Is 1200 calories not enough?
Nightmare_Queen88
Posts: 304 Member
I started my journey in March at 268lbs but didn't join MFP until I was 240. My current weight is 213.8. I've lost, so far, 54.2lbs with 73.8lbs more to go. I started out eating, I believe, 1500-1600 calories a day, but then I bumped it down to 1400 because I became impatient with losing weight. I now only eat anywhere between 1200-1300 calories a day. I eat at or under my macros most of the time with sometimes occasionally going over them. I exercise 3 days a week for 30-45 mins. Oh yeah and I'm 5'6. I have no health issues. I do have a history of heart disease and diabetes in my family however. But I'm healthy. I want to know if the amount of calories I'm eating is enough or should I increase them back to 1500? And how do I do that without going over my macros? (I have a hard time coming up with good meals) My macros are: 105g Carbs 105g Protein 60g Fat (I believe).
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Nightmare_Queen88 wrote: »I started my journey in March at 268lbs but didn't join MFP until I was 240. My current weight is 213.8. I've lost, so far, 54.2lbs with 73.8lbs more to go. I started out eating, I believe, 1500-1600 calories a day, but then I bumped it down to 1400 because I became impatient with losing weight. I now only eat anywhere between 1200-1300 calories a day. I eat at or under my macros most of the time with sometimes occasionally going over them. I exercise 3 days a week for 30-45 mins. Oh yeah and I'm 5'6. I have no health issues. I do have a history of heart disease and diabetes in my family however. But I'm healthy. I want to know if the amount of calories I'm eating is enough or should I increase them back to 1500? And how do I do that without going over my macros? (I have a hard time coming up with good meals) My macros are: 105g Carbs 105g Protein 60g Fat (I believe).
Sounds too low to me, but I generally think that if you can lose eating more than 1200 cals, you should. For what it's worth I'm 5'2 and lost most of my weight eating between 1600-1900 cals.
What does MFP provide you as a goal if you put in 1 lb/week, or 1.5 lb/week weight loss? If you change your calorie goal then your macro goals would likely change as well.
Congrats on your success so far! Sounds like you are trying to do this the right way, but losing slowly, while frustrating, may help you preserve lean muscle and support your exercise.3 -
@WinoGelato I have my goal set at 2lbs a week currently. Like I said I'm very impatient. But maybe I need to learn to have patience and focus on being healthy and let the weight come off gradually. I'd hate to regain what I've lost by not taking it slow.
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I'm 5'4" and started at 275. Currently 259. I've been hovering around 1200 cals, which is below what MFP thinks I should be eating. I'm clearly in no danger of starving to death, what I am eating is healthy, and I'm not experiencing dizziness or any other side effects. In my opinion, eating fewer calories that what you're "supposed to" (as long as you're not going to extremes) has got to be better than being seriously overweight right?0
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hollygirl101 wrote: »I'm 5'4" and started at 275. Currently 259. I've been hovering around 1200 cals, which is below what MFP thinks I should be eating. I'm clearly in no danger of starving to death, what I am eating is healthy, and I'm not experiencing dizziness or any other side effects. In my opinion, eating fewer calories that what you're "supposed to" and losing weight has got to be better than being seriously overweight right?
Same here. I feel no ill side effects from what I'm doing. I just worry that after I've lost all my weight I'll gain it back some how because I wasn't patient enough and I didn't take it slow.
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hollygirl101 wrote: »I'm 5'4" and started at 275. Currently 259. I've been hovering around 1200 cals, which is below what MFP thinks I should be eating. I'm clearly in no danger of starving to death, what I am eating is healthy, and I'm not experiencing dizziness or any other side effects. In my opinion, eating fewer calories that what you're "supposed to" (as long as you're not going to extremes) has got to be better than being seriously overweight right?
People who have more weight to lose can initially support a faster rate of loss. However, as people get closer to goal, it is advised to reduce their deficit so that they are losing at a rate of 1 lb/week if less than 50 lbs to lose.
