

regards,

-Banks "