My 1200 calorie story
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Did you have MFP set to lose 2 pounds per week? 1200 seems very low to me for your height / weight. With only 20 or so pounds to lose, I would adjust it to lose .5 or 1 pound a week. (or switch to TDEE as you mentioned!) Good luck! I'm 5'6.5" with 30-40 to lose, and I'm losing steadily on 1500 calories PLUS eating back at least some of my exercise calories.
I tried both MFP (set to lose 1pd/week) and TDEE after joining this board (never heard of TDEE before then!) My number goal is actually pretty similar, assuming I set them up the same way. (Example: I have MFP set at 1500 calories + exercise to lose 1 pound. TDEE says 1556 for sedentary or 1783 for lightly active, which is probably closer what I average eating with exercise to lose 1 pound) I'm personally sticking with MFP because I like the visual of 'earning more calories' - but that's just a mental thing! Find what works for you!
Quick question. If you're at 1500 and only eating back "some" of your exercise calories aren't you regularly falling below 1,200 NET for the day? Just curious.
Not everyone is exercising for the time or intensity (or has the body size) to burn more than 300 calories. And many say that the MFP database burns are overinflated compared to HRM. Some people who only walk for exercise may not burn that much, depending on their size.0 -
Well done, OP! I know that feel. Been there, done it. Loving my 1900 cals a day.
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Thanks for sharing this, it's just what I was looking for.
When I started out, I subtracted around 500-600 calories from what everything said I should be eating to lose 1lb a week - which at that time put me at around 1700 calories. (I'm tall and weighed A LOT.) That seemed reasonable and, sure enough, I lost 65 lbs over the course of a couple of years, without exercise, leading a sedentary lifestyle. But then, at around 230 lbs, I plateaued. Then, ever so slowly, I gained back 15 lbs. Panic. I've finally joined a gym and recalibrated my caloric needs.
I've only now discovered a lot of the great information here, including the importance of exercise to maintain lean muscle mass, eating back exercise calories, and actually eating the calories budgeted for you in apps like MFP (until recently, I was using another calorie counter). That said, I've been concerned that I've somehow conditioned my body over the past couple of years to not expect more than 1700ish calories a day, and that if I eat what I'm supposed to, I'll put the pounds back on. Your story helps give me confidence to move forward, and I hope you'll offer any additional insights you might have.0 -
niiiiiiiiiiiiiiiiiiice!0
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Good post0
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MFP has me at 1340. I've been doing that for 2 weeks. I looked into the TDEE that you mentioned and it says my BMR is 1340 (same as MFP) but my TDEE is 2010. That's quite a difference. I don't understand any other this
I feel like every site says something different. I want to do it right and feel good but I'm so afraid of over eating and "ruining" all my hard work. 0 -
I am so glad I came across this post, I have been struggling to only eat 1200 calories, i'm starving!! I was feeling like I was doing something wrong. How do you find out your TDEE? thanks!!
Also, member heybales has some spreadsheets that he created where you can plug numbers and measurements in to find all your stats. It's great and very helpful!
Heybales spreadsheet is here:
https://docs.google.com/spreadsheet/ccc?key=0Amt7QBR9-c6MdGVTbGswLUUzUHNVVUlNSW9wZWloeUE#gid=140 -
Great post! Every forum post on here that goes into how there's no need to eat back your exercise calories and just log those exercises as zero calories burned NEEDS to see a copy of this post.
For me personally I do not "only eat 1200." It looks something like this on a typical day:
eat 1,200
burn off 500
= 700
+500 eaten
=1,200
(1,700 total in calories taken in for the day)
There's so many people on here that just do not get the concept.
The only people I know who are logging exercise as zero calories burned are the ones who have set their custom calorie goal which **includes** the exercise calories. Also known as the TDEE -% method.
In your example above, this person would eat 1700 calories too, that would be their total goal including their exercise.
Most of the confused people are logging their exercise burns and going with Net less than 1200 and calling it good.
Agreed. Those that log 0 are usually following TDEE -% but some are not. I do see a lot of folks on here that have trouble reaching their calorie goals for the day so I think they just start not eating back their exercise cals. And that begins a slippery downward slope.