Additionally, if you are at a higher weight to begin with, people often have difficulty adjusting to such a large deficit, some people give up and quite all together, deciding to JSF. Choosing the appropriate deficit for your body and your mind is important, as for me, losing weight slowly was key to being able to stick with it and easily transition into maintenance.2 -
Nightmare_Queen88 wrote: »@WinoGelato I have my goal set at 2lbs a week currently. Like I said I'm very impatient. But maybe I need to learn to have patience and focus on being healthy and let the weight come off gradually. I'd hate to regain what I've lost by not taking it slow.
You're kind of on the borderline of being able to support a 1000 cal deficit which is what a goal of 2 lbs/week would give you. Since you were having success with the higher calorie goal, I would probably focus on increasing exercise and physical activity as you are losing, that will also help with your lean body mass retention, improve your overall fitness level, maybe help keep you motivated, and give you reason to eat more food!
A wise MFP veteran once said, "The winner is the person who eats the most food and still loses weight..."
For what it's worth - I think you look awesome in your profile pic! Keep up the good work!3 -
That sounds low for your height and weight. Also, if you become more active, account for that and eat more. I underate for my activity level for a long time and lost a lot of muscle doing it. 0
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Great job on your weight loss so far!
Personally, I weigh about 5 pounds more than you and the thought of cutting to 1200 calories makes me sad. I've done this song and dance a few times now and been so impatient to see weight loss that I flame out. So this time I'm doing it .5 lb a week, focusing on creating good, sustainable habits and trying to ignore the scale.
It gets said a lot but it's true. You didn't gain the weight over night, you won't lose it that way either.2 -
For me that was too low. I lost a lot of weight but was losing muscle mass too. My body needs 1400 calories just laying in bed in a coma all day. When I diet that low for long periods I plateau because my metabolism adjusts to the very low calorie intake. I'm currently doing a metabolism reset and eating 2000-2200 cals/day while lifting heavy 3 x week. I am eating clean and always shoot to meet my macros. The idea is to reset my body to maintain at a normal (adult) calorie range and speed up my metabolism. Then I can do short (6-8 week) cuts that will not be long or drastic enough to cause my metabolism to slow down to a crawl. This is just my experience so take it with a grain of salt but I refuse to ever cut that low because I don't want to damage my metabolism again. Plus I like (healthy) food!!2
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If you up your calorie goals, your macro targets go up as well because macros are what make your calories.
1g protein = 4 calories
1g carbohydrate = 4 calories
1g fat = 9 calories
So your macro targets would completely change.
As to the question of whether you should up them or not, that's up to you...I was always personally about being able to eat and enjoy myself while still losing weight...I couldn't have done that with a more aggressive target.3 -
Nightmare_Queen88 wrote: »hollygirl101 wrote: »I'm 5'4" and started at 275. Currently 259. I've been hovering around 1200 cals, which is below what MFP thinks I should be eating. I'm clearly in no danger of starving to death, what I am eating is healthy, and I'm not experiencing dizziness or any other side effects. In my opinion, eating fewer calories that what you're "supposed to" and losing weight has got to be better than being seriously overweight right?
Same here. I feel no ill side effects from what I'm doing. I just worry that after I've lost all my weight I'll gain it back some how because I wasn't patient enough and I didn't take it slow.
The reason people say that crash diets (which is essentially what we're doing) don't work is because they're not sustainable. You cut your calories way back, you lose a bunch of weight quickly as a result, and because you didn't take the time to learn to make it "lifestyle change" you eventually gain it all back. This makes sense, but what if this approach becomes your lifestyle change? Like, keeping your calories low most days allows you to splurge when it's really worth it. That's just how I'm choosing to look at it.
