1200 Calories? Really?

DontWeightStartNow · October 2012

Hi All, I just started MFP about 10 days ago and based on my level of activity, my NET calories that I should be eating per day works out to 1200. I'm 5'7 and weigh 237 lbs. Maybe I'm not getting this, but it appears that if I ride my bike and burn an additional 500 calories, or do some kind of exercise that burns, I can then eat dinner - just kidding, then my caloric intake goes up to what I consider 1700 to 1800 calories a day (what my nutritionist said I should be eating). Does this mean that if I have one day where I don't exercise, I should restrict myself to 1200 cals per day if I want to continue to stay on track?

Also, at what point (pounds lost) should I reevaluate my caloric intake or adjust it???

deksgrl · October 2012

It gave you 1200 because you probably chose that you want to lose 2 pounds a week.

To lose 2 pounds a week, you need a calorie deficit of 7,000 calories per week, or 1,000 per day. But 1200 is the minimum daily recommended.

This is not smart for many people especially non-petite people, because they have a BMR of higher than 1200 (that is the amount of calories they would feed you in a coma to fuel your basic bodily functions).

At some point you won't continue to lose weight on 1200, and you will have to increase. As you get closer to your goal, then losing 2 pounds a week isn't sustainable and you will have to adjust to 1 pound a week and then half a pound a week.

tryclyn · October 2012

MFP is a tool that you can customize to your needs.

I would start here.
http://www.myfitnesspal.com/topics/show/717565-in-place-of-a-road-map

http://www.myfitnesspal.com/groups/home/3817-eat-more-to-weigh-less

http://www.myfitnesspal.com/topics/show/752778-how-wrong-i-was-600-days-of-mfp-lotsa-pics?hl=600+days#posts-11136303

gtahvfaith · October 2012

1200 Calories is very realistic, depending on how badly you want to lose the weight.
At my heaviest I was 235 pounds. I am 5' 7".
I am now at 144.
Was it easy?
Absolutely not.
But I wouldn't change this journey for anything.
You can do this!

jealous_loser · October 2012

^^^ This.

I started where you are too, I didn't have as much to lose, but you don't have to restrict so heavily.

kristinmschmidt · October 2012

I agree. I started 3 days ago and 1200 calories is HARD to stick to, but I am going to do my best because I am motivated. If it is more comfortable and easier for you to lose 1 lb per week, then do that. I have a trip coming up in a few weeks, so I want to drop weight pretty fast. After my trip, I will adjust to losing 1lb per week to make my life a little more tolerable (it is not fun to be hungry!).

Aviva92 · October 2012

I'm 5'4" and weigh 123. I don't find that eating 1,200 calories is that difficult. Sometimes I go a little over, but if I stick to a healthy diet, I haven't found it to be all that much of a challenge. I suppose for bigger people it might be a different story. I doubt that for me 1,200 is the bare minimum to keep my body functioning while in a coma. I think it's less.

It's way more difficult to stick to 1,200 calories if I eat a cupcake like I did yesterday. Leave cupcakes out of my diet and I can do it.

ILiftHeavyAcrylics · October 2012

It's not necessary to restrict that much. Just set your goal to 1 pound a week instead of 2 and you'll gain some calories. The more sustainable your goal is, the longer you'll stick to it. Remember this isn't meant to be a short-term thing, so it's ok if your loss is slower just as long as the changes you make are ones you're willing to do for the long haul.

deksgrl · October 2012

Your BMR is 1223 according to the Mifflin - St Jeor equation.

eliza46142 · October 2012

Try the "clean eating" diet (Tosca Reno). I follow that (loosely - I'm sure if true "clean-eaters" saw my diary, they wouldn't claim me lol). Before trying it, I was starving to death trying to do 1200 calories a day, and I was working out just to get the extra calories for snacks, instead of working out for me. On the whole foods approach, I ended up losing the last 15 pounds to reach my goal weight, and I was adding "treats" into my diet to get up to 1200 calories a day. It's not for everyone, but certainly worked for me.

LeidaPrimal · October 2012

Heh, at some point i calculated that I don't get to eat at all on the recovery days if I wanted to keep 2 lbs a week loss deficit. I still feel guilty when I eat on recovery days. But i am getting over it. That's said don't go on that bike to 'earn' dinner. Find an activity you enjoy and try doing it. Dancing, walking, gardening.... Start with eating 1800 cals a day. See if our weight drops. Ir it doesn't, next week eat 1700 cals a day.... Don't forget to throw in one day a week when you eat >2,000 calories. Your body needs it to feel assured you are not starving. Cut out all the foods that increase your appetite, like grains and sugars and fruit. Stick to meat and vegetables for a while...

You can do it, honest.

srark · October 2012

I met with a nutritionist and she set my calorie goal to 1300 calories a day. That gives me a little bit more wriggle room.

