Can I survive on 1300 calories with exercising?

Hello,

Before posting this question, I did lots of research and used lots of formulas and calculators to figure it out, but I'm still confused.

I'm 4,11 (152 cm), 147 lbs (67kg), female, 28. I'm currently doing slim in 6 (six times a week) and I want to add Cardio Party (from cardio jam) to it. I'm not sure yet how many calories should they burn, I plan to buy hrm soon. I wanted to be 59kg (140lbs) by end of July but after reading about the calories deficit I think it will be quite hard. Every calculator gave me totally different BMR/TDEE. I decided to go for the lowest which is 1486. I want to lose wight quick but if its not the sustainable and long-term way, then I want to do it slowly. I figured out if I consume 1300 calories a day, burn 500 kcal via sport, I will have a deficit of 686 which will make me lose about a pound a week, which is very low.

My question is, do you think 130 calories is enough or too much? what numbers do you suggest, considering that because of my hight I gain weight much quicker? Also what clean food do you suggest or specific diet do you suggest to fill these 1300?

Thank you very much.

I am the same height as you and just want to point out that 4'11· is not 152 cms, but 149.87. In everyday life it does not matter, but plays a small role when figuring out how many calories to eat and awhen figuring fitness/health related factors like MBR, BMI and others.
And btw; no, we short people do not gain weight much quicker, because no matter how tall we are a pound of extra weight is always produced by approximately 3500 extra calories. How fast we igain weight from those extra calories has nothing to do with height , but with how much we eat.

First, 59 kilos is 130 pounds, not 140.

Second, if you consume 1300 calories and burn 600 (which is highly unlikely with slim in 6... maybe 300. I've done it), your net will be 700, which is way too low. It's not recommended to net less than 1200. I wouldn't eat under 1500, personally. Honestly the poster above is a perfect example of eating way too little and not an example to follow.

Third, assuming you want to get to 130, one pound a week is the most you should aim for.

not follow an example that works? lol

MFP is packed to the gills with bonafide food addicts whose every solution is "eat more food".

It has nothing to do with being a "food addict," it has to do with eating to achieve your goals. Most of us would like to look good when we lose the weight as well as improve our fitness, so we eat more to train well and do not go for huge deficits in order to retain the most muscle mass.

OP: 1 lb per week is really good for where you are now, not slow by any means.

Yes! .......many people don't seem to get that there is a price for weight loss that is too aggressive for THEM.

If the number on the scale is the main goal....then "survive" on the least number of calories. If losing body fat (and keeping most muscle) is important....then personalize the pounds per week to your situation.

So, I am just going to hop on here and say this: Everyone's bodies are totally different on what they need to thrive and be strong and healthy. Because of my obesity and my low activity level following the injury a few years ago, I am only to take in 1200 per day. My doctor and I came up with a plan and I am working on it.

It isn't a motivating thing to get on here and see everyone slamming each other for recommending what works for them. If it works for them, then it works for them.

What I would say for you to do is talk to your doctor and tell them your plan. Have labs drawn and about two to three weeks into the routine you are considering, have your labs drawn again. This will let you know if you are depleting anything or if you are maintaining what you need.

Those sites actually give me a higher TDEE than Scooby.

Then you're probably over-estimating your activity level. TDEE is also very tough to determine accurately - it's also not what we're questioning. What do they give you for BMR?

They also give me a higher BMR than Scooby.

So, I am just going to hop on here and say this: Everyone's bodies are totally different on what they need to thrive and be strong and healthy. Because of my obesity and my low activity level following the injury a few years ago, I am only to take in 1200 per day. My doctor and I came up with a plan and I am working on it.

It isn't a motivating thing to get on here and see everyone slamming each other for recommending what works for them. If it works for them, then it works for them.

What I would say for you to do is talk to your doctor and tell them your plan. Have labs drawn and about two to three weeks into the routine you are considering, have your labs drawn again. This will let you know if you are depleting anything or if you are maintaining what you need.