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Umm... but, well... undereating isn't going to be sustainable. Eventually your body will reach a point where it no longer has fat reserves to burn, and then it's going eat your muscle (including your heart), your bones (osteoporosis), your liver, etc. Instead of starving your body, why not try reaching your weight loss goal in a reasonable healthy way, then work back up to maintenance in a healthy, sustainable way?0
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OP - I'm your height and have been your weight and 1200 calories per day is not sustainable for me. Sure, it would be nice if the excess pounds just melted away, but doing it slower is more sustainable, as well as easier on your body. This is a marathon, not a sprint.1
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800-1400 calories/day here (6'4", 47 year old male). Started at 300lb on Feb 12th, down 102lb today (welcome to onederland. Yay me!)
I am the guy who everyone ridicules, usually by saying my methods are "dangerous", "unhealthy" or whatever because they drink the kool-aid in these forums rather than doing their own research.
If you can subsist on your 1200/day level, and the results are happening at a personally satisfying rate (while at the same time not causing you any real hindrance throughout your day), then keep going. No one in here knows you better than you. No one knows your tolerances and adaptability the way you do. Don't let people (or some app) throw a number at you and say "this is where you belong". Challenge that number if it suits you to do so.
Seek that calories/day number out yourself - just do it slowly so your body and mind can adjust.
And that malarkey about "starvation mode" is just that. Yes, you're going to lose some lean mass through all this. But even at a huge calorie deficit, the amount of lean mass you will lose in reality will probably be minuscule compared to what everyone in here will tell you. If I listened to the "conventional wisdom" in here, then I should be a 198lb sack of oily lard with weak muscles and zero energy. Yet that's not what happened.
Think for yourself. Question authority.
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ElizabethOakes2 wrote: »Umm... but, well... undereating isn't going to be sustainable. Eventually your body will reach a point where it no longer has fat reserves to burn, and then it's going eat your muscle (including your heart), your bones (osteoporosis), your liver, etc. Instead of starving your body, why not try reaching your weight loss goal in a reasonable healthy way, then work back up to maintenance in a healthy, sustainable way?
Is 1200 really undereating? I'm not suggesting anyone try to live on like, 400 calories. I'm just saying that if 1200 or around there is working for you and you don't feel deprived then why force yourself to eat more? In the end you have to do what works for you.
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hollygirl101 wrote: »Is 1200 really undereating? I'm not suggesting anyone try to live on like, 400 calories. I'm just saying that if 1200 or around there is working for you and you don't feel deprived then why force yourself to eat more? In the end you have to do what works for you.
She speaks the truth.3 -
Do whatever works for you. I've been averaging 1200-1250 calories per day and it works for me. I'm smaller than you though (5'4, 129 pounds) and don't exercise much so I feel like you could easily eat more. If you're not hungry and feel fine at 1200 calories I don't see what the problem is, but make sure you're eating back exercise calories2
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1200 is dependant on a number of factors- height, weight, age, gender, daily activity level without exercise.
1200 was perfect for me F, 5'1, 54yo, 130 lbs, I lost at between 1-.25 a week over a year.
For my SO, M, 47yo, 230lbs, it would be a disaster. He would lose in excess of the normal muscle loss because the body can only burn a certain amount of fat in a day and then goes on to burn muscle, including vital organs, he would also lose bone density, cognitive function, hair, skin texture and elasticity, and probably be malnourished.
He would also get more lethargic performing less than optimally at any exercise, and be more inclined to laze on the couch.
Weight loss may be faster at 1200 cals for some, and within the recommendations of MFP, but that doesn't always mean it is the best calorie goal for the individual.
Recovering the bone, muscle, and health lost through such a deficit may take longer than losing the weight itself.
The detrimental effects aren't always immediately noticeable. It can take years for the long term damage to show.
If one is going to do low cal, one should research the consequences first and weigh the benefits long and short term.
Cheers, h.
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Nightmare_Queen88 wrote: »@WinoGelato I have my goal set at 2lbs a week currently. Like I said I'm very impatient. But maybe I need to learn to have patience and focus on being healthy and let the weight come off gradually. I'd hate to regain what I've lost by not taking it slow.