TeaBea · October 2012

Yes - it would be 1200 for non exercise days. Honestly, you can just average things out for the week if that's easier. If you exercise 1400 calories total for the week .. give yourself 200 extra calories each day.

It's all about what you can tolerate ... if 200 isn't enough ... use 300 ... and just lose a little slower (no biggie). Don't torture yourself, besides you might find it gets easier over time.

SoDamnHungry · October 2012

That's basically how the math works. If 1200 is too low, you can customize and do unguided goals.

Heather_Rider · October 2012

#1. read the forum rules.

#2. search forum for 1200 calorie posts.. and eating exercise calories back.

#3. if you find nothing, THEN post.

Im sure you may find SOMETHING about it... maybe one or two posts..

ascotton80 · October 2012

Also, don't worry about the daily calorie totals being over or under, just make sure net calories for the week are at 0 at the end of the week.

You can find this under "weekly summary" on the App.

HypersonicFitNess · October 2012

^^^ Agree with this! 1200 is the minimum you should be eating but if you are taller and have more to lose, this will not be healthy for you. Go to some of the sites to check on what you should be eating to lose weight and modify (customize manually) MFP to fit your needs:

http://www.fitnessfrog.com/calculators/tdee-calculator.html

http://thefitgirls.com/weight-loss-calculator.aspx

http://calorieline.com/tools/tdee

http://scoobysworkshop.com/calorie-calculator/

http://www.fat2fitradio.com/tools/bmi/

californiagirl2012 · October 2012

This is a really good answer. It's all in what you can tolerate. Everyone is different. When you eat at a calorie deficit either big or slight your body does go into a state of flux with hormones and such and it is different for each person. Also each person has their own issues or emotional eating issues or whatever that come into play. Your are tall so you have more room to play with up or down without getting hassled by everyone about eating too low, use that to your advantage.

As you get closer to your goal you will need to taper your calories up and the process becomes much slower (as if it wasn't slow enough to begin with!) But also taper up whenever you get burned out on a deficit. Eating right at maintenance is not backwards if you need the break from the deficit, and it's a better strategy than going crazy and binging.

Your body loses weight in chunks, not linear. I have found that you can do everything right and your weight loss seems to plateau but if you are patient and keep exercising and eating at a deficit (however slight) you will lose it, it will suddenly "whoosh". There are so many variables for the scale; water retention, digestion, hormones, allergies, sodium, carbs, water intake, DOMS, inflammation, the list goes on. People mistakenly think they lose or gain weight when they eat more or less because of these fluctuations.

Losing weight requires tremendous patience. You will not lose it when you want it or where you want it. The body does its thing. Some apparent plateaus can last a month or so. You cannot make it happen faster. You must focus on two things; calories and exercise. Nothing else matters. Scales and metrics don't matter. The day in and day out grind of exercise and calories are all that matters. It is not very exciting until things fall into place. You get your victories and you ride one victory to the next.

The scale is a trend tool. The scale is good but put it away and only check once a week and only use it as a trend tool. It will fluctuate, it does not matter. Take front side and back progress pictures at least once a month. You will see differences that the metrics won't tell you and it's that little bit of NSV that will keep you going until the next victory.

MBSNANA · October 2012

Hello, if your nutritionist has suggested something different I would reset my limits to what suggested. I did. MFP set my calorie limit to over 2000 calories a day. My doctor no more then 1200 and I have been losing.

Kagami_Taiga · October 2012

To be honest, at your current weight burning a large number of calories isn't that difficult. I'm 242 right now. Swimming one hour of laps, moderate pace can burn almost 800 calories. 20 minutes of jogging burns 300.

It can seem difficult, but you get used to it.

ps I eat 1200 everyday too (almost, I have days where I go out with family for massive meals). Also the weight lost in my tracker with the scottish flag, shows the weight I've lost since July.

desiv2 · October 2012

Listen to your dietitian, ask them. You'll get a lot of different opinions on this, and she is the one that will probably know what is best for you.

BeepRocks · October 2012

If you started 10 days ago and already lost 3 pounds....then something is working........1200 plus activity calories....is reasonable......good luck

Melodypharmon · October 2012

I adjusted my caloric goal to what my nutritionist set, but I know that is debatable. That was set with a much higher activity level than what I am currently at (was training for a half marathon, but I broke my foot). The days I don't exercise much I eat less, but if I work out a lot I am closer to 1700 calories.

DebbieLyn63 · October 2012

You are the same age as I am and about the same size as when I started my weight loss. Sorry to tell you, but if you want to lose 1 or more pounds per week, you will need to restrict your calories and exercise at that level. If you don't exercise one day, but eat at the higher level, your overall weight loss for the week will most likely suffer. If you total your calories in for the week and calories burned, you will need to have a deficit of 3500 calories to lose 1 pound, 7000 calories to lose 2. And that is using the formula that MFP uses to determine your metabolism. This number may vary from person to person depending on your hormone levels and amount of muscle mass.

