Help on doing 1500 cals or 1200 cals/day?????

I was doing 1200 and working out 5-6 days a week and it started getting to me a lot. No energy, headaches, just overall feeling crappy. I now eat 1500 and feel GREAT! My weight loss also is about the same each week as before...remember eating too few calories will slow down your metabolism.

I tried 1200 and had the same thing going on that your feeling right now, I bumped up my calories to 1320 and can already tell a huge difference I'm not so tired! Try something in the middle maybe 1350 and keep up consistant excersize. Its all about finding that perfect number, I dont give my self cheat days, maybe a meal every once in a while, and I'm not eating my calories that I burn from working out. Seems to work for me.

eating your work out calories is not mandatory but if your feeling hungry then you should eat them, it should not affect you as long as you do not go over 1350 or whatever calorie goal daily you have. increasing your workout gives you a lot of benefits, including making you emotionally happier. Even if you eat these calories you will still speed up your metabolism and help your heart if you work out around an hour 5 days a week, if tolerable.

Healthy weight loss is 1-2 pounds a week. Do you eat your exercise calories?

I figured that was the healthy way....1-2. I've been averaging like 1.3lbs. I dont eat my exercise calories....but then again I've only been working out 1-2 days a week. Do you think maybe increasing my cardio to 4-5 days a week will make a big difference? Also, I feel like 1200 would be unrealistic and I would be really hungry lol

1200 for days you work out is really low. Think of it this way, my goal is 1250 for the day before exercise, if I don't eat my exercise calories then I'm really only taking in 600-650 calories that day for my body to use to funtion. Once I eat my calories from exercise, there is still a deficit but it then leaves 1250 calories for my body to use in order to funtion. I do cardio everyday with the exception of Sundays which are my rest days. In addition to cardio I'm currently on a round of P90X Plus. I basically do the cardio because I like it and to burn some extra fat because even at 117.8 I still have a layer of fat. I used to barely make it to 800-900 calories a day a year ago and even about 5 months ago I was only taking in 1200 but not eating back anything I burned so in actuality I was not feeding my body at all and it was terrible. Now I'm feeding my body and the weight is coming off at a healthy pace and my body is quite happy that I'm actually feeding it haha

In the book I just read "Burn the Fat, Feed the Muscle", it states that women shouldn't go below 1400 when adding exercise to your fitness. Also you should eat back your calories. In other words, your net calories should be at 1400 at the end of the day. Also, try to get at minimum 10+ (8 oz) glasses of water a day.. Water is one of those things that is hard to overdo!

Just my two cents!

Matt

Its fairly standard medically that you need roughly 1200 calories to basically function at a healthy level. So I definitely would not go below that. But keep in mind, everyone is different. If you are a person who was truly obese not just bmi obese, then a 1000 calorie or less diet might be the ticket because sometimes extreme results require extreme measures, I've seen this done particularly when a person is actually to big for weight loss surgery. As most of the comments have stated, you can try it and see how you feel. The important thing to remember is this : You did not gain weight overnight, so don't expect to lose it overnight. Gradual weight loss is better and healthier. Plus you stand a better chance of keeping it off.

In the book I just read "Burn the Fat, Feed the Muscle", it states that women shouldn't go below 1400 when adding exercise to your fitness. Also you should eat back your calories. In other words, your net calories should be at 1400 at the end of the day. Also, try to get at minimum 10+ (8 oz) glasses of water a day.. Water is one of those things that is hard to overdo!

Just my two cents!

Matt

Exactly. Your net should always be back at your goal because there is already a deficit built in. That's why it says you earned an extra such and such a number of calories from exercise.

I wouldn't set your goal below your BMR. That's why I upped mine to 1250 because my BMR is 1248.

Sorry if this sounds dumb....but how did you figure your BMR? Are you talking about Burn rate? Or the suggestion on here?

It's not dumb. It's what your body burns if you were to stay in bed all day and not do anything. It's what your body then needs at least in calories to funtion, breath, grow hair and so on. You then need to add more calories for when you exercise because if you go below that number, you don't leave your body a good amount of calories to use in order to properly funtion and do what it needs to do.

In the book I just read "Burn the Fat, Feed the Muscle", it states that women shouldn't go below 1400 when adding exercise to your fitness. Also you should eat back your calories. In other words, your net calories should be at 1400 at the end of the day. Also, try to get at minimum 10+ (8 oz) glasses of water a day.. Water is one of those things that is hard to overdo!

Just my two cents!

Matt

Exactly. Your net should always be back at your goal because there is already a deficit built in. That's why it says you earned an extra such and such a number of calories from exercise.

I wouldn't set your goal below your BMR. That's why I upped mine to 1250 because my BMR is 1248.

Sorry if this sounds dumb....but how did you figure your BMR? Are you talking about Burn rate? Or the suggestion on here?

It's not dumb. It's what your body burns if you were to stay in bed all day and not do anything. It's what your body then needs at least in calories to funtion, breath, grow hair and so on. You then need to add more calories for when you exercise because if you go below that number, you don't leave your body a good amount of calories to use in order to properly funtion and do what it needs to do.

How do you figure that out?

They have it on this site under tools or you can google BMR calculator.

