If 1,200 Calories is too low- Then What's Just Right?
Replies
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Thank you for posting this question.
I'm new to all this so even though some people are tired of this dead horse, it's educational for new people. I've learned a lot from all your posts.0 -
Harris-Benedict Formula BMR = 1955 calories
Sedentary TDEE (little or no exercise, desk job) = 2346 calories
No way, those numbers are WAY to high. You can't use those formulas on someone carrying that much fat.
Use Katch-McCardle with the given height/weight and @ 60% body fat and you get a BMR of 1300ish and a sedentary TDEE of 1600ish.
So now let's factor in the conventional wisdom that morbidly obese can comfortably handle 2 pounds/week weight loss. That's a deficit of 1000 calories/day, which puts the intake well below 1000 calories/day.
Which is consistent with the minimum number of calories needed to meet macro/micro requirements.
??
Funny - the numbers you are giving are pretty close to what I'm getting at 5'3", 39 yrs. old, 120 lbs, and sedentary. %BF somewhere between 23-25%. I think with the OPs extra weight, she can safely add on another 100-200 calories and maybe more to that TDEE. I do agree that 2300+ seems awfully high.
OP, you're going to need to pick a set of numbers that sounds doable to you and run the real world experiment - don't be afraid to adjust your calories to find where you need to be. But don't start at 1200. At your height and weight, you'd need a medical condition to need to be that low.0 -
i lost almost 100 pounds in 11 months eating 1200 per day 28 days a month and had 2 very high calorie days per month... i am almost 5 foot 10... im now on maintenance, and still losing... according to the anti 1200 crowd, im a failure... wierd being that my ticker shows success, and my pics show a fairly healthy body, not just a bunch of "saggy skin and bones..."
any how... you can get everyones opinions, but it comes down to you, what you want, what you can do, and what results you are looking for... good luck to you!
From your profile: "Every other Saturday, I take a break from "dieting" and eat as I please. I still log, just so I know the "damage" I did (lol) I eat an average of 4000 calories on this day."
So actually, you did NOT eat 1200 calories a day. You eat an average of 1485.71 (1200 + 4000 / 14) calories a day. Big difference. And yes, regular 'break' days need to be factored in.0 -
From your profile: "Every other Saturday, I take a break from "dieting" and eat as I please. I still log, just so I know the "damage" I did (lol) I eat an average of 4000 calories on this day."
So actually, you did NOT eat 1200 calories a day. You eat an average of 1485.71 (1200 + 4000 / 14) calories a day. Big difference. And yes, regular 'break' days need to be factored in.
Your math isn't right. It's 5600 extra calories across 30 days. Still only totals up in the 1300s.0 -
I think...
That's fine.
But until IIFYM replaces K-M math with your math, I'll go with K-M.
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But almost NO ONE mentioned what they thought WAS a good number to eat.
I've done that a number of times. You can figure out the minimum possible calories based on macro requirements:
1g protein per pound of LBM -> 4 calories/pound of LBM
0.3g fat per pound of LBM -> 2.7 calories/pound of LBM
Let's say it's 140 pounds of LBM -> 938 calories
Now figure out your fat oxidization potential. Use 25 calories/day/pound of fat stores. For 40 pounds of fat stores, that's 1000 calories.
Now figure out your non-exercise TDEE - let's assume 2000.
Now put it all together to figure out your required carb intake:
2000 - 938 (protein+fat) - 1000 (fat stores) -> 62 calories -> 15g of carbs.
So your minimum net caloric intake, for the hypothetical person described above, if you do everything perfectly, is 1000 calories/day, consisting of 140g of protein, 15g of carbs, and 40g of fat.
Adjust numbers as necessary for your situation. Continue to recalculate over time as fat stores deplete.
WTF?0 -
i lost almost 100 pounds in 11 months eating 1200 per day 28 days a month and had 2 very high calorie days per month... i am almost 5 foot 10... im now on maintenance, and still losing... according to the anti 1200 crowd, im a failure... wierd being that my ticker shows success, and my pics show a fairly healthy body, not just a bunch of "saggy skin and bones..."
any how... you can get everyones opinions, but it comes down to you, what you want, what you can do, and what results you are looking for... good luck to you!