That said, I have found that by limiting my sugar and simple carbs and replacing them with lean protein and good fats, I am able to eat at a much lower calorie level without feeling the hunger that you typically get on a higher carb/sugar diet. This will also help you with your blood sugar issues.

Feel free to add me if you like. I have many friends on my list that are around my age or older and are succeeding in losing the extra weight.

auntdeedee87 · October 2012

I'm 5'10", 206 pounds and eating between 1,700-2,000 calories a day and still losing.

1,200 is the bare minimum for sure.

julimonster · October 2012

5'8"
SW/204 lbs
CW/154
GW/145

After a month it was actually not that hard to stay at/around 1200 calories per day, I just had to learn some portion control and swap my unhealthy eating habits for whole foods. I am not ashamed to say that I pouted like a two year old when someone brought a chocolate buttercream football cake into my house at week 1 of my diet but I have to say it was well worth it. My caloric intake is currently at 1300+, with a goal loss of .5lb per week. Best of luck to you!

itsmyvwbeetle · October 2012

I am 5'8" and currently 235. My goal is 1400 calories. I dont find that hard to stick to and for now its working just fine. I will most likely have to adjust in the future though. For what its worth, I am not hungry or unsatisfied. If I want something I will eat it just less of it.

If you would like a friend (or a diary to check out) feel free to friend me.

dame145 · October 2012

Although you may have meant this in a helpful way, I can see how someone would have been put off by your "Help".

If someone said this to me, I would feel like they were saying I didn't have the right to post until I checked out what everyone else had to say. It comes off as rude, although you may not have meant it that way.

Sometimes people want to have "THEIR" own personal questions answered.

reenielovesthebeach · October 2012

I weighed 262 and am 5'7" tall at the beginning of August when I started changing my habits with food and exercise. I now weigh 227 pounds- down 35 pounds. I started at 1300 calories at first. As I plateaued, I went down to 1200. I work out five days a week, rotating days between cardio and weight/resistence training now. I am shooting for 120 grams of protein per day. Protein can send signals to your brain telling it that you're full. This helps me a lot. I drink one immediately when I wake up and one after I work out. I also eat high protein foods, along with the protein shakes. I eat fish, salad, veggies, nuts, greek yogurt, whole wheat bread, olive oil, eggs, lean meat and lots of water. I love to cook and that was a huge part of my problem. I'd make homemade meals and big portions. Before I knew it- the weight packed on my body. I cook now but I just try to modify what I make. I buy all low sodium broths for the soups I make. I don't use much butter. I cook just about everything in olive oil. I use whole wheat pasta now. I have to say that in the beginning it was tough, as with any change- especially a food habit. Now it's fine. Some people say 1200 is too low, but it's not for me. I eat very well. I just don't consume 1200 calories at one sitting at a fast food restaurant now. I eat smarter and maximize my calories on food that's good for me. I have days where I'm over and days where I'm under. I just do my best and if I mess up, I get right back to it the next day. Working out is vital to our health and I actually look forward to it now. Never in a million years did I think I'd ever be "one of those people."

My goal is 199, which I hope to be at by Spring time. At the rate I'm going, I will probably be there a lot faster than Spring time. The biggest motivator for me is to be off the high bp medication and I love trying on clothes now because I used to only be able to buy plus sizes and now I can walk into any store I chose to to buy clothing. I went from a tight size 18 to a size 12 jeans that will soon be too big. YIPPIE! I have so much energy now and feel a ton better! There was a post on here that compared the amount of weight you have lost to an item and it says I have lost a cinder block. If you look at it that way, you understand why you feel better. That's a lot of weight. My body is losing but my skin isn't as elastic as it once was. I'm not 20 years old anymore. In the beginning, I just did cardio for about a month and a half. I believe that was a part of my plateau also. I have since added weight/resistence training in my routine. I'm hoping to firm it up. Anyway, there are tons of opinions on here and much good advice. The best advice is to see what works for people. The proof is in the pudding. Good luck to you!

Graelwyn75 · October 2012

A rather sarcastic and unhelpful post and I am not surprised the op was a little upset. The fact is, that most new people tend to dive right in to ask their own question and 99% of topics here have been covered many times in the past. The forums would actually be somewhat quiet and empty if new people did not dive in with their questions or if everyone spent their time rummaging through old posts using search. I wonder why you felt it necessary to try and make the op feel stupid?

marz42 · October 2012

I think I'd go with what the nutritionist said, or split the difference. Better something moderate you can stick to long term.

1200 Calories? Really?

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