So I SHOULD eat back my exercise calories?0 -
Everyday on the message boards there is at least one topic about exercise calories and 1200 calories being right or not. I'm not going to tell anyone what to do or not to do but I want to share my story.
When I started back on MFP in May I knew nothing about BMR, TDEE, net calories, starvation mode, etc. and I really didn't care. I knew I wanted to lose weight and get healthy so I plugged my numbers in and was given a number of 1310 by MFP. So I quickly lost 10 pounds and plugged my numbers in again and Walla, 1200 was the magic number, or so I thought.
I quickly lost another 10 pounds. This was over a six week period. I was over the moon happy. But I started to notice some things. First I was reading in the forums about net calories and exercise calories so I looked at mine. I wasn't eating my exercise calories and I put in some huge burns. My net calories were negative more than they were positive. I thought I was doing things right.
But, some other things happened. My hair started falling out, my skin was wrinkling even with 8-10cups of water a day, I was exhausted, my pee was no longer bright yellow from my vitamin, my IBS was out of control, and I stopped losing weight.
So I thought that I'd try increasing to 1500 calories, I couldn't get there because I was "too busy" to eat. Instead I started Zumba. I lost another 4 pounds but still had all these physical symptoms.
I finally messaged someone on MFP who always responded to these 1200 calorie forums non-judgmentally. That changed my way of thinking and I am grateful to this person. I am now eating at my TDEE minus 20%, which is around 2150 calories. I don't make it every day but I also don't eat less than 1800 calories. I do have to supplement with protein shakes. However, I am losing weight at a slow and steady rate, my IBS is under control with food alone, I have boundless energy, my skin looks amazing, my weight fluctuations have gone from 7 pounds to 2 pounds, and most importantly my hair has not only quit falling out but is also growing back.
I just started training with a trainer and dietician. His first comment to me was to quit counting calories altogether. Not going to happen. His second comment, "you're my first female client in months I haven't had to convince to eat more."
This is my story, take it for what it is. Some will agree and some will disagree with what I am doing. I am not telling anyone to change but for those who are frustrated there are other options, that's all I want you to take away from this.
Good luck to everyone in this journey for it is one of the, if not the, toughest battle of your life.
Thank you for this. I too was one of the 1200'ers and not eating exercise calories. I was losing more than 2lbs a week but then binging on the weekend. I too noticed my hair started falling out, I freaked out. I increased my calories to 1500 a few weeks ago and have been doing better. My hair was still falling out (still is) so I increased again. I am at TDEE -20% as well, eating just over 1700 calories. I've only been at the new calories a few days but I have hopes my hair loss will return to normal.
When I first started with MFP I thought I knew best and wouldn't listen. Thought everyone in the forums were jerks. I've grown a lot in the last few months and have a whole new appreciation for the forums!
Great job doing things healthy and here's to your continued success on this difficult journey!0 -
I'm a little confused. Could someone help me out?
MFP suggested 1200 calories/ day to me. (Sedentary lifestyle, I exercise 4-5 times/week moderately, often just light jogging). I usually consume about 1221-1350 calories/day and only burn about 200/day. I have been steadily losing weight (about a pound/week) since May 1st. I feel great but is there something wrong with what I am doing?0 -
Great post!
And good for you for the progress you're making and for your success! :drinker:0 -
Thank you for this post. I've been feeling "off" for a while now - almost like I'm depressed. I wonder if that's a result of a reduction to 1200 calories that MFP suggested almost 2 months ago. Has anybody had this happen to them?
Yes. I had some of the same symptoms as the OP...especially the hair thinning and loss when I was aiming for 1200....even with eating some of my exercise cals back.0 -
MFP has me at 1340. I've been doing that for 2 weeks. I looked into the TDEE that you mentioned and it says my BMR is 1340 (same as MFP) but my TDEE is 2010. That's quite a difference. I don't understand any other this I feel like every site says something different. I want to do it right and feel good but I'm so afraid of over eating and "ruining" all my hard work.
Yeah, so you are NET 1340 but if you do any type of exercise you're actually taking in MORE than 1340 in total food calories by day's end.0 -
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My maintenence is 1380 but I end up eating around 1200 most of the time. I truly cannot fathom eating that many calories. When I go up to 1500 I gain weight and plateu around 125/126 lbs. If I go above that I end up closer to 130.
