Not enough calories?

NancyDrew26

This is my 5th day using MFP. Ever since I've started, I have noticed that I'm faintly lightheaded and sometimes feel shaky.
I'm drinking plenty of water and using all my calories MFP has given me. So I'm wondering if the calories aren't enough for me?
Any thoughts? Oh, and I hope this is the right area to post this in.

GreekByMarriage

You might need to open your food diary or give us a bit more info... how many calories are you eating/day? What is your current weight? How much are you trying to loose?

mixedfeelings

How many calories are you eating? What types of food are you eating and how many calories do you use for breakfast/lunch/dinner, any other info?

Lemons123

Try to eat regularly throughout the day to help avoid energy dips. I eat every 2-3 hrs as a rule.

countrygirl812

Are you exercising? If so, are you eating those calories back?

ncw89

When I joined I straight away set my cals for a 2lb a week loss and was given 1200 cals. I *very* quickly discovered there was no way I could live like that even for a short time. I was going over on my cals even with including exercise and still feeling *starving* constantly. This is supposed to be a lifelong change so it has to be a level that you feel is sustainable. I put mine up just a little bit - up to 1300 instead of 1200 - and thats pretty much fine for me now I'm used to it. I do, however, *always* eat back my exercise cals. There's no way I'd survive without them!!

AmyLRed

Aside from what others said about food, how new are you to exercising?

Do you have blood pressure or blood sugar issues? It may be best to check in with a doctor as well as you begin your journey.

Best of luck!

MaximalLife

This is my 5th day using MFP. Ever since I've started, I have noticed that I'm faintly lightheaded and sometimes feel shaky.
I'm drinking plenty of water and using all my calories MFP has given me. So I'm wondering if the calories aren't enough for me?
Any thoughts? Oh, and I hope this is the right area to post this in.

We have no way of knowing; are your goals set to lose 1 lb per week?
Are you exercising AND eating back your exercise calories?
I don't mean to sound like a broken record, but this issue keeps coming up again and again.

Large deficits aren't really good to do because while you will lose weight, what kind of weight will it be?
In many cases you'll lose lean muscle tissue which LOWERS your metabolic rate even more.
Then you have to eat even less to compensate for less of a calorie burn to continue to lose the same amount
of weight each week.

Be efficient.
Exercise hard and eat back the calories. The hard exercise will RAISE your metabolic rate and burn more fat at rest.

pauljonesbryant1969

my calorie intake should be no more than 1200 calories im currently eating between 600 -900 calories i drink 4 pints water a day feel free add me lets reach our goals together

jenniebean1680

Do you realize the number MFP gives you is NET cals? As in, what you're left with when you subtract exercise from what you consumed?

Let's say MFP has you at a goal of 1200 daily NET cals. That means if you burn 300 calories through exercise, you should be eating 1500.

NOTE: The deficit you need to lose is already calculated into the goal! People talk about "eating back" their exercise calories. That is NOT what you are doing when you hit your NET cal goal. For you to truly 'eat back' your exercise cals, you'd have to eat more than 1500 in the above example.

Is it just me, or should MFP really clarify this when you do your setup? I see people misunderstanding this all the time... And it's dangerous!

NancyDrew26

It gave me 1260 calories a day. I set it to lose 2 lbs per week. I eat three meals a day. I include fruit and veggies in each meal aside from breakfast (just eat fruit w/ whole grain toast or cereal) and then I eat a main dish like chicken or pasta, sometimes a quesadilla. I do exercise each day with a 30 min aerobic video and I don't eat back the calories because I'm not sure how many calories I actually burn.

714rah714

Aside from what others said about food, how new are you to exercising?

Do you have blood pressure or blood sugar issues? It may be best to check in with a doctor as well as you begin your journey.

Best of luck!

Check with your doctor

jenniebean1680

my calorie intake should be no more than 1200 calories im currently eating between 600 -900 calories i drink 4 pints water a day feel free add me lets reach our goals together

That is TOO LOW, omg. You are going to stall your metabolism at some point, and may risk hurting your body. /headdesk

countrygirl812

my calorie intake should be no more than 1200 calories im currently eating between 600 -900 calories i drink 4 pints water a day feel free add me lets reach our goals together

That is TOO LOW, omg. You are going to stall your metabolism at some point, and may risk hurting your body. /headdesk

^^^ So very true. I can't believe people do this to themselves.

Captain_Tightpants

Light headed and shaky sounds like low blood glucose to me. Make sure you are eating enough carbohydrate and check with your doctor that you are not Hypoglycemic or Diabetic.

jenniebean1680

It gave me 1260 calories a day. I set it to lose 2 lbs per week. I eat three meals a day. I include fruit and veggies in each meal aside from breakfast (just eat fruit w/ whole grain toast or cereal) and then I eat a main dish like chicken or pasta, sometimes a quesadilla. I do exercise each day with a 30 min aerobic video and I don't eat back the calories because I'm not sure how many calories I actually burn.

Yep, you're not eating enough. If you're not comfortable estimating how many calories you're burning, you should invest in a HRM or use a cardio machine that will get you close enough for government work. 1260 is NET, meaning what you are left with when you subtract exercise from what you ate (cals out from cals in).