Doctors are clueless about weight loss and nutrition.

I eat 1300-1350 on non exercise days and when I exercise as stated on here I eat some of them back. You can survive on 1300 calories with or without exercise. I too am a shorty 4'10

1) 1 pound a week is fantastic, not "very low" in fact since you only have 7 pounds to lose, 1 pound a week is still too aggressive. 0.5 pounds a week is much more realistic.

No. She doesn't "only have 7 pounds to lose", that's just her goal by the end of July.

She's a very short woman, not even five foot tall. Depending on her frame size and LBM it's quite possible she could be around 100 lbs and still be quite healthy.

Unless the OP has a far greater than expected amount of muscle mass for a woman of only 4'11", than there is a possibility that at almost 150lbs she could very well lose 1-2lbs a week just fine. It all depends on how much fat she actually really does have on her body, not her arbitrary July goal weight.

Actually, OP wants to lose 8 kg, that's 17.6 lbs

So, OP, go for a healthier goal of maybe your goal weight in three months or maybe four...

i'm 5'4 and eat 1200-1300 cals a day, i don't get too hung up on the number. i know in that range i'll still lose and i don't eat back exercise calories. there are a variety of opinions on the subject. my metabolism is fine, i have plenty of energy and i exercise 4 days a week...although i suffered a meniscus tear this week so that changes things a bit for awhile, but i know that my scale will continue to go down with this calorie range.

find what works for you. it's so individualized. i tried following all the advice, albeit well-meaning, on MFP, so i bumped my cals up to 1800 cals for 3 weeks. i stalled. i lowered to 1700 cals for 3 weeks. still nothing. so i went down to 1500, lost less than .5 lb per week. i need to lose close to 80 at this point and so i can stand to lose faster than that. went down to 1200 and wouldn't you know, weight started coming off again. bodies are different. there are only 'guides' no hard and fast rules. and if you choose your foods carefully - eating lots of veggies and lean protein, you won't feel hungry. if you opt for a 500 calorie cookie, it's gonna cause you some pain, but if you plan ahead and have nutrient dense foods available, you can easily eat 1200 a day and feel satisfied.

My caveat is that while i don't eat back all exercise calories, if i do an hour HIIT workout and burn 500 - 700 calories, plus lift, I will have a protein shake in the neighborhood of 300 cals post-workout. But I only did HIIT once a week because of my knee issues - which have taken a turn for the worse.

Find what works for you and find a small support network on MFP that works for you and supports you. These threads are awful because everyone has an opinion and few are physicians, nutritionists, etc. all of whom I've met with regarding my diet when i went back down to 1200 because people on here had me freaked the hell out about starvation mode. it's b.s. you'd have to be netting a lot less than 800-1200 calories a day to have this happen. at any rate, if you have the means to do so, i recommend visiting with a nutritionist and doctor to determine what is right and healthy for you. that is the best advice i've gotten and i lean on my friends on here for support - not to validate my choices or doctor's advice.

I'm five foot three (also 45 years old) and if I eat a bite over 1200 calories, I don't lose, regardless that I work out hard. So since you're younger, you can surely get away with 1300. Just make sure there's enough protein, vitamins, etc. Healthy lean meats and veggies, don't waste calories on starches, kind of thing.

YES!

i'm 5'4 and eat 1200-1300 cals a day, i don't get too hung up on the number. i know in that range i'll still lose and i don't eat back exercise calories. there are a variety of opinions on the subject. my metabolism is fine, i have plenty of energy and i exercise 4 days a week...although i suffered a meniscus tear this week so that changes things a bit for awhile, but i know that my scale will continue to go down with this calorie range.

find what works for you. it's so individualized. i tried following all the advice, albeit well-meaning, on MFP, so i bumped my cals up to 1800 cals for 3 weeks. i stalled. i lowered to 1700 cals for 3 weeks. still nothing. so i went down to 1500, lost less than .5 lb per week. i need to lose close to 80 at this point and so i can stand to lose faster than that. went down to 1200 and wouldn't you know, weight started coming off again. bodies are different. there are only 'guides' no hard and fast rules. and if you choose your foods carefully - eating lots of veggies and lean protein, you won't feel hungry. if you opt for a 500 calorie cookie, it's gonna cause you some pain, but if you plan ahead and have nutrient dense foods available, you can easily eat 1200 a day and feel satisfied.