No darling. You allowed yourself 2 very high calorie days per month. AND you were eating at least 1200 calories the rest of the time, not below it.0 -
This may not be a popular answer but I stuck to the number MFP gave me and that was 1200 calories, I did eat my exercise calories back and lost 37 lbs in 4 months have maintained with around 1800 to 2000 (on a cheat day the 2000) with out a problem. I think every body is different and you have to find out what works for you w/o feeling exhausted or drained listen to your body while you try to figure this out. Good luck.0
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I did not read the other posts, so sorry if this is redundant-
Set MFP to sedentary and to lose 1-2 pounds per week(based on how much you need to lose, lower difference to goal weight, reduce the weight loss factor)
Calculate calories burned during exercise(preferably using HRM) and add that to calorie goal.
Eat this amount and track your weight over a period of time and adjust accordingly.0 -
Harris-Benedict Formula BMR = 1955 calories
Sedentary TDEE (little or no exercise, desk job) = 2346 calories
No way, those numbers are WAY to high. You can't use those formulas on someone carrying that much fat.
Use Katch-McCardle with the given height/weight and @ 60% body fat and you get a BMR of 1300ish and a sedentary TDEE of 1600ish.
So now let's factor in the conventional wisdom that morbidly obese can comfortably handle 2 pounds/week weight loss. That's a deficit of 1000 calories/day, which puts the intake well below 1000 calories/day.
Which is consistent with the minimum number of calories needed to meet macro/micro requirements.
Well, she would know if her TDEE is closer to 1600 or 2350. OP, it depends on how much you normally eat. If you know you normally eat a lot of calories a day to maintain your current weight, there is no reason to assume your metabolism is particularly low.
I would not jump to 1200 or under 1000 (!!) calories first thing. You do want to lose weight more quickly if possible because of your size, but I'd probably try 1600 or so for an aggressive approach that may be comfortable enough. If it causes symptoms, bump it up some. Just my 2 cents, though, and I'm nobody
Once you get down to a healthier BMI, try to keep it more in line with your BMR at that weight. Always try to eat at least that if possible. It's too slow to eat there if folks have enough weight to lose, but try to transition to that as soon as you can. I'd do a day a week at BMR just to be safe, myself.0 -
From your profile: "Every other Saturday, I take a break from "dieting" and eat as I please. I still log, just so I know the "damage" I did (lol) I eat an average of 4000 calories on this day."
So actually, you did NOT eat 1200 calories a day. You eat an average of 1485.71 (1200 + 4000 / 14) calories a day. Big difference. And yes, regular 'break' days need to be factored in.
Your math isn't right. It's 5600 extra calories across 30 days. Still only totals up in the 1300s.
My math is right - my logic is faulty. I added in an 'extra' 1200 on the 4000 day. The correct equation is: 1200 calories on 13 days and 4000 calories on 1 day, for an average over 14 days of: ((1200 * 13) + 4000) / 14 = (15600 + 4000) / 14 = 19600 / 14 = 1400 cals.
So, 1400 avg. Not sure where you got your logic/math or why you'd avg. over 30 days when her stated interval is 2 wks, but the number per day is not in the 1300's. Barely. Doesn't really matter. My point is she's not averaging 1200 per day, she's averaging more. No matter which way you calculate it that's still a fact.0 -
Every time I see "1,200 calories", I cringe. I'd not make mistakes again. I now make sure that my net calories is more than BMR.
http://www.huffingtonpost.com/iris-higgins/an-open-apology-to-all-of_b_3762714.html?ncid=fcbklnkushpmg00000010
Quote from it:
Dear Former Weight Loss Clients (you know who you are):
I'm sorry.
