1200 to 1500 calorie zone

etray2002
etray2002 Posts: 15 Member
in Food and Nutrition
Hey everyone. I am trying to lose weight and built muscle. I started at 252 and I am down to 212 . I am allowed to eat 2090 calories a day but I keep my calories low because I am trying to lose weight. I also drink a protein shake after some workouts to compensate for the low calorie intake. I work out any where from 5 to 6 days a week for at least one hour. I lift weight and do cardio (racquetball). More cardio then weights though. I was wondering if the approach I am taking is safe.

Replies

  • Equus5374
    Equus5374 Posts: 462 Member
    I believe that the current consensus is that eating under 1500 calories for a male is not healthy/optimal. Remember you have to fuel your body to build muscle. Is 2090 your calorie allotment for your current weight loss goal? If so, you should be eating at that level. What did you put in to MFP to get to the 2090?
  • humblestumble
    humblestumble Posts: 18 Member
    edited May 2015
    How tall are you? And being a man, you probably should be eating more if you are of average height or taller. It's all about what you are using to fuel your body. If you input your goals into MFP, it's already adjusting your caloric intake as a deficit to lose weight. I'm a 5 foot tall woman and the calories you are listing are what I eat everyday to lose weight. It wouldn't work for my 5'6" fiancee.
  • felblossom
    felblossom Posts: 132 Member
    If MFP suggest 2090 and you entered your stats and goal correctly, then eat 2090! :) Most people don't eat back all of their exercise calories, and if you disregard them you will still lose weight faster than your suggested goal, since you burn more calories and increase your deficit.
    Don't stress your body when you don't need to, weight loss is a marathon, not a sprint.
  • etray2002
    etray2002 Posts: 15 Member
    I am 5' 9" . My goal is to get to 190 . I believe I type in all the information correct to get to 190. I have it set to lose 2 lbs per week and a active lifestyle. I am eating alot of salads and staying away from junk food. No sodas only water.
  • cld111
    cld111 Posts: 300 Member
    You will definitely lose weight like that, but your body may tire out before you get to your goal weight. Why not fuel it properly, and eat the 2k calories? I eat 2k calories a day and I'm a 5'6 woman. Don't be afraid of the food. :)
  • benstopper
    benstopper Posts: 3 Member
    Eating 1,200 to 1,500 calories per day, for a male, is absolutely ridiculous. Almost immediately your mood will change and your natural testosterone levels will drop due to low fat intake. If you are exercising then your body will not be able to recover with such a low amount of calories, leading to fatigue and possible injury.

    I'd ditch the protein shakes post workout and have a meal instead. If you are like most people, then you'll prefer to eat your calorie, rather than drink them.

    Protein shakes, in my opinion, should be taken in if you are struggling to hit your macronutrients for the day, e.g. someone with their macros set at 90g protein per day should have no problem at all reaching that target with food alone. Where as someone with 250g or protein might struggle to hit that target, so a protein shake would be helpful.

    I have my calories set at 2,500 a day (250g carb/250g protein/56g fat) and that's to lose body fat. I'm 220lbs.

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