Under Calories. How low is too low?

deanadimples · June 2011

I tend to end up under calories. I know we are supposed to eat our exercise calories back. And I know I hear all sorts of opinions on "starvation mode". And how some people don't even eat their workout calories. But how much under is "too under"?

I'm at 1200 calories.
I run intervals on my treadmill for 30 mins a day (like C25K) and earn about 270 calories.
Today I started 30DS so I may end up earning more calories if I do this running days.

Typically I have about 200-300 calories to eat but I"m not hungry. In fact I used to have cravings all day, but I don't even crave anything anymore. Hunger is more like a pang and I eat good then. But it's not the "starving/craving" kind of hunger. My supper time varies depending on what I have going on. And I always work out before (to make sure I get it done). My fat/carbs/proteins are always on track.

So how far under can I be and still be doing everything right? Should I not even think about it and just let my body tell me (within reason) when it needs fuel?

I know there may be tons of topics about this, but I wanted to give my personal information and get some feedback that is pertaining to me. Under alot to one person may be a regular day to others.

CriticalX · June 2011

one time wont hurt u

karlichelle18 · June 2011

Deana,
I'm always under too....sometimes a LOT, a lot. Like 3-700 calories. I eat when I'm hungry, . . . .weekends i tend to go over by a bit....it seems to be working out......I'm sure as heck not going to eat just to satisfy a number......

kathys25 · June 2011

I have the same problem for instance today I am at -823 calories I ate well 3 meals and a snack walked 3 miles . I also can't eat enough to meet exercise ?? Am very interested in your feedback

LyssaMarie13 · June 2011

It's ok not to eat your calories back. And too low would be 800 if your on a 1200 calorie diet. If your exercising make sure you are for sure hitting at least the 1200 mark...
the days you don't exercise it is ok to be a bit under.

snookumss · June 2011

Just make sure you aren't eating too few times per day and it should make sure you don't enter starvation mode. If you only eat a couple times a day, then odds are your metabolism isn't fast enough to keep up with what you SHOULD have and thats not good!

SilentRenegade · June 2011

I also am curious about this... For the last two weeks I've been really stressed at work and have only been eating... 500-800 cals a day... But I'm not hungry. I am still losing weight, and I'm also inline with my carbs, proteins, fats...

The only thing I can think of... is do you mainly eat veggies? I realized when I cut a lot of meat out of my diet it was a lot harder to reach the 1200 cal goal. I talked to my supervisor at work who is a vegetarian and he told me that he probably only ingests about 700 cals a day, but always feels full. Veggies just have a lot less cals in them, so for instance today I ate like a cup of raw carrots, and then about 2 cups of veggies and then a salad at dinner and I've only hit 700 and something cals, and thats' because I added hardboiled egg to my salad and had a protein shake this morning. However, I felt as if I ate a full days worth of food...

shalma · June 2011

Don't the people on Biggest Loser show eat less than the calories they should???

AmBeRLyNnGETTINThIN · June 2011

im doing 1200 cals a day, most days falling slightly under, and Im burning almost every calorie i take in every night when i do Zumba for an hour.....I feel great and I dont eat back my calories burned either, cause gosh that would be a lot! I no longer snack on junk food, took pop out of my diet unless its a coke zero here and there. I try to get my eight glasses of ice cold water in each day, ice cold is the key as ur body has to heat the water up and there for burns calories when doing so! That being said 1200 is the minimum my weight loss doctor says u should be ingesting, but currently i should be staying right on that number, if u eat less ur body will enter starvation mode and ur metabolism shuts down, so u can exercise all u want and wont really lose weight after the first few days.

AliCat2705 · June 2011

I dont have ton to add to this, but I do know that eating just to satisfy a number, even though you are full is not good. But i will say that maybe you can try it for a bit and see if you continue to lose. If you are under but still losing then it doesnt matter as long as you aren't doing it on purpose to starve yourself. Also you can look at healthy more calorie dense options if you arent still losing. Think more proteins. Add a protein shake or bar in there somewhere. Just a thought.

AmBeRLyNnGETTINThIN · June 2011

they do....however most of the biggest loser contestants are also taking tons of vitamins and they are getting b12 shots etc, to boost their metabolism. The biggest loser contestants are sorta treated almost like someone being prepared to go in for a gastric by pass, those that are morbidly obese like 200 and 300 lbs over weight are allowed to lower there intake to around 700 from what I have been told, keep in mind most of them are also on appetite suppressants as well....what they dont show u on tv is the insatiable cravings and craziness that goes on behind seens when they want food!

deanadimples · June 2011

A protein shake may be a good idea. Or throw in some veggies here and there as another snack. It's not like I'm hungry and choosing not to eat. I'm just listening to my body! I eat 3 meals with some snacks when I feel the need. And some days I eat my exercise calories because I'm just hungrier. So it's not an every day thing, but it's a few times a week. I work in an office and do my workout. So I'm not really expending alot other than my workouts. I suppose this is why I'm not as hungry. I know when I work out more and am busier, I tending to need more fuel in the tank!