In the book I just read "Burn the Fat, Feed the Muscle", it states that women shouldn't go below 1400 when adding exercise to your fitness. Also you should eat back your calories. In other words, your net calories should be at 1400 at the end of the day. Also, try to get at minimum 10+ (8 oz) glasses of water a day.. Water is one of those things that is hard to overdo!

Just my two cents!

Matt

Exactly. Your net should always be back at your goal because there is already a deficit built in. That's why it says you earned an extra such and such a number of calories from exercise.

I wouldn't set your goal below your BMR. That's why I upped mine to 1250 because my BMR is 1248.

Sorry if this sounds dumb....but how did you figure your BMR? Are you talking about Burn rate? Or the suggestion on here?

It's not dumb. It's what your body burns if you were to stay in bed all day and not do anything. It's what your body then needs at least in calories to funtion, breath, grow hair and so on. You then need to add more calories for when you exercise because if you go below that number, you don't leave your body a good amount of calories to use in order to properly funtion and do what it needs to do.

How do you figure that out?

They have it on this site under tools or you can google BMR calculator.

Ok thanks. I used the one on here. Mine says 1800 calories...that is just nuts. No way would I eat 1800 a day LOL Ugh, this stuff can get frustrating LOL

This is where all the science comes in haha. The more you weigh, the more calories your body burns not only doing everyday things but also when you exercise. I'm a small girl and sometimes trying to get my 1880-2000 calories a day is tough. I shoot for small meals that pack a high but healthy caloric intake. For instance my breakfast is a slice of all natural whole wheat toast with all natural peanut butter, a banana on top and a glass of milk. Now it's only one tablespoon of peanut butter and it's non-fat milk but it still totals about 400 calories. 2 glasses of non-fat milk is 180 calories, add a snack of all natural whole grain chips and that's another 140 calories. You quickly learn to be creative but healthy in order to get the calories. If you can do protein shakes, that's another great way, they can pack 260 cals, add milk that's another 90, add some olive oil (you don't taste it) that's another 120 cals. If you feed your body the right amount of calories then it will respond in amazing ways. If you have trouble with the idea of 1800 cals a day and that's before adding in calories for exercising, then I wouldn't add more cardio at the moment as that would add more calories, or just stick to cardio right now instead of in addition to anything else.

In the book I just read "Burn the Fat, Feed the Muscle", it states that women shouldn't go below 1400 when adding exercise to your fitness. Also you should eat back your calories. In other words, your net calories should be at 1400 at the end of the day. Also, try to get at minimum 10+ (8 oz) glasses of water a day.. Water is one of those things that is hard to overdo!

Just my two cents!

Matt

Exactly. Your net should always be back at your goal because there is already a deficit built in. That's why it says you earned an extra such and such a number of calories from exercise.

I wouldn't set your goal below your BMR. That's why I upped mine to 1250 because my BMR is 1248.

Sorry if this sounds dumb....but how did you figure your BMR? Are you talking about Burn rate? Or the suggestion on here?

It's not dumb. It's what your body burns if you were to stay in bed all day and not do anything. It's what your body then needs at least in calories to funtion, breath, grow hair and so on. You then need to add more calories for when you exercise because if you go below that number, you don't leave your body a good amount of calories to use in order to properly funtion and do what it needs to do.

How do you figure that out?

They have it on this site under tools or you can google BMR calculator.

Ok thanks. I used the one on here. Mine says 1800 calories...that is just nuts. No way would I eat 1800 a day LOL Ugh, this stuff can get frustrating LOL

This is where all the science comes in haha. The more you weigh, the more calories your body burns not only doing everyday things but also when you exercise. I'm a small girl and sometimes trying to get my 1880-2000 calories a day is tough. I shoot for small meals that pack a high but healthy caloric intake. For instance my breakfast is a slice of all natural whole wheat toast with all natural peanut butter, a banana on top and a glass of milk. Now it's only one tablespoon of peanut butter and it's non-fat milk but it still totals about 400 calories. 2 glasses of non-fat milk is 180 calories, add a snack of all natural whole grain chips and that's another 140 calories. You quickly learn to be creative but healthy in order to get the calories. If you can do protein shakes, that's another great way, they can pack 260 cals, add milk that's another 90, add some olive oil (you don't taste it) that's another 120 cals. If you feed your body the right amount of calories then it will respond in amazing ways. If you have trouble with the idea of 1800 cals a day and that's before adding in calories for exercising, then I wouldn't add more cardio at the moment as that would add more calories, or just stick to cardio right now instead of in addition to anything else.

Thanks for all the help I get the food part...eating higher fiber...and smaller meals...but more often...I have that down pretty good. Like you said...its harder to add more cals of healthy food...more cals needed doesnt mean ANY type of calories LOL

Thanks again...I'll have to let all of you know what happens lol

Anytime =], and I'm glad you understand the whole "not any type of calories" because some people would take it as , "oh I need more calories so I'll eat junk!" Clean eating can make it hard to get a lot of calories but there are plenty of healthy foods that pack a good calorie punch, such as the olive oil or avacados! Definitely keep us posted and good luck!!

bump

I was just wondering if when you join the site the calorie goal they give you after you put in your weight, height, goal, etc. was your BMR?

Usually not. On some instances it's been close for people.