Recommended calorie intake?

Kaolru
Kaolru Posts: 30 Member
in Health and Weight Loss
I'm a little confused. For my height, weight, gender, age and activity level, my daily calorie intake should be about 1900-2000(to maintain my current weight).

Female
5'2"
132lbs
24yrs
Light activity

When I actually look at the numbers, however, I rarely reach that number. Most days I only consume around 800-900 calories. This isn't intentional. It's just how it turns out. I've never had much of a food schedule. Breakfast is the only consistent meal I have a day, and that's only during the work week. Beyond breakfast, I may eat a little here and there for lunch at work, usually the same thing as what I ate for breakfast, and when I come home I'll pick around for something. My meals usually aren't nutrient-dense either. In fact, they're pretty unhealthy most of the time, but that's what is available. Could this explain why I can consume so few calories, but still maintain my current weight? I understand the whole "body going into starvation mode" thing, but I've always been this shape. I'm not gaining or losing. I may have gained all of five whole pounds from 8th grade to now. So the starvation mode doesn't feel like it applies here. I'm looking to lose about 10lbs, which would bring me closer to what is recommended for my height.

Replies

  • terbusha
    terbusha Posts: 1,483 Member
    How long have you been eating at this extreme low calorie level? The problem with eating this little is that your metabolism will re repressed to compensate for survival. When this happens, you won't be able to lose weight. Your metabolism is so repressed that, like you said, you maintain weight at 800 cal/day. You can't cut more out to lose weight. For now, you're going to have to repair your metabolism by doing what's called a reverse diet. Check out these couple videos by Layne Norton. He has a PhD in protein metabolism, is a natural bodybuilder/powerlifter, and is a fitness competitor coach.

    https://www.youtube.com/watch?v=QHHzie6XRGk
    https://www.youtube.com/watch?v=A3gTGLulLnI

    Please let me know if you have questions. I'm happy to help you out.

    Allan
  • Branstin
    Branstin Posts: 2,320 Member
    You have to create an appropriate calorie deficiency in order to lose weight. Since you have 10 lbs. to lose then 0.5 lbs. per week should be sufficient. In addition, you also have to eat enough in order to fuel your body so it could burn the fat. If you are using MFP, set your activity and weekly weight loss goal to 0.5lbs a week and try to eat back half of your exercise calories. MFP doesn't add the exercise calories beforehand. You'll see them added after you enter your exercise. Here is a great link to read and well worth your time:

    http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-sexypants
  • Kaolru
    Kaolru Posts: 30 Member
    I haven't had the chance to watch the videos yet, but a reverse diet? I've never heard of that, but it sounds interesting. I was actually talking to my co-workers today, wondering if I should start keeping better track of my calories and make sure I eat my recommended daily amount for maintaining weight first, and then slowly start working that number down in order to lose weight. Not sure if that idea has any merit or not, but I guess I'll find out when I watch the videos.

    I can't honestly say how long I've been eating so few calories simply because I don't keep track. I've never been a calorie counter, but considering I eat almost the same things every day, it's easy to figure out once I sit down and check.

    I think my biggest problem is going to be getting good quality food and having it available so I actually can increase my calorie intake, though I am a heavy milk drinker. Often I will end up drinking milk if I get hungry and there is nothing to munch on. I'm lactose intolerant though, so I buy Lactaid Whole Milk and I can usually go through 2gal a week.

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