I think maybe you missed the point?0 -
Wow I REALLY needed to see this today - my start point is quite similar re. the 1200 kcals - now I'm around 1400 bit am going to calculate my TDEE -20% as my energy levels are really starting to drop (I have three boys under 6 I cant afford that at all!)
I've sent you a friend request - hope that's okay x0 -
I'm a little confused. Could someone help me out?
MFP suggested 1200 calories/ day to me. (Sedentary lifestyle, I exercise 4-5 times/week moderately, often just light jogging). I usually consume about 1221-1350 calories/day and only burn about 200/day. I have been steadily losing weight (about a pound/week) since May 1st. I feel great but is there something wrong with what I am doing?
So you are doing it right by only losing 1lb/week. That's what a doctor would recommend as well.
According to MFP anyone that works a desk job is considered sedentary even if they workout each day (it's what you do the other 23 hours/day) but someone that works on their feet (i.e. in a factory or in a restaurant) would not be considered sedentary.
If you are eating 1221-1350 (in total calories going into your body) you are actually doing it wrong.
Here's what it should look like for you:
1,221 (eaten)
- 200 (workout)
1021
+ 200 (eaten)
1200 NET
So you've actually taken in a total of 1421 calories for the day and burned off 200 to NET 1200 but you actually took in more than 1200 so you'd be doing it right.0 -
I read your story and it sounds so familiar. I teach Taekwondo 8 hours a day but struggle to eat and not drink my calories. I loose focus when I do not get my work out shake, my hair and skin are good, but urine is almost clear. The Dr. Just suggests not eating fried food which I never do. I do log my food and have for years. My struggle is not being hungry and trying to get more than 800 calories in a day before work .
Suggestions on a new start?0 -
I started losing when I ate more and listened to a trainer...more protein and more exercise at the right times.0
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I'm a little confused. Could someone help me out?
MFP suggested 1200 calories/ day to me. (Sedentary lifestyle, I exercise 4-5 times/week moderately, often just light jogging). I usually consume about 1221-1350 calories/day and only burn about 200/day. I have been steadily losing weight (about a pound/week) since May 1st. I feel great but is there something wrong with what I am doing?
As long as you're eating back at least a portion of the exercise calories you earn you appear to be doing it right. The closer you get to goal weight though you'll need to lower your desired loss per week from 1 lb to .5 lbs.0 -
My maintenence is 1380 but I end up eating around 1200 most of the time. I truly cannot fathom eating that many calories. When I go up to 1500 I gain weight and plateu around 125/126 lbs. If I go above that I end up closer to 130.
I think maybe you missed the point?
Yeah, so your calorie needs per day are less. When I was 135lbs I was 1660 to maintain (that would be a day with 0 exercise). If you are eating 1200 "most of the time" plus working out you are actually NET below 1,200 which is not good.0 -
According to MFP anyone that works a desk job is considered sedentary even if they workout each day (it's what you do the other 23 hours/day) but someone that works on their feet (i.e. in a factory or in a restaurant) would not be considered sedentary.
Didn't know that. Thanks for the tip. I retract my statement from before.0 -
Make sure you aren't overdosing on B vitamins, as that can cause hair loss too0
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I read your story and it sounds so familiar. I teach Taekwondo 8 hours a day but struggle to eat and not drink my calories. I loose focus when I do not get my work out shake, my hair and skin are good, but urine is almost clear. The Dr. Just suggests not eating fried food which I never do. I do log my food and have for years. My struggle is not being hungry and trying to get more than 800 calories in a day before work .
Suggestions on a new start?
I would say eating 800 calories BEFORE work is what is not working. For you I would suggest packing snacks (healthy snacks) and eating every 2-3 hours. You need to graze with that much activity going on in your career/work day! 0 -
What about if your TDEE minus 500 - 600 calories is around 1200? I don't do a lot of cardio, I am very petite, and I work behind a desk. 1200 is fine for me. I doubt OP is as tiny as I am. I am under 5'5, and I have a very petite bone structure. My BMR is only 1300 or so for the day. Obviously if you are a bigger person you need more calories. If you are like me and losing a vanity weight of fifteen pounds ... you need less food. I can tell by Op's pic she is larger than I am. How about we all just do what works for us, and people get off the damn soap boxes?0
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According to MFP anyone that works a desk job is considered sedentary even if they workout each day (it's what you do the other 23 hours/day) but someone that works on their feet (i.e. in a factory or in a restaurant) would not be considered sedentary.
