Do I really need to eat only 1200 calories?
mewilliams11
Posts: 139 Member
I just started MFP today & when I entered in all my info, it said that my daily calorie goal is 1200. I am a female who weighs 216, I'm 5'5", I'm 37 yo, & I selected sedentary as my daily activity level. I plan to exercise 5 days week/30 minutes a day. Isn't 1200 calories too low to start out with considering how much weight I want to lose? (My goal weight is 135). I know that as you lose weight that your daily calories should decrease to continue loosing, but I also thought you shouldn't eat below 1200 call/day. Am I missing something or is this calorie goal accurate for me? Thanks!
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1200 is with ZERO exercise factored in. MFP doesn't "award you exercise calories" until you log the workout you actually did. If you know your workouts will be consistent google your TDEE (maintenance) with exercise factored in....then reduce calories from there.
1200 is MFPs lowest minimum default. Because you are not a senior citizen and / or very petite.....you can eat more & still lose weight. However, your weekly goal dictated 1200 calories.
Pick something that is sustainable to you. If 1200 + exercise calories leaves you miserable, you won't be as consistent.
Keep in mind exercise calories are estimations. MFP tends to be generous.0 -
Do you have your weekly weight loss goal set to 2lbs?0
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How much did you select for your goal loss/week? 1 lb? Are you really sedentary? Most people aren't.
In reality, without paying for metabolic testing, the only way you will know your calorie goal "sweet spot" is to experiment. Log your food accurately, weighing everything with a food scale. After a week or two, see how your body is responding.
1200 is often too low for most people to maintain long term. Slow and steady will win this race.
I'm 5'6", 140 lbs, and I can lose 2 lbs a week on a 1400 cal diet plus eating back my exercise calories. I could never do 1200. That extra 200 makes all the difference in the world to me.0 -
You can certainly eat more and still lose weight, but it won't be the 2lbs a week you selected. My recommendation is to eat between 1400-1500 and eat half of your exercise calories back. That puts about 20% your TDEE as a sedentary person. That's a pound a week loss rate, roughly.
Info here: http://iifym.com/tdee-calculator/0 -
Thanks so much for your replies. The advice given makes complete sense! I guess I'll use the 1200 as a guideline for a week or more & see if that number is sustainable or if I need to tweak it a little.0
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MFP has designated me as 1200 / day for the last two years or so, which shockingly enough, is right when I stopped losing weight. I haven't been able to stop at 1200 / day, EVER.0
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You will starve and binge before losing nearly 100lbs this way.
You need to eat for your body. I suggest for now, 2100 calories if you are not exercising. Make the pie read 45% protein, 40% healthy fat and the rest carbs. Low carb dieting will help you reach your goal just by nutrition. I really believe this.
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tspencer824 wrote: »You will starve and binge before losing nearly 100lbs this way.
You need to eat for your body. I suggest for now, 2100 calories if you are not exercising. Make the pie read 45% protein, 40% healthy fat and the rest carbs. Low carb dieting will help you reach your goal just by nutrition. I really believe this.
That's more than her TDEE though. Are you suggesting a person can lose weight by eating more than they need, if they are low carb?0 -
tspencer824 wrote: »You will starve and binge before losing nearly 100lbs this way.
You need to eat for your body. I suggest for now, 2100 calories if you are not exercising. Make the pie read 45% protein, 40% healthy fat and the rest carbs. Low carb dieting will help you reach your goal just by nutrition. I really believe this.
You may really believe it... but science says otherwise. Weight loss is all about CICO (calories in calories out since OP is new and it took me forever to figure out what people were talking about). No amount of low carbs or nutrition is going to help you lose weight. You could eat 100 oranges a day and say "it's good for me, it's fruit" and still gain weight because YOU'RE EATING MORE CALORIES THAN YOU BURN.
OP: 1200 is what I'm on. I'm a fairly small person, though, and wasn't over a healthy weight to begin with. Your plan to try 1200 and go from there sounds pretty smart! If you find yourself still hungry a lot try to make sure you're getting enough water, and if you're still hungry up it to 1500 or so, weight loss will be slower, but it's worth it to not be hungry all the time!0 -
for you to be 216 lbs dont you think that 1200 is low for starters 1200 is'nt even enough to feed your bmr which varys from 1600- 1683 cals depending on what calculator you use to calculate it... I think it'd be safe to atleast eat at your bmr to keep your main body functions running more properly and Retain more muscle while losing.mewilliams11 wrote: »I just started MFP today & when I entered in all my info, it said that my daily calorie goal is 1200. I am a female who weighs 216, I'm 5'5", I'm 37 yo, & I selected sedentary as my daily activity level. I plan to exercise 5 days week/30 minutes a day. Isn't 1200 calories too low to start out with considering how much weight I want to lose? (My goal weight is 135). I know that as you lose weight that your daily calories should decrease to continue loosing, but I also thought you shouldn't eat below 1200 call/day. Am I missing something or is this calorie goal accurate for me? Thanks!