I'm sorry because I put you on a 1,200 calorie diet and told you that was healthy. I'm sorry because when you were running 5x a week, I encouraged you to switch from a 1,200 calorie diet to a 1,500 calorie diet, instead of telling you that you should be eating a hell of a lot more than that.0 -
Let me just say that with over 100lbs that the OP has to lose, I would suggest eating TDEE-30%, not -20%. So if TDEE is 2300ish, that would be 1610, if TDEE is 2700 that would be 1890.0
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I can only tell you what has worked for me.
I'm also 5'2 and when I was 235+ lbs I was eating between 1900-2100 calories a day and working out 3-4 times a week. On average I would burn about 500 calories on each workout. Back then I did mostly cardio and maybe one day of lifting weights.
Now I'm 177.5 lbs, I'm eating about 1500-1600 calories on average (NEVER go below my BMR 1400). I workout about 4 times a week burning approx 300-400 calories each workout. I strength training 3 times a week and cardio 4 times a week.
I've never been able to get this far and keep it off when I tried eating 1200 calories, it was very hard for me to keep up. I'm always adjust my calories as I lose weight, using online calculators to figure out my BMR and so on.
Hope that helps, best of luck!
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From your profile: "Every other Saturday, I take a break from "dieting" and eat as I please. I still log, just so I know the "damage" I did (lol) I eat an average of 4000 calories on this day."
So actually, you did NOT eat 1200 calories a day. You eat an average of 1485.71 (1200 + 4000 / 14) calories a day. Big difference. And yes, regular 'break' days need to be factored in.
Your math isn't right. It's 5600 extra calories across 30 days. Still only totals up in the 1300s.
My math is right - my logic is faulty. I added in an 'extra' 1200 on the 4000 day. The correct equation is: 1200 calories on 13 days and 4000 calories on 1 day, for an average over 14 days of: ((1200 * 13) + 4000) / 14 = (15600 + 4000) / 14 = 19600 / 14 = 1400 cals.
So, 1400 avg. Not sure where you got your logic/math or why you'd avg. over 30 days when her stated interval is 2 wks, but the number per day is not in the 1300's. Barely. Doesn't really matter. My point is she's not averaging 1200 per day, she's averaging more. No matter which way you calculate it that's still a fact.
actually, if you want to play math games, i averaged less, when you factor in that i exercised 5 times per week and did not log it, during my weight loss period. average burn was about 300 calories+ per day 0 -
i lost almost 100 pounds in 11 months eating 1200 per day 28 days a month and had 2 very high calorie days per month... i am almost 5 foot 10... im now on maintenance, and still losing... according to the anti 1200 crowd, im a failure... wierd being that my ticker shows success, and my pics show a fairly healthy body, not just a bunch of "saggy skin and bones..."
any how... you can get everyones opinions, but it comes down to you, what you want, what you can do, and what results you are looking for... good luck to you!
No darling. You allowed yourself 2 very high calorie days per month. AND you were eating at least 1200 calories the rest of the time, not below it.
your right, darling, i never said i was eating below 1200 per day... although, if you factored in my 5 workouts each week, being that i didnt log them, im sure my net WAS below 1200 on those days, however, i never stated that 0 -
Type your numbers in Scooby..
Sedentary WITHOUT exercise gives this :
BMR : 1951
TDEE : 2342
-20% : 1873
That is without an activity factor
Yup. OP, eat about 1850-1950 calories per day and you will lose weight and be more healthy.
Also eat back exercise calories, especially if you are doing cardio workouts that burn over 200 calories.
^^^ This - I think this is real objective and helpful advice! 0 -
PULLED OFF ONE OF FRIENDS PROFILE PAGE.
http://www.myfitnesspal.com/heybales
Very extensive spreadsheet that factors in BF%
Weight Loss Calculator spreadsheet (updated 10/30) for BMR/TDEE deficit methods, HRM info, macro setup, MFP tweaking, all to maximize deficit and benefit of exercise done:
https://docs.google.com/spreadsheet/ccc?key=0Amt7QBR9-c6MdGVTbGswLUUzUHNVVUlNSW9wZWloeUE
Description of spreadsheet:
http://www.myfitnesspal.com/topics/show/813720-spreadsheet-bmr-tdee-deficit-macro-calcs-hrm-zones
To use it properly, you will need a measuring tape.