Go back to 1500. (Or at least check what your BMR is. You should never eat below your BMR number). And yes, not to be rude, but learn some patience. You did not gain the weight overnight. If you cut cals too low, you'll have no where to adjust from. And maintaining (or trying to) when you hit your goal, WILL be a nightmare. Good luck!
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For what it's worth, everyone is going to be driven towards "2 lbs a week" when given the choice between 1 and 2. That being said, it's not just free weight loss without any consequences. Being in a 1000 calorie deficit every day can take a toll on your energy and hunger, and makes binge-eating more likely if you do it for too long.0
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800-1400 calories/day here (6'4", 47 year old male). Started at 300lb on Feb 12th, down 102lb today (welcome to onederland. Yay me!)
I am the guy who everyone ridicules, usually by saying my methods are "dangerous", "unhealthy" or whatever because they drink the kool-aid in these forums rather than doing their own research.
If you can subsist on your 1200/day level, and the results are happening at a personally satisfying rate (while at the same time not causing you any real hindrance throughout your day), then keep going. No one in here knows you better than you. No one knows your tolerances and adaptability the way you do. Don't let people (or some app) throw a number at you and say "this is where you belong". Challenge that number if it suits you to do so.
Seek that calories/day number out yourself - just do it slowly so your body and mind can adjust.
And that malarkey about "starvation mode" is just that. Yes, you're going to lose some lean mass through all this. But even at a huge calorie deficit, the amount of lean mass you will lose in reality will probably be minuscule compared to what everyone in here will tell you. If I listened to the "conventional wisdom" in here, then I should be a 198lb sack of oily lard with weak muscles and zero energy. Yet that's not what happened.
Think for yourself. Question authority.
Are you still eating that low?
You don't seem interested in any comments from others who have taken a different approach so I will just save my fingers the trouble of typing...1 -
Nightmare_Queen88 wrote: »hollygirl101 wrote: »I'm 5'4" and started at 275. Currently 259. I've been hovering around 1200 cals, which is below what MFP thinks I should be eating. I'm clearly in no danger of starving to death, what I am eating is healthy, and I'm not experiencing dizziness or any other side effects. In my opinion, eating fewer calories that what you're "supposed to" and losing weight has got to be better than being seriously overweight right?
Same here. I feel no ill side effects from what I'm doing. I just worry that after I've lost all my weight I'll gain it back some how because I wasn't patient enough and I didn't take it slow.
About 95% of people who lose weight put the weight back on regardless of what diet they did or didn't do or how fast or slow they lost weight. People put the weight back on because they just revert to old habits and haven't embraced a new "normal"5 -
I understand how you feel because I have 123lbs to lose and I'm trying to lose it fast, we're talking real fast. But in my opinion how many calories you take in is according to your preference, as long as it's not under 1200 I think you'll be fine, but I'd prefer 1500. It's better to stick with a well balanced calorie intake and go extreme on being active and doing workouts. I'm eating 1500 a day, some days it's over the limit. I try to workout every single day, for now only 1-2 hours a day, one day off every week. Ultimate goal is to always be taking 1500 calorie a day and working out every day for 4 hours with one day off every week. It really helps. Burn more than what you eat, I think that's the key and the better way. I've only started back 2 weeks ago. I gained a bit because I was sick the first week and I lost 2.2kg/4.8lbs this week, not to mention I already lost 5.9 inches around my waist. I'm currently 116.8kg/257.4lbs and 5'3 btw. It's just my opinion and advice, do whatever you think works best for you. All the best hunn
Anyway, to anyone out there, if you ever need a friend to accompany you through this journey to a happier and healthier life, motivate you to reach for you goals, support you through ups and downs, I'm always here to be that friend, so feel free to add me! I hope we all will succeed in this journey, until the end! Have a nice day everyone! 0 -
WinoGelato wrote: »
Are you still eating that low?