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I am 5'4 and 163lbs and exercise 6/days a week with a mix of cardio and heavy lifting. I am still figuring things out, but have 1600/day, and sometimes a little more. No way I could do 1200 at the moment. Especially with the heavy lifting I like to do. You will just have to find what works for you (and also listen to the wonderful MFP'ers who have been here a while and have experience). Whatever you do, I would not suggest eating too little in an effort to try and rush things. I suggest gradual consistent changes you can stick to. Especially if you will be exercising 5/day's a week.0
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Oh yeah, and 41 with a sedentary job...0
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mewilliams11 wrote: »Isn't 1200 calories too low to start out with considering how much weight I want to lose?
No. Can you lose (more slowly) by eating more? Sure. Would that be better for you? Don't know - only you can answer that.I know that as you lose weight that your daily calories should decrease to continue loosing...
Only if you started out by eating more than you need to. At 1200/day, you'll never need to drop intake....but I also thought you shouldn't eat below 1200 call/day.
The 1200 number is mostly MFP folklore. The lower limit is highly dependent on individual circumstance and context.
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Op,
Congratulations on choosing to make a change!
You'll know you're at the right calorie in-take when you're losing about 1 pound/week.
1200 is too low. MFP gave me a low number of cals initially too. Here's what I suggest.
1. Change your setting to higher than sedentary
2. Change weight loss goal to .5 to 1 pound per week.
3. Log EVERYTHING. Even when you over-eat, log it. It keeps you motivated
4. Track your weight and see if you're at the right number of cals. (make sure you weigh yourself first thing in the morning, at same time. Weigh yourself only 1x.week)
I've been doing 1465 calories per day. I'm 5' 2. I've lost 6 pounds in about 8 weeks. Not a lot of weight, but good for me, and I'm not starving.
The first few days are hard as you get used to eating less. You may want to try tapering down to your ideal cal/day goal.
Don't get discouraged! We're here to help!0 -
OP, I'd suggest overriding the calorie allotment from MFP. You can do this in your settings. For me, I started out at 1700, went to 1500 and now am at 2000, which was over a six month time span. I'm 48, have a desk job, exercise about 5-6 times a week and I've lost 22 pounds since November 2014. I never felt like I was depriving myself which is why I'm still on here and continuing to lose. You can do this!0
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mewilliams11 wrote: »I just started MFP today & when I entered in all my info, it said that my daily calorie goal is 1200. I am a female who weighs 216, I'm 5'5", I'm 37 yo, & I selected sedentary as my daily activity level. I plan to exercise 5 days week/30 minutes a day. Isn't 1200 calories too low to start out with considering how much weight I want to lose? (My goal weight is 135). I know that as you lose weight that your daily calories should decrease to continue loosing, but I also thought you shouldn't eat below 1200 call/day. Am I missing something or is this calorie goal accurate for me? Thanks!
I started MFP at 5'3 and 200 lbs, so similar stats to you. I was 44, so a bit older.
It gave me 1200, which I thought was crazy low, but when I logged what I was eating I found I was eating less than that anyway (I raised it--I'd started losing before I started logging). I decided to go with 1250 because I didn't want to be told I was eating too little or too much no matter what (you used to get the too little message at 1199 or below). According to MFP at 1200 I'd lose 1.8 lb/week and I knew at my weight that (or even 2 lb/week) should be a reasonable option. I wasn't exercising that much at first -- about 30 mins 3-4 days/week, plus I tried to walk as much as possible (I live in a city so walk a decent amount for errands and commuting).
What I discovered was that I was losing quite a bit faster than MFP said--more like 3 lb/week at first. This caused me to realize (1) I wasn't sedentary (and most people likely are not, as MFP's sedentary is really sedentary), and (2) you are to log and eat back exercise calories (although you might want to start with 50%-75% at first, depending on the activity).
I ended up getting a Fitbit, so got extra calories from that, but if I hadn't I would have changed my activity setting to lightly active and then added back some exercise calories as I started exercising more especially (I did that).
So that's my longwinded way of saying that you likely can eat more and lose even 2 lb/week, and you definitely can eat more and lose.
You might want to try lightly active and see how it goes.
