Is a 1200 calorie day really realistic???? Is that what most of you are doing????
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It REALLY DEPENDS. I'm a personal trainer and I have a client on 1200 cals/day, but that's because she WAS eating 600-800 calories. We are slowly moving her back up to normal calories. She's already lost 5% body fat at those calories. But if you're used to eating 3000 cals/ day, moving it down to 1200 to lose weight is ridiculous and you will not stick to it. I never go by the recommended. I always make my own goals and my clients' own goals.0
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there are a few things to take into consideration for sure - and your caloric intake should adjust based on your activity level --
currently i am following the "eat right 4 your type" long term lifestyle eating plan. I am eating 5 - 6 healthy, filling meals a day - i have also set my macro-nutrients based on my body type check that out online and see WHAT KIND of calories you should be eating this is also very important!
if i skip the empty calories, I'm right around 1200 calories a day at 25% carbs, 40% fat, 35% protein. I agree that the # calories SEEMS to be low however, its a lot of food, its all healthy and good for me. I've been losing about .5 lbs a day as long as i dont over do the CARBS
my energy level has risen quite a bit by eating the right foods - i have even STOPPED consuming sodas and coffee!
i am on a light excise schedule right now - low impact aerobics, yoga and walking.
as you increase your workouts - you have to increase carbs for energy and protein for rebuilding muscles
If you are unsure where to start, let the app set your goals, see how you are doing / feeling and adjust from there
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I'm a 43-year-old female trying to lose 100 pounds. I am sedentary because of a stress fracture, so the only exercise I am getting is my physical therapy exercises. I am eating 1300 calories a day and it took a while to get adjusted to it, but it's working well for me. I eat three meals and I eat light snacks in between meals (80-calorie yogurt, 60-calorie half-cup of Fiber One). I get hungry at the times I should get hungry. I am sure that as I am able to exercise more, that I will up the calories a little.0
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I'd not survive on 1200 a day and I have no idea how others do it. Your body needs fuel. I'm on 1790 a day and losing no problem!0
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For anything over 1/2 a pound loss/week, MFP tells me I would have to be at 1200. In reality, I'd actually be in the 1050-1100 range. I have my goal set to 1/2 a pound; for that, MFP gives me 1330. I manually increased that to 1400 because 1330 was too little for me to be happy and I'm in no rush to meet my weight goal. In general, I stay at my net calorie goal (meaning I eat back all exercise calories, which aren't much with my mobility issue, but can get me up to 1600 some days). Because of various factors (social events, PMS), I'll eat over my calories one to three times a month. I don't sweat it; it's easy enough to drop 50-100 calories a day for a while either by eating less or exercising more to make up for such indulgences. At 1200 or less, I don't think I'd feel like I had that kind of flexibility; I'd certainly be lightheaded and not very energetic if I were to cut down from a net of 1200, so I'd likely feel bad about overindulging, or I'd stop overindulging entirely. Neither option particularly appeals to me.0
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Actually due to a medical condition I am doing a rotation of calories 900, 1000, 1200 and 900, 1000, 1200 but this is under medical supervision so I would not advise it. Usual recommendations would be no lower than 1200.0
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Mine is at 1220. I eat back my exercise calories so I eat an average of about 1500 per day. It works for me- I'm losing a pound per week!0
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I eat between 1600 and 1800 calories a day and I am losing slowly. I've eaten at 1,200 calories a day and it takes a great deal of focus, dedication, and measuring not to go over.0
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cwolfman13 wrote: »I eat around 3000 to maintain and 2300 - 2500 to lose
About the same for me. 48/M. But I do exercise a lot.
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I too am on 1200 calories, have been for 2 months. I find that its what I have been eating that is taking me off my goal to lose weight. My dietician told me I needed to lower my calories, eat more nutritious foods, not skip meals or breakfast. You do not have to eat 3 huge meals a day. Its the lighter flair during the day, smaller meals with exercise of some sort. Also with the exercise (mine is walking because of back surgery a year ago, and I am building muscle mass which weighs some, while loosing fat which weights also.,my clothes are looking better on me, and my legs are not jiggling when I walk, as my husband tells me LOL.