Open the first link and make a copy to your google drive to input your numbers.0 -
Different things work for different people. I am short (5'1") and have tried more calories (the TDEE method), less calories (1200), but am now somewhere between 1300 and 1500 calories per day and my body finally seems to be responding. Slowly but better than nothing. It's been a painfully frustrating experience. So you really just need to play around with the numbers and give it some time to see what will work for you. No one answer is right for everyone. Good luck!0
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Hmmm, I kept it simple. Just worked off what I ate and let nature take its course. Dropped 100lbs in about 15 months by just walking it off. YMMV. Then I took the summer off and put 25 back on (too much tailgating, but oh so fun) during Jun-Oct. Now back on the horse to get to my ultimate goal as you can see below.0
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Hmmm, I kept it simple. Just worked off what I ate and let nature take its course. Dropped 100lbs in about 15 months by just walking it off. YMMV.
nicely done!0 -
1200 calories and doin' just fine. Feel great, doctor is thrilled, lab work is MAJORLY improved (cholesterol, blood sugar, and B/P). The "trick" is consistency.0 -
what I am really hearing here is everyone is different. Find what works for you and adjust when things don't. Never give up0
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Hmmm, I kept it simple. Just worked off what I ate and let nature take its course. Dropped 100lbs in about 15 months by just walking it off. YMMV.
nicely done!
Wow. You too, holy schnikes!!! 0 -
Type your numbers in Scooby..
Sedentary WITHOUT exercise gives this :
BMR : 1951
TDEE : 2342
-20% : 1873
That is without an activity factor.
So yeah 1200 is very low considering this
I think this sounds about right as well. Also, as someone else mentioned eat back your exercise calories, or at least half. I would also recommend a heart rate monitor with a chest strap to estimate your calorie burns, I have a Polar FT4 and I love it.
At your current weight, it's okay to lose 2lbs a week and you might lose more to start with but please don't get upset when the loss slows down.
Also you should recalculate your TDEE and BMR every 5-10 lbs lost and make any necessary adjustments.0 -
Hmmm, I kept it simple. Just worked off what I ate and let nature take its course. Dropped 100lbs in about 15 months by just walking it off. YMMV.
nicely done!
Wow. You too, holy schnikes!!!
grassy *kitten* 0 -
I eat 1200 per day. I'm 57 and work out 3 -4 days per week. I eat back half of my workout calories because I think they are too high. I still have bones, but 18 lbs of fat gone. I'm pretty sure I still have muscles because I can stand up. lol :flowerforyou:0
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New here and just starting my journey, so my input may not be the best, but here's my opinion.
I am 5' 4" 36 yr old woman that weighs 172 (damn new scale lol), 3 years ago I weighed between 135-145 and was a size 6us. Between then and a few weeks ago, my weight slowly crept up. I was less active and eating less. My whole life the joke has always been I lose when I eat more. Restricting your calories too low either on purpose or just how you prefer to eat (me) can cause major havoc on you metabolism when done long term. My doctor of ten years was constantly telling me to eat more and get active. Yes, I know starvation mode is a controversial subject, I am speaking about screwing up your metabolism long term as in years, I have never been a big eater.
I choice my calorie net on mfp by going to multiple sites (that all disagreed) to find my BMR and TDEE (i choose sedentary, even though I most likely am more active), I then choice a number around my BMR that was about the average of the different sites. I choice 1440 net calories per day. Personally I have a hard time eating that many calories and getting my macros but for me at least its a goal. By choosing a number near BMR I know my body is at least getting what it needs and it gives me wiggle room. I am also lifting, circuit and cardio 4 times a week, I log these and try to eat my calories back.
This is not just a weight loss journey it needs to be a lifestyle change, otherwise all of the hard work put in will be undone in the future. Honestly if you eat what your eating and burn 1500 calories a week, you will have weight loss (just slow). I feel the best approach is finding a balance that you can sustain for life, not a diet.
Edited to add: I also plan on increasing calories soon to help adjust my body and feed the muscles that I am working. Need more protein in my diet lol0
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