People vary on how they react to the low calories. I didn't find them bad when I had lots to lose, but couldn't do them now. But also when you have lots to lose (I've lost 95 lbs total), the most important thing is being able to be consistent and sustain it over the time it will take. Cutting too low and then feeling deprived and losing it on occasion and wiping out your hard work on the other days would be counterproductive. So you have to know yourself. Some find it easier to go lower when super motivated at first and then to move it up as they increase exercise, others find it easier to gradually go down as they get used to eating less.0 -
tspencer824 wrote: »You will starve and binge before losing nearly 100lbs this way.
You need to eat for your body. I suggest for now, 2100 calories if you are not exercising. Make the pie read 45% protein, 40% healthy fat and the rest carbs. Low carb dieting will help you reach your goal just by nutrition. I really believe this.
Bad advice. You know nothing about her and a cookie cutter approach doesn't work.0 -
I am 5'3 and started in April at 201. I didn't log into MFP for awhile. I started at 1400 and didn't see any change. Then I lowered myself to 1200. It's a rhythm that you get used to. I weighed in this AM at 181. Thats 20lbs in 3 months. I also had a hip replacement this month so that slowed me down a bit since exercise is limited for awhile. I drink a full glass of water before every meal and keep sipping a bottle of water all day. I go through about 4 16oz bottles a day. Try to have a salad with each meal. Start the day with oats or oat bran (hot or cold) it keeps you fuller longer. I eat within one half hour of waking up and every three to four hours after that. I've taken to splitting my lunch sandwich in half and having them an hour or two apart if I'm having a sandwich. Just don't go too long without having something. Lately I'm finding that when I go back up to 1300 to 1400 calories I drop more weight. I should also mention that I am diabetic. I've found that if I have my late night snack as 1/2 cup of ice cream then my morning blood sugar is just about on target. My. husband and I joke that the day after a cheat meal we both lose 2 lbs. Go figure. Visit other weight loss sites and see what works for you. I weigh everything and use the recipe calculator a lot. It helps me keep things on track. Also, making small changes each week helps. Good luck.0
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I'm 5'5" and 126 pounds. I started at 131 and a goal of 1200. I don't have it offset my calories with exercise, because this can lull you into a false sense of security, and allow you to overeat.
I run 4 times/week, plus walk the dog, so I log 25-30 km's a week. I'm down 5 pounds in 10 days, so I've increased it to 1300. I do go over on run days as I eat a few more carbs, but I don't stress about it, 1500 is not a big deal with you're burning 325 calories on a run.
Be careful about the exercise, I found that the exercise log didn't properly estimate the calories burned while "working out", so look for more specific calculators based on the type of exercise you're doing.
I'm set to 40 carbs / 30 protein / 30 fat. I often go over in fat, but I try to eat healthy fats, and it's working for me.0 -
Yes, 1200 is a goal... that doesn't mean you can't eat 1800, 1650, 1500, 1400, 1350, 1300 ... working your way down to 1200 ... jumping to 1200 all at once -- some people can do it, others cannot. Don't worry if you can't -- you'll get there in time.0
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No, you don't have to eat only 1200 at your height and weight (especially if you intend to exercise). Use a food scale to log accurately. I'd suggest aiming for more like 1500-1700 and not eating back exercise calories. Adjust as needed based on rate of loss - if losing too fast, eat more, if too slow, eat a bit less.
Personally: I'm 5'3.5", started at 216. My doctor told me to eat 1500 and exercise 30 minutes 4-5x/week. I think this was too little - I lost too fast at the beginning. I'm now at 143lbs and I average about 1600 calories with 30 min of exercise 5-6 times per week and still lose 2-3lbs per month (the suggested rate, or even slightly higher).0 -
Simply put...
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tspencer824 wrote: »You will starve and binge before losing nearly 100lbs this way.
You need to eat for your body. I suggest for now, 2100 calories if you are not exercising. Make the pie read 45% protein, 40% healthy fat and the rest carbs. Low carb dieting will help you reach your goal just by nutrition. I really believe this.
Perfect example of why I never ask for advice on this forum--you never know what bad input you will receive.