If you keep eating like this, you'll end up like me. 8-10 lbs from goal, having lost a decent amount, but stalled there, or even gaining. My metabo is shot after years of WW. If you have less to lose, you'll get to that point even faster.

I'd say if you're breaking a good sweat when you exercise, you're probably burning 8-10 cals per minute. That would have you at upwards of 300, which would mean you'd need to be eating more like 1560.

dharakrat

Another issue is not eating enough protein and fat at a sitting. Make sure to have a well balanced meal at each meal! Also add about 100 cals and see if you feel differently.

techteachergirl

It gave me 1260 calories a day. I set it to lose 2 lbs per week. I eat three meals a day. I include fruit and veggies in each meal aside from breakfast (just eat fruit w/ whole grain toast or cereal) and then I eat a main dish like chicken or pasta, sometimes a quesadilla. I do exercise each day with a 30 min aerobic video and I don't eat back the calories because I'm not sure how many calories I actually burn.

You might want to change the amount you are set to loose for now or look at how you have your activity level set! You also need to figure out how to calculate those exercise calories (use the database, HRM, etc) and eat them back

grumpy2day

I have always tried to eat mini meals every couple of hours because I worked a physically demanding job. This way I didn't get shaky and weak and didn't gorge later or eat alot of junk.

Clarkjn11

I think it depends on the person...mines is supposed to be 1270, but I never meet that goal unless I go out to eat, which I rarely do. I normally get to 1,000 calories or less. I don't like to eat that much anyway and when you are eating healthy food you really don't have to eat as much. I don't get light headed or anything crazy and I am losing weight at a normal rate.

ILiftHeavyAcrylics

It gave me 1260 calories a day. I set it to lose 2 lbs per week. I eat three meals a day. I include fruit and veggies in each meal aside from breakfast (just eat fruit w/ whole grain toast or cereal) and then I eat a main dish like chicken or pasta, sometimes a quesadilla. I do exercise each day with a 30 min aerobic video and I don't eat back the calories because I'm not sure how many calories I actually burn.

Sounds like you need to eat a few more calories, eat back at least part of your exercise calories, and get more protein. Protein and good fat will keep you fuller longer.

mirrim52

my calorie intake should be no more than 1200 calories im currently eating between 600 -900 calories i drink 4 pints water a day feel free add me lets reach our goals together

Oh my goodness, that is not nearly enough, especially for a man. You also seems to be only eating soup and bread. This is not healthy or sustainable. Your body needs nutrients and fuel!

CMmrsfloyd

my calorie intake should be no more than 1200 calories im currently eating between 600 -900 calories i drink 4 pints water a day feel free add me lets reach our goals together

MFP's calorie goal for you is not so much a ceiling to stay under, it is more of a target for you to aim to hit as close to as possible. If MFP gives you 1200, you should try hitting around 1100-1300 every day. It's okay to be a little over on some days and a little under on some days. MFP does not advocate eating below 1200 on a regular basis (although very small people may find that they need to eat lower to see results, but that is NOT the average person).

Also, many men find that 1200 is too low for them, period. And you may have your requested weightloss set faster than what MFP will accomodate for you at your current size - MFP will not give a number lower than 1200, if you got the 1200 goal then it's possible MFP defaulted to that number for you b/c it refuses to give you a number that would actually correspond with what you asked it to do. The less weight you have to lose, the slower your rate of weightloss should be.

Clarkjn11

I think it depends on the person. My calorie intake is suppose to be 1270, but I never reach this unless I go out to eat which is rarely. I am always under 1,000 which is fine for me because I don't really eat that much and if you are eating healthy food you don't need to. I don't have headaches and I am losing weight at a normal rate.

GreekByMarriage

my calorie intake should be no more than 1200 calories im currently eating between 600 -900 calories i drink 4 pints water a day feel free add me lets reach our goals together

I just looked at your food diary... you need to eat a healthier diet in order to loose weight correctly... all you eat is bread and soup and you hover around 600 calories per day! As a man that is way too little!! Please research this all more so you are as healthy as possible!!

firstjog11

I'm going to echo what others are saying. My sister whenever she exercises feels "wasted" and gets shaky and lightheaded. She found out she has the beginning of diabetes, even though she is only like 5 pounds over her ideal BMI. I would get checked out by a doctor and make sure everything is fine.

NancyDrew26

Alright, thanks everyone! I will try raising my calorie intake and eat back my exercise calories. Hopefully that will help.

jenniebean1680

Alright, thanks everyone! I will try raising my calorie intake and eat back my exercise calories. Hopefully that will help.

HOORAY!!!!!!!

jenniebean1680

OMG people. NET calories. NET. Mine is 1330. I am not meant to EAT only 1330. ACK!

MFP really needs to explain this in very explicit terms when you set up.

MadeToCraveHIM

Sounds like your blood sugar may be getting low. Have you ever had it checked by a doctor? You definitely want to get it checked out if this continues.

LuciaLongIsland

my calorie intake should be no more than 1200 calories im currently eating between 600 -900 calories i drink 4 pints water a day feel free add me lets reach our goals together

I am similar. I was told no more then 1000 a day with exercise. I am lucky if I drink 8 oz of water.