I see pounds lost on the scale, but if I gain a few here and there .. Well, that's ok because like I said muscle also weighs. I am glad my dietician turned me on to this site. I enjoy reading everyone's goals and situations. Please, I would like to befriend many of you for motivation and push toward my goal...... To get the weight off my back so I can move around and walk easier for longer periods of time. Thanks Everyone for sharing.......0 -
I'm sticking with 1600 a day, it was 1700 for a while. I'd never go under 1200.0
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I'm at 1200...some days are hard but most are just fine!0
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Oh mercy - not for me! I could never eat only 1200. How absolutely miserable.0
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I did 1550 to start and as MFP lowered my calories, I always went over. Lost what I wanted. I couldn't do 1200. I'm finding it hard to do even 2000 now while trying to lose a little bit.0
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I had the same question. I am also only at day2. I'm 130 lbs, 5'3 and would like to lose 15 lbs to reach my ideal weight for my height. But MFP recommends I eat only 1200 calories a day. Yesterday I consumed 2175 calories, and MFP said if I continue eating like this everyday, I will gain 5 lbs in 5 weeks. I changed my goal from 1 lb to 0.5 lb per week and it only gave me an extra 100 calories. My goal now is 1300. I also wasn't sure if that was doable.0
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No, not realistic for people of average height. Not even realistic for me, and I'm just under 5 feet.0
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I think 1200 would take some planning depending on how you eat regularly and if you care about things like protein, fiber and the rest of that stuff.0
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I started at about 1275 or so ... lost some weight and MFP lowered my max calories ... lost some more weight and MFP lowered my max calories ....
Eventually I was lowered to 1200. I tried that for a few days and just found it a tiny bit too difficult. So I manually raised it to 1250. Those extra 50 cal give me a little bit of flexibility.
Therefore, on a day when I don't do any exercise (very rare), my limit is 1250.
But on a day when I do some exercise, I aim to eat about half my exercise calories back. So there are days where I'm eating 1600 or 1800 cal ... because of the amount of exercise I do.
Yesterday was a hungry day for me for some reason ... so I rode my bicycle on the trainer for 50 min to give myself some extra room for food. I also walked about half an hour at lunch.
For me, 1250 isn't bad because of the exercise I do and the fact that the exercise I do allows me to eat more.
The 1250 limit forces me to think about what I'm eating more than I would if I were at a higher limit. I have to think ... will this particular food leave me feeling full for a little while, or will I feel hungry again in 30 min? Do I really want this particular food? I now eat only the foods I really like ... no sense wasting calories on foods I don't like! And I choose foods with some staying power.
Interestingly, I'm actually eating a wider variety of foods than I was before I started on this mission. I've taken this opportunity to explore grocery stores and markets for options and alternatives to what I was eating before.
The 1250 limit also encourages me to exercise. I do get hungry, but happily exercise allows me to eat more. So if I'm feeling a little bit lazy ... but I'm also hungry ... I'll get my butt off the sofa and go for a walk or bicycle ride or something so that I can eat more. I've even been motivated to take the stairs to my floor at work a few times because it gives an extra approx. 30 cal to work with each time I go up. I did it again this morning, and plan to do it again at lunch.
And it's working ... amazingly well. I've been surprised how well this is working. If I had known it would work this well a year ago, I'd have started then!
(BTW - just thought I'd add ... when I set up my profile/goals/etc. I chose to lose 0.5 kg/week, and was given the 1275 I mentioned in my first post. It wasn't long before MFP had dropped me to 1200 which was just a bit too low for me. Since I manually raised it to 1250, MFP tells me that I should lose 0.4 kg/week. As it happens, I am actually losing more than that and I'm happy with the progress so I'm leaving it as is for now ) 0 -
I was eating over 2000 a day! I'm trying to stick as close to 1000 as I can by portioning meals through the day. Everyone is different. I don't think anyone can tell you what's right for you. once I start with the PT and start getting back into my swing of things I will increase the intake.0
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teagirlmedium wrote: »I think 1200 would take some planning depending on how you eat regularly and if you care about things like protein, fiber and the rest of that stuff.
it does and lots of planning so that i eat foods so that I'm not hungry all the time which where protein and fiber come into play. I also try to avoid too much refined sugar, not because I think it's bad but that I find it leads to cravings. I find it's best to avoid creating cravings because I love sugar, all sugar, any time anywhere0 -
At my usual 2 pound a week rate I get 2360 plus exercise with a very active setting for activity. Currently for this weekend I am at 3050(still a small deficit) because I wanted to eat closer to maintenance due an intense weekend of martial arts starting tonight. I will probably be eating closer to 4000 tomorrow to sustain myself through 2 hours of workout plus a 30 minute black belt exam.
1200 was what my Dr wanted me to do. My Dr is a moron when it comes to weight loss. I would never be able to function in my life on such a low number. I don't even know how so many people manage to do it and keep doing it long term.
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I tried 1200 calories in the past, before I really knew what I was doing. The weight definitely fell off, but I gained it right back once I stopped "dieting". That's one of my problems with 1200 calories, it's not even close to what I hope to eat for the rest of my life, so what's the point in doing it now? It puts me in the wrong kind of mindset. I'm in this for the long haul; I'm not on a diet, I want to change my lifestyle. That's way easier for me if I...actually eat a reasonable amount.