45% protein in your diet is going to cause you all kinds of problems....http://www.webmd.com/diet/20000425/protein-popularity0 -
I actually find it easier for me to set my goal to maintenance and "come at it from both ends" so to speak. So, I reduce the amount I eat by a little and exercise a bit to come up with my deficit. I find this easier for me because it seems less rigid and I can choose whether to eat a little less or exercise a little more. For instance, my "maintenance" is 1780... so I try to eat between 1400-1500 and make up the difference with exercise. I may eat a little more or a little less and just adjust my workouts accordingly. Good luck!0
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mewilliams11 wrote: »I just started MFP today & when I entered in all my info, it said that my daily calorie goal is 1200. I am a female who weighs 216, I'm 5'5", I'm 37 yo, & I selected sedentary as my daily activity level. I plan to exercise 5 days week/30 minutes a day. Isn't 1200 calories too low to start out with considering how much weight I want to lose? (My goal weight is 135). I know that as you lose weight that your daily calories should decrease to continue loosing, but I also thought you shouldn't eat below 1200 call/day. Am I missing something or is this calorie goal accurate for me? Thanks!
your 1200 calorie allotment does NOT include any exercise...obviously if you're exercising, you're not sedentary...you're supposed to log your exercise and you will earn extra calories to account for that activity...just make sure you make some kind of allowance for estimation error.0 -
When MFP says "sedentary" that's what they mean- no movement - and most people aren't completely sedentary. One thing that motivated me was getting a fitbit-even on days when all I do is walk 5k steps, I still get extra calories from the fitbit adjustment- and 5k steps really isn't much at all - I broke my foot in February, and really couldn't do much, but every little bit helped. Also, use the mapmyride, mapmywalk or mapmyhike apps- they work pretty well and help to track calories burned, and you can input the information or sync it automatically.0
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No!! I pulled up an online calculator. http://www.calculator.net/calorie-calculator.html
Your BMR is 1,666. If you literally did nothing but stay in bed all day, that's how much you would burn. My advice is to buy yourself a cheap food scale off Amazon, set a conservative calorie deficit, say 1,700 or so. Weigh everything. Log accurately and consistently and you will see results.0 -
bwilliams66 wrote: »When MFP says "sedentary" that's what they mean- no movement - and most people aren't completely sedentary. One thing that motivated me was getting a fitbit-even on days when all I do is walk 5k steps, I still get extra calories from the fitbit adjustment- and 5k steps really isn't much at all - I broke my foot in February, and really couldn't do much, but every little bit helped. Also, use the mapmyride, mapmywalk or mapmyhike apps- they work pretty well and help to track calories burned, and you can input the information or sync it automatically.
Sedentary isn't zero steps (that's BMR).
http://www.fitnessforweightloss.com/rate-your-activity-level-based-on-steps-per-day/0 -
bwilliams66 wrote: »When MFP says "sedentary" that's what they mean- no movement - and most people aren't completely sedentary. One thing that motivated me was getting a fitbit-even on days when all I do is walk 5k steps, I still get extra calories from the fitbit adjustment- and 5k steps really isn't much at all - I broke my foot in February, and really couldn't do much, but every little bit helped. Also, use the mapmyride, mapmywalk or mapmyhike apps- they work pretty well and help to track calories burned, and you can input the information or sync it automatically.
Sedentary isn't zero steps (that's BMR).
http://www.fitnessforweightloss.com/rate-your-activity-level-based-on-steps-per-day/
^^ This is what I thought LOL.
The example MFP gives for sedentary is if you have a desk job. It doesn't say "if you lay in bed all day".
I choose sedentary because my job has me sitting on my butt all day unless I get up to go to the bathroom or get food or drink.
I bought a Fitbit to give me an idea of how much I move every day and I try to hit 10K in steps every day now. I still keep my option as sedentary because it's my lifestyle. The extra movement is a conscience effort. I eat back about half of my exercise calories earned by what Fitbit logs for me in exercise.
I think you choose the other options if you have a lifestyle which keeps you at the movement level. If I was a nurse I would naturally have to walk more I think so that would be my lifestyle.0 -
I've been able to lose 24 lbs. over the last 8 months (started at 198) and the only reason I think I've been able to stick with this is that I've been careful to avoid feeling deprived and hungry. At first, I used the TDEE method because I found the daily ups and downs of calories with exercise too confusing and it was hard enough to shoot for a static number so I figured it out and was shocked and amazed I coud eat 1800 calories with 3-4 days of exercise a week and lose about 1 lb. a week for several months. That was an epiphany to me. Every "diet" I've ever been on told me to start at 1200 calories and I could only do that for a few weeks and then I would just give up.
Yes, I've had to adjust my plan as I've lost weight and am back to using the MFP method (now that I have a good sense of what I actually burn and am a fairly regular exerciser) but I know I wouldn't have stuck with it this long if I had started with low calories from the beginning or had to do crazy amounts of exercise.
You can do this. And there's nothing wrong with slow and steady. I love how I feel right now and I know I can keep going as long as it takes to get all the extra weight off. To me that's more important than getting to my goal in a hurry. If you check out the maintenance forum you'll see that this journey doesn't end with getting to your goal weight so why not enjoy the journey as much as possible?
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