I am so confused. What's the right way!??!?

1400kcal is too low. What does MFP tell you to eat?

Cardio is not the best way to exercise to create a calorie deficit, unless you have a specific goal in mind that requires you to train using 40 mins of cardio, it's unnecessary. Just exercise the way you feel makes you happiest.

Meal replacement shakes aren't really meal replacements, they're dietary supplements and should be used in conjunction with real food, not instead of.

Have you put in the exercise you intend to do, when you've added in your goals?

Exercise-wise, there's nothing wrong with a bodyweight routine and you'll certainly exert yourself.

Keep in mind that when you exercise, you need to eat those calories back, and you shouldn't be eating under 1200 or your body will go into starvation mode and store what you do eat as fat as far as I'm aware. Try to follow the amount MFP set out for you to eat, and see if that helps. Sometimes the problem is people are actually eating too little and not taking into account they need to eat back their workout cals.

You're not eating enough to fuel your workouts, so your body wants to hold on to anything it gets.

Google TDEE and calculate yours, my guess is that you need to eat 1800-2100 a day.

Rigger

Don't eat fewer than 1200 calories. 1450 a day for your height is probably good, you should eat back at least 60% of your calories burned through exercise though, and you can eat back all of them if you want. (The reason I say at least 60%, is the burn estimates MFP gives for activity are often higher than what you actually burn, so a good rule of thumb is to eat back at least 60%-80% of what MFP says you earned through exercise.)

Cardio does give you a high calorie burn, but you don't have to do 40 minutes a day of it, 20-30 minutes every other day, with strength training on the days in between, is a good place to start. Also, walking burns calories, it isn't really vigorous, but it still burns calories, so if you can get in the habit of a daily walk, that helps too.

You're not eating enough to fuel your workouts, so your body wants to hold on to anything it gets.

Google TDEE and calculate yours, my guess is that you need to eat 1800-2100 a day.

Rigger

Just to note, if you eat at TDEE you will maintain. If you are using a TDEE method, you should do TDEE-10% or 20%, and don't eat back exercise calories since TDEE methods already take into account your activity level.

I agree that 1400 cals a day is a bit low, especially if you're working out as much as you are. Our bodies are the same as your car in the driveway, without any fuel, you're not going to get very far, and with only a little fuel, you'll never reach your destination (goal).

Just by what you've posted, and not knowing all the details, I'd say you should be at around 2000 cals a day, and go from there, on how you look and feel.

If she is netting 1400 after eating back calories burned through exercise it might not be too low, if that is the total she is eating even after her workouts, it is probably too low.

I have spoke to my dr many times. He says a woman should eat no fewer than 1200 cals...with calories added for exercise. A man is 1500 calories. your body needs this amount to sustain its self in a healthy manner.

The first thing you want to do is establish your caloric intake daily and this is largely based on how much weight you want to lose. If you are looking to lose weight and put on lean muscle, NO, you should not be consuming 2,000+ calories. Those types of calories are and can be normally reserved either for a male looking to put on lean, clean muscle or a female athlete. The reason why is because they train hard, often 2 x's a day and they need to consume enough calories where they are a) able to burn and b) can burn while feeding the muscle and not losing it.

I am a bodybuilder (Physique), and as a competitor, when it's time to prepare for a show, my caloric intake is no more than 1,400 and eventually it will decrease. I measure my macros; fats, protein and carbs. For me, it's Protein first, Carbs second and Fats third. I follow a very regimented diet during these 12 weeks however, the food may change up. I burn only about 800 calories in a workout. If I need to throw in a shake just to increase my caloric intake, I will do that post workout. That also feeds the muscle of all I've drained from it during a training session.

In order for you to lose weight, you need to eat! Yes, that sounds nuts, but you need to fuel your body, feed your muscle and avoid going into a catabolic state; where your body begins to eat into the muscle because it has no "food" or nutrients to feed off of. My suggestion would be to establish an eating program that will work best for you. Shakes are good but if you are looking to lose weight, Iso-Whey 100 is the one you want to use. A protein that is low in carb, high in protein and with only a gram or 2 of sugar. With your eating you also want to ensure you are incorporating weight training (nothing major or heavy! More reps will develop a lean, toned look). Cardio.. max 30 minutes. Cardio was invented for the heart; not to necessarily burn fat or calories.

It's all a checks and balances when it comes to dieting and exercise. They both play important roles. Portion control on food is vital. People think, "oh it's chicken breast I can eat a ton of it". WRONG. Chicken breast, although a clean food, also contains calories. So don't let anyone fool you. I eat no more than 4 oz of protein for each meal; whether it be chicken breast or fish (tilapia). My greens (broccoli, asparagus), no more than 1 cup and my complex carbs, no more than 3 oz (1/2 cup). Egg whites, oatmeal, spinach/greens, lean white protein (fish, tuna, chicken), and complex carbs; sweet potato, brown rice, quinoa, oatmeal, etc.. all great sources of fuel and of which converts into glycogen your body needs.

I wish you the best! I have been doing this for a while now (competing and as a personal trainer). Just be wary of all the fad diets, pills and other stuff that can harm you more than help. Happy eating and cheers to great workouts!

There is no one right way. Everyone's body is different and there are multiple paths to the same goal. So take a few deep breaths and relax. There is a saying that I've learned is true: you lose weight in the kitchen, you get in shape in the gym. Instead of focussing purely on calories and killing yourself in the gym, pay attention to what MFP tells you. For example, at the end of completing your daily food diary, hit the report button. You may have noticed it tells you that if every day were like "today" in five weeks you'd weigh X lbs. It varies every day based on what you eat. What I've noticed is that it predicts a larger weight loss the closer I eat to the fiber, fat and sugar goals. Focus on eating healthy, real foods with fiber. That will teach you how to eat for a lifetime. Don't kill yourself with exercise or eat too little or you will shut down and go into starvation mode as people have said. Are you exercising just for weight loss? Or do you want to do cardio to address other physical issues like high blood pressure, stress or depression? It might be worth talking to a trainer to discuss a baseline routine. I either do a full weight routine followed by cardio and alternate with cardio days (I have other health issues) or I will lift weights for core and upper body with cardio one day and do weights for my legs with cardio the other days. Getting your workouts to a manageable length will make it easier to maintain. Don't forget, you can go outside and bike, play sports and do other things to get exercise, don't think of it as something you can only do in the gym. Good luck.