Also I was spending way too much time thinking about food when I was on 1200, trying to make sure I was getting enough nutrients and always wondering about what I could eat that wouldn't put me over, logging different options just to see how it would all work out before I finally decided on something, restricting myself to the same boring foods that I knew would be fine. Not fun and definitely not how I wanted to live!
These are purely just my own experiences of course, and everyone is different, but I would still recommend against eating 1200. Try a higher number for a month or so and if it's not working, drop it, but don't try the extreme option first! Go for the maximum number of calories you can eat and lose weight, not the minimum 0 -
MFP has me at 1430 for a 1 lb/week loss. I almost always try and come in below that. In fact for sedentary days, I do aim for around 1200. For days when I'm working out, I purposefully eat a little back or I end up undernurished for the day. (My first time around, I stuck to 1200 religiously, regardless of activity. I lost a lot of weight... and also some hair... and my fingernails broke if I looked at them wrong.)
Eat at a deficit, but do it at a level that's sustainable for you. It's a lifestyle change. Six months of 1 lb/week is better than three weeks at 2 lbs/week only to quit because you can't keep it up.0 -
3dogsrunning wrote: »Urban_Princess wrote: »The calorie goal is based on the information you input when you joined. Did you choose 2lb/week loss? With 35lbs to lose, that's pretty aggressive.
Also, if you are exercising, you should be eating at least a portion of your calories back.
For reference, I'm 33, 5'4" and 144 and I eat 1,800 calories a day to lose.
holy famoly, you are stunning! Similarly, I'm 27, 5'4''..but I eat 1200 or less. my SW was 240 and I have lost eating 1000-1200 (very quickly, mind you) and I work out 5-6 times a week. I don't know if I could eat anymore (and do it without feeling guilty). I really wish i could eat 1800
@Urban_Princess ... I am 45 and 5ft even! MFP set my calories at 1000! I am so full now it is not funny! I do not know how people eat more than that! I started at 228 and am now 195 in 10 weeks!! YAY! I exercise everyday now, but am still not hungry even tho not eating over 1000-1100!
If MFP gave you 1000 calories you set up you goal during the glitch. MFP is not supposed to give you less than 1200 calories and it has been fixed now.
I should also add, I've done the lower calorie and tons of cardio, lost a bunch of weight and looked great. The real struggle came when I moved into maintenance.shadow2soul wrote: »Urban_Princess wrote: »The calorie goal is based on the information you input when you joined. Did you choose 2lb/week loss? With 35lbs to lose, that's pretty aggressive.
Also, if you are exercising, you should be eating at least a portion of your calories back.
For reference, I'm 33, 5'4" and 144 and I eat 1,800 calories a day to lose.
holy famoly, you are stunning! Similarly, I'm 27, 5'4''..but I eat 1200 or less. my SW was 240 and I have lost eating 1000-1200 (very quickly, mind you) and I work out 5-6 times a week. I don't know if I could eat anymore (and do it without feeling guilty). I really wish i could eat 1800
@Urban_Princess ... I am 45 and 5ft even! MFP set my calories at 1000! I am so full now it is not funny! I do not know how people eat more than that! I started at 228 and am now 195 in 10 weeks!! YAY! I exercise everyday now, but am still not hungry even tho not eating over 1000-1100!
@ptkat28 - You might want to re-set your goals. There was a glitch a while back where people were getting calorie goals below 1200. 1200 is the minimum calorie goal MFP will give a woman (excluding glitches).
You can read more about the minimum here:
https://myfitnesspal.desk.com/customer/portal/articles/1375583-a-message-about-myfitnesspal-s-updated-nutrition-goals
Thanks you guys!! I will re-calculate and see what happens! I don't want to do something wrong!!! I have tried to eat up to 1200, but I am just too full!!!
3 words........calorie dense foods
Nuts, nut butters, avocado, eggs, cheese, olive oil. When people start a diet the tendency is to find low calorie-high volume foods, diet this, and fat free that. It's not just about the calorie #....there is a nutritional element also.
Try to meet you protein & fat goals. You should have no problem getting "up to" at least 1200. Faster weight loss generally means a higher percentage of lean muscle loss. Pick something sustainable.0 -
I just trying to lose weight again and trying to stick to it. MFP gave me a calorie count of 1670 a day to lose 2lbs a week. I don't eat quite that many calories... I've lost 3lbs this week.0
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Everyone here will say something different. I never have been able to eat under 1200, about 1800 was much more doable for me (I am a guy). I am over 30 pounds lighter than I was 5 years ago, but it was not overnight.
I always wonder how such a thing is sustainable but people here seem to do it. If you exercise a lot and eat healthy more often than not, you will not have to worry nearly as much about it -- but then again it all depends on your goals, conditions (diabetes etc).
