Eating under calorie goal.. Good or Bad?

cazcarr89

My current calorie goal is 1200 cals. I always tend to stick to 1200 or eat under.. is this bad?

Looking into TDEE I should be eating around 1400 but have just found this out. I thought that after a hard spinning class I could 'bank' them calories and I would lose more...

I'm 161lbs (ashamed) and need to lose around 30lbs to be back to where I was before pregnancy.

sunsnstatheart

You will lose weight faster if you bank those calories but you also risk being undernourished and losing more lean body mass in the process. How did you come to the 1200 calorie goal? You may want to check this link (using it a lot lately) for information on setting your targets: http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets

I'd also say, don't be "ashamed" so much as motivated. Good luck!

auddii

Losing faster isn't really the way to go because eating less can lead to binging and may lead to more weight gain in the future if that level of calorie intake isn't sustainable long term. I try to eat as close to my goal as possible. If I'm under by 100 I don't usually care because there are other days I'm over by 100. But, since based off your TDEE you should be eating about 1400, I would definitely try to eat more and get as close to your goal as possible. While it may seem like a lot to you, but having thirty pounds to lose isn't that much, and so your goal shouldn't really be to lose 2lbs per week. I'm trying to lose 2/week, and I still need to lose another 80lbs.

If you're having problems finding more calories, look for more calorie dense healthy foods such as peanut butter or avocados, and cook with olive oil. It's pretty easy to up your calories from that low of a level.

NJL13500

Are you netting 1200 calories or only eating 1200 calories? When I first started to lose weight I set my MFP calorie goal to 1200, but I added back in about half of my exercise calories so that meant I was actually eating 1500-1600 per day. I added in my exercise and usually tried to leave about 200 calories at the end of the day for any mistakes that I made with underestimating food or overestimating exercise.

Your body needs fuel and nutrients. I lost 60 pounds in 10 months (slow to some and fast to others), but it was always eating at least 1400 calories per day and usually much more. I lost steadily until I got down to my last 5 pounds and then I actually started lifting heavier weights and eating about 1800 per day. I reached my goal weight of 130 in November and have been bouncing up and down between 127-132 for the last 2 months. I'm more concerned with non-scale goals now though. I want to run faster and lift heavier and stay in my size 2 pants.

For comparison I am 5'6" and 129 pounds and 42 years old. I currently have a new goal to lose body fat without losing any lean muscle. I work out about an hour each day and eat between 1800-2000 calories per day. This has me at a slight calorie deficit per day, but I am more able to get all of the nutrients that my body needs.

Good luck to you and definitely eat above your BMR. I got a BodyMedia armband so I know my exact calories now, but the TDEE on Scooby's site was very accurate for me. Good luck!

cazcarr89

Thanks for the replies everyone,;

I got to the 1200 by setting my profile up on MFP, sedentary mainly, 5ft2 and 161 pounds, try to get to the gym 2-3 times a week but not always successful in doing that! I've lost around 9-10 pounds so far but have since hit a wall.

I've seen so many conflicting posts which is why I asked is it bad to eat under my calorie goal or should I be eating closer to my TDEE?

JesterMFP

Thanks for the replies everyone,;

I got to the 1200 by setting my profile up on MFP, sedentary mainly, 5ft2 and 161 pounds, try to get to the gym 2-3 times a week but not always successful in doing that! I've lost around 9-10 pounds so far but have since hit a wall.

I've seen so many conflicting posts which is why I asked is it bad to eat under my calorie goal or should I be eating closer to my TDEE?

So, you want to lose about 30 lbs in total. Do you want that to be mostly fat?

cazcarr89

I think I get my goal weight from what I was around years ago which was 128lbs, I guess that it would be mostly fat loss in this case, and tone up in the mean time. If I don't hit that goal but am happy with a slimmer toned body then I won't be complaining!

JesterMFP

I think I get my goal weight from what I was around years ago which was 128lbs, I guess that it would be mostly fat loss in this case, and tone up in the mean time. If I don't hit that goal but am happy with a slimmer toned body then I won't be complaining!

It sounds like - for the goals you are describing - a smaller calorie deficit (ie closer to your TDEE) would make you more successful. That, and strength/resistance training of some sort. It might make the rate of eight loss a little slower than you want, but it would help you to preserve what lean mass (including muscle) that you already have, giving more of a "toned" look.

now_or_never13

Did you select 2lbs per week as your goal? If you did, set it to 1lb per week max. The smaller you are the less you can expect to take off each week. And unless you actually don't do anything all day you should set your activity level to lightly active.

Eating too little will cause you to lose muscle in addition to fat. Losing muscle will cause your metabolism to slow as more muscle means a higher metabolism and more fat burn.

cazcarr89

Hi now_or_never, I set my activity as sedentary because I sit at a desk most of the day but I'm also a mam of a very active nearly 1 yo. I did originally have it at lightly active but the calorie goal didn't actually change.

I set it to 2lb as I am capable of losing weight quite fast (up until now) and also I work with someone who is only 145lbs and loses 3lb a week without any exercise!

Do you eat to your net calorie goal or your TDEE?

Sarauk2sf

Hi now_or_never, I set my activity as sedentary because I sit at a desk most of the day but I'm also a mam of a very active nearly 1 yo. I did originally have it at lightly active but the calorie goal didn't actually change.

I set it to 2lb as I am capable of losing weight quite fast (up until now) and also I work with someone who is only 145lbs and loses 3lb a week without any exercise!

Do you eat to your net calorie goal or your TDEE?

Set it to lose 1lb a week at lightly active. You need to get the number at the bottom as close to zero as possible - i.e. eat to your net calorie goal and eat most of your exercise calories back.

lauren3101

The reason you have stalled is probably because you aren't eating enough,

If you have looked up 20% below your TDEE and it says 1400, eat that, and DON'T eat back your exercise calories.

Although, sedentary shouldn't be used unless you literally sit there and watch tv all day. Use lightly active. If you've used sedentary to get the 1400, recalculate.

cazcarr89

Took your advice and changed it to lightly active, my calories are still at 1200 but think I'll do as you say and try and consume closer to 1400 and see how I go.

Just so many conflicting messages, stick to your calories, eat your TDEE ... I guess I just have to find what works for me.


Created by MyFitnessPal.com - Nutrition Facts For Foods

lauren3101

Took your advice and changed it to lightly active, my calories are still at 1200 but think I'll do as you say and try and consume closer to 1400 and see how I go.

Just so many conflicting messages, stick to your calories, eat your TDEE ... I guess I just have to find what works for me.


Created by MyFitnessPal.com - Nutrition Facts For Foods

How much a week have you set it to lose? It should be 1 lb a week.