My caveat is that while i don't eat back all exercise calories, if i do an hour HIIT workout and burn 500 - 700 calories, plus lift, I will have a protein shake in the neighborhood of 300 cals post-workout. But I only did HIIT once a week because of my knee issues - which have taken a turn for the worse.

Find what works for you and find a small support network on MFP that works for you and supports you. These threads are awful because everyone has an opinion and few are physicians, nutritionists, etc. all of whom I've met with regarding my diet when i went back down to 1200 because people on here had me freaked the hell out about starvation mode. it's b.s. you'd have to be netting a lot less than 800-1200 calories a day to have this happen. at any rate, if you have the means to do so, i recommend visiting with a nutritionist and doctor to determine what is right and healthy for you. that is the best advice i've gotten and i lean on my friends on here for support - not to validate my choices or doctor's advice.

Amen to that.

195 vs 130lbs, hmmmm, if I was 195 I would be eating more as well, but I am not.
Im glad your 1750 daily caloric intake is working for you!

I was responding to the person who said they will have to eat less than 1300 for the rest of their lives just to maintain. As I stated, even at my goal of 129, the 1750 would be maintenance, of course less if activity decreased with age. You're not even the OP so I'm not sure why you think every post is about you. :huh:

I never said id have to eat less than 1300 for the rest of my life, seriously ive been around the weightloss block a few times and ive counted calories and exercised since i was 15 and ill tell you after 45 it all changed and got freaking harder than ever. So anyway i was wrong according to iifym ill get 1563 so thats a whopping 163 calories more than i stated.Btw its taken me two years to go from 150 lbs to 125lbs doing 5 days aweek one hour exercise and eating between 1400-1500 aday. Not exactly fast weightloss and i have significant muscle and a flat stomach,minus the lose skin. To each his own journey as others have said.

you need to create a deficit of 3,500 calories a week to lose 1 lb per week. try this calculator. http://www.calculator.net/calorie-calculator.html

1300 sounds too low for me if you want to lose over the long term.

I am 4 11 and 124 lb, and set my calories to 1450 after I found 1200 virtually impossible to stick to. Have lost about 1 lb a week, with little exercise, and usually going slightly over that. Things slowed this week but I think that was my weekend wine drinking and an overoptimistic approach to logging.

Personally I wanted to lose at the highest calorie level - I hate to feel hungry and I want this to work long term.

Oh and I'm 52. Thought my age was against me but really I think it's eating habits. I'm still in shock over the calories in pasta, for example.

Good luck OP, you can do it!

First, 59 kilos is 130 pounds, not 140.

Second, if you consume 1300 calories and burn 600 (which is highly unlikely with slim in 6... maybe 300. I've done it), your net will be 700, which is way too low. It's not recommended to net less than 1200. I wouldn't eat under 1500, personally. Honestly the poster above is a perfect example of eating way too little and not an example to follow.

Third, assuming you want to get to 130, one pound a week is the most you should aim for.

Wow...You are so wrong I don't even know where to start.
If I ate more than 1300, I will not lose a single ounce...and there is absolutely nothing wrong with my metabolism.
Everybody is different, what works for you, may be a disaster for another person, and I exercise every day and my energy levels are through the roof.

For someone's TDEE to be at or below 1300 they would likely be a 5 foot 0, 110 pound 65 year old female. If that's you, fine, but almost NOBODY "can't" lose weight eating 1300 calories.

1300 calories is definitely enough as long as it's nutrient dense. I do lots of high intensity, cardio and strength workouts - usually 9-12 hours a week - and I rarely go over 1300. Just make sure you get enough protein and leave out the empty calories.