MyFitnessPal calculates it based on how many pounds a week you want to lose. I think it is much better to think about changing your lifestyle little by little until you are exercising more and eating healthier, but to each their own.
I say never starve yourself! Eat plenty of vegetables and fruit and protein and exercise frequently. Start with manageable goals - for me if I starve I will eventually pig out on lots of crap. Fiber can help fill you up nicely (fruit, veggies etc) and protein is a good accompaniment.0 -
I have to say one nice thing about the food diary here, it reminds me of the good foods to eat and the not so good ones. when you have to add that 1 twinkie and you think, gee I could have had a bunch of *insert sweet fruit of your choice* instead0
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3dogsrunning wrote: »Urban_Princess wrote: »The calorie goal is based on the information you input when you joined. Did you choose 2lb/week loss? With 35lbs to lose, that's pretty aggressive.
Also, if you are exercising, you should be eating at least a portion of your calories back.
For reference, I'm 33, 5'4" and 144 and I eat 1,800 calories a day to lose.
holy famoly, you are stunning! Similarly, I'm 27, 5'4''..but I eat 1200 or less. my SW was 240 and I have lost eating 1000-1200 (very quickly, mind you) and I work out 5-6 times a week. I don't know if I could eat anymore (and do it without feeling guilty). I really wish i could eat 1800
@Urban_Princess ... I am 45 and 5ft even! MFP set my calories at 1000! I am so full now it is not funny! I do not know how people eat more than that! I started at 228 and am now 195 in 10 weeks!! YAY! I exercise everyday now, but am still not hungry even tho not eating over 1000-1100!
If MFP gave you 1000 calories you set up you goal during the glitch. MFP is not supposed to give you less than 1200 calories and it has been fixed now.
I should also add, I've done the lower calorie and tons of cardio, lost a bunch of weight and looked great. The real struggle came when I moved into maintenance.shadow2soul wrote: »Urban_Princess wrote: »The calorie goal is based on the information you input when you joined. Did you choose 2lb/week loss? With 35lbs to lose, that's pretty aggressive.
Also, if you are exercising, you should be eating at least a portion of your calories back.
For reference, I'm 33, 5'4" and 144 and I eat 1,800 calories a day to lose.
holy famoly, you are stunning! Similarly, I'm 27, 5'4''..but I eat 1200 or less. my SW was 240 and I have lost eating 1000-1200 (very quickly, mind you) and I work out 5-6 times a week. I don't know if I could eat anymore (and do it without feeling guilty). I really wish i could eat 1800
@Urban_Princess ... I am 45 and 5ft even! MFP set my calories at 1000! I am so full now it is not funny! I do not know how people eat more than that! I started at 228 and am now 195 in 10 weeks!! YAY! I exercise everyday now, but am still not hungry even tho not eating over 1000-1100!
@ptkat28 - You might want to re-set your goals. There was a glitch a while back where people were getting calorie goals below 1200. 1200 is the minimum calorie goal MFP will give a woman (excluding glitches).
You can read more about the minimum here:
https://myfitnesspal.desk.com/customer/portal/articles/1375583-a-message-about-myfitnesspal-s-updated-nutrition-goals
Thanks you guys!! I will re-calculate and see what happens! I don't want to do something wrong!!! I have tried to eat up to 1200, but I am just too full!!!
3 words........calorie dense foods
Nuts, nut butters, avocado, eggs, cheese, olive oil. When people start a diet the tendency is to find low calorie-high volume foods, diet this, and fat free that. It's not just about the calorie #....there is a nutritional element also.
Try to meet you protein & fat goals. You should have no problem getting "up to" at least 1200. Faster weight loss generally means a higher percentage of lean muscle loss. Pick something sustainable.
@TeaBea
If you look at my diary, you can see exactly what I eat. Low carbs/good carbs, high protein, not much sugar at all. To me this is not a diet! This is my lifestyle change. I am 45 and have been on the "diet rollercoaster" long enough. 0 -
Everyone is different, but, for me, I couldn't do 1200 a day. I tried for awhile and just never felt it was enough even eating primarily "whole" foods. I used this calculator to determine my TDEE: http://www.fitnessfrog.com/calculators/tdee-calculator.html I'm 5'2", 145 pounds, and entered "light exercise" (my goal is always "moderate exercise" 3-5 times a week but I know that's not always the reality!) and I can maintain my weight at 1973 calories a day. I manually entered my MFP goal to be 1500 and I don't sweat it if I'm upwards of 1700 from time to time. I know that anything under 1973 is in deficit mode. I don't have a lot to lose and I'm not trying to do it quickly, just in a way that's sustainable in the long-term.
It can take some time to figure out what works for you! Best of luck, OP!0
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