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caloric intake

serenamike1
serenamike1 Posts: 3
edited February 5 in Introduce Yourself
hi..i have been doing 1200 calories per week for 3 weeks..i have only lost 2pounds..when i work out does it help or hinder weight loss if i add a few of the caloires i have burned off with working out?? i am getting a little discouraged but i dont want to take in to many calories either..been right at 1200 almost exaclty..with or woithout workouts?? help?

Replies

  • teecee60
    teecee60 Posts: 47 Member
    Serena -- I am going to a dietician tomorrow to discuss this same topic. I will let you know what she says. I am also confused about daily caloric intake as well as how much exercise to do. Everyone says 1200 is the lower limit. I don't seem to lose on that. So my meeting should be very enlightening. I will report back if you are interested!
  • hatedrow90
    hatedrow90 Posts: 12 Member
    Serena -- I am going to a dietician tomorrow to discuss this same topic. I will let you know what she says. I am also confused about daily caloric intake as well as how much exercise to do. Everyone says 1200 is the lower limit. I don't seem to lose on that. So my meeting should be very enlightening. I will report back if you are interested!

    I would love to know too.
  • TeaBea
    TeaBea Posts: 14,517 Member
    hi..i have been doing 1200 calories per week for 3 weeks..i have only lost 2pounds..when i work out does it help or hinder weight loss if i add a few of the caloires i have burned off with working out?? i am getting a little discouraged but i dont want to take in to many calories either..been right at 1200 almost exaclty..with or woithout workouts?? help?


    1200 calories is already quite low. MFP as designed expects you to eat your exercise calories back. This is because you were given a calorie deficit with ZERO exercise. This way people who can't/won't exercise ....still lose weight.

    When the calorie deficit is too large ....you are at risk for losing MUSCLE as well as fat. A moderate weight loss goal (see chart below) will help protect muscle mass.

    Pounds per week
    75+ lbs to lose 2 lb range
    Between 40 - 75 lbs to lose 1.5 lb range
    Between 25-40 lbs to lose 1 lb range
    Between 15-25 lbs to lose 1 -.50 lb range
    Less than 15 lbs to lose 0.5 lbs range

    Edited to add .....MFP is generous in the calorie burn estimates. Many people over ride the calorie burns given and eat back a portion of their exercise calories. Start with 60% or so, and see how it goes.
  • Cindyinpg
    Cindyinpg Posts: 3,902 Member
    As for the exercise calories, this is an excellent read that explains it beautifully. http://www.myfitnesspal.com/topics/show/818082-exercise-calories-again-wtf?hl=Exercise+calories+again+wtf
    If you're not losing at 1200 and working out, it can be that you are overestimating your intake, especially if you are not using a digital scale and weighing and measuring everything,
    http://www.myfitnesspal.com/topics/show/872212-you-re-probably-eating-more-than-you-think?hl=You're+probably+eating+more
  • serenamike1
    serenamike1 Posts: 3
    yes..i am wondering if i should increase my calories on the days i burn them..like if i work out and burn 200 calories..should i eat that much more or a % of that much more..i have been sticking to just slighty under or 1200 even with or wthout work out...your help would be great thanks!
  • TeaBea
    TeaBea Posts: 14,517 Member
    yes..i am wondering if i should increase my calories on the days i burn them..like if i work out and burn 200 calories..should i eat that much more or a % of that much more..i have been sticking to just slighty under or 1200 even with or wthout work out...your help would be great thanks!

    Is your goal fat loss ....or "weight" loss at all cost?

    I eat back 100% of my calories because:
    1. I use a HRM and calorie burns should be more accurate (for cardio, anyway).
    2. I have yo-yo dieted in the past (1200 & no concern for exercise calories) ... I can't afford to lose even more muscle.
    3. I do weight training.....to help retain muscle mass. NOT eating calories back....kind of defeats the purpose of strength training.

    If you don't like the up/down of eating exercise calories ...look up your BMR & TDEE. The TDEE number includes exercise.... and then you take a % off of that number & eat that number each day. The BMR calories are the number you do not want to go below (again too low = using existing muscle to fuel basic bodily function...heart, lungs, kidneys).
  • serenamike1
    serenamike1 Posts: 3
    ohhh..interesting..thank you..sorry but i just started out here..thank you for your kindeness.
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