I have zero cravings. And I used to have tons before MFP. Now I just have normal hunger, and I listen to it. When I started 2 weeks ago, I gave up soda (we call it pop here). And I loved my Dr. Pepper! But I've always known that if I give up soda, I don't crave. It's a complete trigger food for me. Some foods even trigger soda cravings. But as soon as I start eating good, I quit soda and I never think of it again. Clean food makes me live without it...and no soda keeps me from triggering a fake hunger or craving. Every once in a while I will have a diet soda if I get tired of water, but it's less than 1 a week.

michelegrayson · June 2011

I look at this program as a time to really figure out what it means to eat food that is nutritious and good for me (unprocessed, balanced not too extreme either way, ie., carbo loading, or protein focused etc) and so it has been a lot of trial and error. Yesterday, I had a stressful day and suddenly realized I was emotionally eating. It was all healthy stuff, but it was definitely a response to stress and trying to make myself feel good with food. That was really an eye opener for me as I had never felt that awareness before in the moment it was happening.

It sounds like you are going thru the same thing! You are learning about yourself and figuring out how to give yourself the nutrition you need without stuffing yourself. I would work with it but if you find yourself not losing weight, your body may be holding on and you need to give it some more food! If that is the case try some avocados, hummus, nuts, protein shakes etc. that will give you healthy nutritional calories and see what your body does with that. When I first started I tried to stay close to the 1300 calories and not eating my exercise calories and my body revolted. I started feeding it and now averaging 1500-1700 calories a day and I am losing...slowly but surely!

Hope this helps!

kellyscomeback · June 2011

they do....however most of the biggest loser contestants are also taking tons of vitamins and they are getting b12 shots etc, to boost their metabolism. The biggest loser contestants are sorta treated almost like someone being prepared to go in for a gastric by pass, those that are morbidly obese like 200 and 300 lbs over weight are allowed to lower there intake to around 700 from what I have been told, keep in mind most of them are also on appetite suppressants as well....what they dont show u on tv is the insatiable cravings and craziness that goes on behind seens when they want food!

Interesting. How/where did you get that info?

Personally I think that eating back your exercise calories makes your work out pointless. Isn't the entire idea behind working out and losing weight to exert more than you take in? So then why do I want to put them back in my body?
I just make sure I'm not going too far over board and I try to keep it under 1300 calories.

AmBeRLyNnGETTINThIN · June 2011

I dont eat back my calories at all..... the biggest loser information was coming from my doctor he is a weight loss physician

xraychick77 · June 2011

it all depends on your body.

dont listen to all the myths spouted on this site..no one here is an expert and all they do is just say what they heard someone else say.

there is no scientific proof for 'starvation mode'. there is no reason to eat back calories, you dont have to do this. there is no reason you MUST eat at least 1200 calories. these all are popular diet myths. the fact is...its all up to you. the basis of fat loss is calories in vs calories expended. that is the simple weight loss formula. of course its much more complex than that, because we all have different bodies that react to stimuli differently. hormones fluctuate, metabolisms fluctuate, stress etc etc are all factors in weight loss. so there is no set rules for weight loss. its all about finding what works for YOU.

so remember..there is no..YOU MUST DO THIS...in the world of dieting.

Pebble321 · June 2011

I don't know the answer to "how low is too low" and none of us on these forums will be able to answer that for you.
Every body is different and has different requirements, if you are regularly eating below the general recommendation of 1200 cals a day it might be worth seeing a doctor or nutritionist who specialises in weight loss to find out what will be healthy for you in your particular situation.

One thing to be aware of is that if you are taking in low calories you may also be taking in low amounts of vitamins, minerals and nutrients which your body needs to stay healthy. Another good reason to see your doctor to get things like iron, B12 etc checked.

Hunger isn't always a great guide to how much food you need - especially if you are like me and many other people who have dieted on and off for years and really have no idea just what is good for our bodies any more.
I try to eat close to my suggested net calories every day (though I don't always do it) because I want to get my body used to having a regular amount of healthy food, and to learn about what works for me.
I'm eating more calories than you though (1500 or so a day) so I have more room to be under by a few hundred and not dip too low.

And don't be scared to eat the calories from exercise, because of the way MFP calculates the numbers, you will still have a calorie deficit at the end of the day even if you eat all your cals. This is obviously a very contentious topic here and everyone has their own opinion on what is right, but it's important to understand that if you are logging accurately then it is possible to eat them all and still lose weight. Whether each person does or not, is up to them to decide.

Under Calories. How low is too low?

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