Will low net calories result in loss of muscle?

Kdp2015
Kdp2015 Posts: 519 Member
edited November 2024 in Food and Nutrition
Im consuming approx 1350 cals per day but acc to Fitbit/mfp I'm burning 1000 (60 mins each day of lateral stepper and feeling it) my q is - do I need to eat more to protect muscle mass? My body fat % is going down quite well with my weight but the exercise intensity has increased in last couple of weeks. Tia

Replies

  • T0M_K
    T0M_K Posts: 7,526 Member
    1000 calories for 60 minutes seems like a ton but maybe not. hard to tell not knowing your body comp numbers.
  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    edited March 2016
    To answer your question, yes...massive energy deficits are going to torch lean mass along with fat.

    I think your burn is inflated though...I don't know anyone who burns 1,000 calories in 60 minutes of exercise...and I know some fit *kitten* who can torch it...like they're professional athletes...

    ETA: note, I'm not saying you're lying or anything...it's just that devices and databases and whatnot tend to exaggerate energy expenditure...often substantially.
  • MommyMeggo
    MommyMeggo Posts: 1,222 Member
    I feel that every one should protect their LBM while losing weight.
    I mean, muscle is a *kitten* to build- why sacrifice what you currently have?
  • Ninkyou
    Ninkyou Posts: 6,666 Member
    TO answer you direct, question yes. You can kiss your hard-earned muscle goodbye.

    On an aside, I think your burn is severely overinflated. It's probably closer to 50-75% of that (depending on your stats and fitness level).
  • CollieFit
    CollieFit Posts: 1,683 Member
    A "lateral stepper"... Like one of these things? xkno7xom6ldg.jpg

    1000 cals ........... are you quite sure?
  • WaterBunnie
    WaterBunnie Posts: 1,371 Member
    If you're losing more than the amount you've set your goal for then yes you are eating too little and need more to protect your LBM. If you're not then the burn may be too generous.
  • emistevenson
    emistevenson Posts: 12 Member
    While it's possible to maintain or build muscle in a calorie deficit, yours is likely too extreme. Especially if you're doing all cardio without any strength/weight training, you're telling your body that you don't need the muscle as much as you need the caloric energy contained within it.
  • fatfudgery
    fatfudgery Posts: 449 Member
    First of all, that 1000 Cal burn in an hour is massively, MASSIVELY inflated. You're probably burning a quarter to a third of that, if I had to guess. Now for your actual question: assuming you're eating enough protein and strength training consistently, you'll probably be fine. Here's one study: http://www.ncbi.nlm.nih.gov/pubmed/26817506
  • Kdp2015
    Kdp2015 Posts: 519 Member
    Sorry...1000 is for the whole day which includes 60mins on the stepper. I'm sceptical myself that the burn is that high which is why I'm nervous to eat much more.
    My Fitbit is not one that measures heart rate...I guess that's the next step?
    What sort of deficit is acceptable?
    Thanks
  • Kdp2015
    Kdp2015 Posts: 519 Member
    WaterBunnie wrote: »
    If you're losing more than the amount you've set your goal for then yes you are eating too little and need more to protect your LBM. If you're not then the burn may be too generous.
    I'm losing about 1.5 a week which I'm happy with but don't want to lose muscle.
    Thanks
  • MommyMeggo
    MommyMeggo Posts: 1,222 Member
    CollieFit wrote: »
    A "lateral stepper"... Like one of these things? xkno7xom6ldg.jpg

    1000 cals ........... are you quite sure?

    Whoa! I actually have one of these somewhere- its a 8i!ch <or was many moons ago>!!! lol I need to search for it.
  • Kdp2015
    Kdp2015 Posts: 519 Member
    emistevenson wrote: »
    While it's possible to maintain or build muscle in a calorie deficit, yours is likely too extreme. Especially if you're doing all cardio without any strength/weight training, you're telling your body that you don't need the muscle as much as you need the caloric energy contained within it.
    emistevenson wrote: »
    While it's possible to maintain or build muscle in a calorie deficit, yours is likely too extreme. Especially if you're doing all cardio without any strength/weight training, you're telling your body that you don't need the muscle as much as you need the caloric energy contained within it.
    That makes a lot is sense, thank you
  • drachfit
    drachfit Posts: 217 Member
    Kdp2015 wrote: »
    I'm losing about 1.5 a week which I'm happy with but don't want to lose muscle.
    Thanks

    If that is true you probably aren't burning 1000 Cal's. If you are losing 2-3 or more lbs per week then I would worry you were taking in far too little


  • kristixo
    kristixo Posts: 38 Member
    Lifting weights while in a deficit will help maintain your lean body mass. Plus, it makes you look HOT ;)
  • Kdp2015
    Kdp2015 Posts: 519 Member
    drachfit wrote: »
    Kdp2015 wrote: »
    I'm losing about 1.5 a week which I'm happy with but don't want to lose muscle.
    Thanks

    If that is true you probably aren't burning 1000 Cal's. If you are losing 2-3 or more lbs per week then I would worry you were taking in far too little


    Thank you, can I assume then if I don't see dramatic weight loss I'm not losing muscle?

  • Kdp2015
    Kdp2015 Posts: 519 Member
    Kdp2015 wrote: »
    Im consuming approx 1350 cals per day but acc to Fitbit/mfp I'm burning 1000 (60 mins each day of lateral stepper and feeling it) my q is - do I need to eat more to protect muscle mass? My body fat % is going down quite well with my weight but the exercise intensity has increased in last couple of weeks. Tia

    Maybe when mfp says 1000 it means that many more than what it expected (set at sedentary) acc to Fitbit my total expenditure for day is 2800
  • Kdp2015
    Kdp2015 Posts: 519 Member
    edited March 2016
    cwolfman13 wrote: »
    To answer your question, yes...massive energy deficits are going to torch lean mass along with fat.

    I think your burn is inflated though...I don't know anyone who burns 1,000 calories in 60 minutes of exercise...and I know some fit *kitten* who can torch it...like they're professional athletes...

    ETA: note, I'm not saying you're lying or anything...it's just that devices and databases and whatnot tend to exaggerate energy expenditure...often substantially.


    Thank you :)
  • HeidiMightyRawr
    HeidiMightyRawr Posts: 3,343 Member
    A calorie deficit (no matter how small) will nearly always result in some muscle loss. However, the smaller the deficit, the more muscle you generally keep.

    Large deficits and netting as low an intake as you described is not going to help matters if you want to maintain muscle.

    The recommended amount (at a bare minimum) is 1200 net. An ideal for maintaining muscle would be 10% below maintenance. Since the recommended amount for an average woman is 2000, if this was your maintenance, you'd have 1800. If you burn extra, on top of your usual daily activity (that is accounted for within the 2000), you would eat those calories back.
  • HeidiMightyRawr
    HeidiMightyRawr Posts: 3,343 Member
    Kdp2015 wrote: »
    drachfit wrote: »
    Kdp2015 wrote: »
    I'm losing about 1.5 a week which I'm happy with but don't want to lose muscle.
    Thanks

    If that is true you probably aren't burning 1000 Cal's. If you are losing 2-3 or more lbs per week then I would worry you were taking in far too little

    Thank you, can I assume then if I don't see dramatic weight loss I'm not losing muscle?

    You could assume that yet. The slower you lose, the more of that will be fat instead of muscle. Very fast weight loss is often just a lot of water (especially in the beginning) and muscle, and fat.
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