Didn't know that. Thanks for the tip. I retract my statement from before.
You are most welcome! Here's how MFP writes it:
Sedentary: Spend most of the day sitting (e.g. bank teller, desk job)
Lightly Active: Spend a good part of the day on your feet (e.g. teacher, salesman)
Active: Spend a good part of the day doing some physical activity (e.g. waitress, mailman)
Very Active: Spend most of the day doing heavy physical activity (e.g. bike messenger, carpenter)0 -
What am awesome story! Thanks for sharing because I have a TON of friends on here that eat only 1200 calories. I happily eat about 1700 calories at day, though I probably should up my intake as put in huge burns, it is just where to find those extra calories without jumping on the junk food train. I've started using protein shakes and shakeology to help bump up my calories now too! Good luck on your weight loss journey from here on out!0
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I'm a little confused. Could someone help me out?
MFP suggested 1200 calories/ day to me. (Sedentary lifestyle, I exercise 4-5 times/week moderately, often just light jogging). I usually consume about 1221-1350 calories/day and only burn about 200/day. I have been steadily losing weight (about a pound/week) since May 1st. I feel great but is there something wrong with what I am doing?
So you are doing it right by only losing 1lb/week. That's what a doctor would recommend as well.
According to MFP anyone that works a desk job is considered sedentary even if they workout each day (it's what you do the other 23 hours/day) but someone that works on their feet (i.e. in a factory or in a restaurant) would not be considered sedentary.
If you are eating 1221-1350 (in total calories going into your body) you are actually doing it wrong.
Here's what it should look like for you:
1,221 (eaten)
- 200 (workout)
1021
+ 200 (eaten)
1200 NET
So you've actually taken in a total of 1421 calories for the day and burned off 200 to NET 1200 but you actually took in more than 1200 so you'd be doing it right.
So if my net goal was 1200 calories and I ate only 1200 calories, if I exercised, I should eat more to bring me back up out of the negatives?0 -
No, that's the sad thing. People don't even want to listen. They know that there are serious repercussions to depriving your body, yet they're ignorant about these repercussions. They think that, "Oh, hair loss? Psh, no, that's not going to happen to me." It's really too bad that people don't take note of stories like this.Thanks for your post. Very valuable lesson learned. Question is, will anyone hell-bent on 1200 calories/day pay attention?
OP, wonderfully said. I couldn't agree with you more. :drinker: I was in the same boat as you at one point and totally know how important eating more is for your body.0 -
I'm a little confused. Could someone help me out?
MFP suggested 1200 calories/ day to me. (Sedentary lifestyle, I exercise 4-5 times/week moderately, often just light jogging). I usually consume about 1221-1350 calories/day and only burn about 200/day. I have been steadily losing weight (about a pound/week) since May 1st. I feel great but is there something wrong with what I am doing?
So you are doing it right by only losing 1lb/week. That's what a doctor would recommend as well.
According to MFP anyone that works a desk job is considered sedentary even if they workout each day (it's what you do the other 23 hours/day) but someone that works on their feet (i.e. in a factory or in a restaurant) would not be considered sedentary.
If you are eating 1221-1350 (in total calories going into your body) you are actually doing it wrong.
Here's what it should look like for you:
1,221 (eaten)
- 200 (workout)
1021
+ 200 (eaten)
1200 NET
So you've actually taken in a total of 1421 calories for the day and burned off 200 to NET 1200 but you actually took in more than 1200 so you'd be doing it right.
So if my net goal was 1200 calories and I ate only 1200 calories, if I exercised, I should eat more to bring me back up out of the negatives?
This is what I'm trying to find out too! I can't get a clear answer. Do I eat BACK calories burned? Seems opposite to me. I'm new to all this and just trying to find out the right way. Everyone starts somewhere and learns please help us learn too0
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