You don't seem interested in any comments from others who have taken a different approach so I will just save my fingers the trouble of typing...
I am still, yes.
And it's not that i'm disinterested in other people's approaches. I simply try to "take the emotion out of it".
As an IT guy by trade, I am very much into hard data. Unfortunately, hard data doesn't always translate well in the realm of human physiology. I have seen time and time again where this results in people "filling in the blanks" with their own interpretations of what needs to happen should someone want to lose weight. When one person says "you will experience lean mass loss during high calorie restriction", that gets twisted in so many different ways, it's laughable.
Correlation does not imply causation.2 -
I understand how you feel because I have 123lbs to lose and I'm trying to lose it fast, we're talking real fast. But in my opinion how many calories you take in is according to your preference, as long as it's not under 1200 I think you'll be fine, but I'd prefer 1500. It's better to stick with a well balanced calorie intake and go extreme on being active and doing workouts. I'm eating 1500 a day, some days it's over the limit. I try to workout every single day, for now only 1-2 hours a day, one day off every week. Ultimate goal is to always be taking 1500 calorie a day and working out every day for 4 hours with one day off every week. It really helps. Burn more than what you eat, I think that's the key and the better way. I've only started back 2 weeks ago. I gained a bit because I was sick the first week and I lost 2.2kg/4.8lbs this week, not to mention I already lost 5.9 inches around my waist. I'm currently 116.8kg/257.4lbs and 5'3 btw. It's just my opinion and advice, do whatever you think works best for you. All the best hunn
Anyway, to anyone out there, if you ever need a friend to accompany you through this journey to a happier and healthier life, motivate you to reach for you goals, support you through ups and downs, I'm always here to be that friend, so feel free to add me! I hope we all will succeed in this journey, until the end! Have a nice day everyone!
Holy hell, 4 hours??? Per day??0 -
Ok so I've adjusted my settings. My goal is now set to 1.5lbs per week and 1500 calories. I'm not going back down to 1200 ever again. The recommended from MFP, however, was 1650. So should I put that in as my calories or is 1500 fine? I really don't want to cause any damage to my body while trying to lose weight. I'll definitely learn to be more patient. 2
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Nightmare_Queen88 wrote: »Ok so I've adjusted my settings. My goal is now set to 1.5lbs per week and 1500 calories. I'm not going back down to 1200 ever again. The recommended from MFP, however, was 1650. So should I put that in as my calories or is 1500 fine? I really don't want to cause any damage to my body while trying to lose weight. I'll definitely learn to be more patient.
Try 1500 but make sure you eat some of your exercise calories back. In about 20 or so pounds when you get down to less than 50 lbs to lose you may want to increase again.
Another thing I tried to remember to keep perspective is that in almost every aspect of our life, we complain about how fast time goes. Can't believe the summer is almost over. Can't believe the kids are growing up so fast. Wish we could just slow things down and enjoy the moment... In everything but weight loss that is. With weight loss we want it as fast as possible. It makes sense, but try to just keep perspective that the time is going to pass and a year from now you'll likely be close to your goal...4 -
Ok I'll definitely do that. So as far as exercise calories go, if I burn 200 calories, do I eat 1600 calories? I'm only planning on eating half back or maybe 150 if it's 200.0
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I'm not saying everyone can do 1200 calories ( or even should do 1200 calories, I'm relatively sedentary, only walk 3 miles 3 days a week) but not all of us who are eating that low are starving. I choose to eat a lot of fruit and veggies and lean protein, so I can eat pretty high volume on 1200 calories a day. And I'm not spending my days hangry or anything. I supplement my meals with a multivitamin, calcium and vitamin D and I feel awesome. Tons of energy compared to when I was eating more.4
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I'm not saying everyone can do 1200 calories ( or even should do 1200 calories, I'm relatively sedentary, only walk 3 miles 3 days a week) but not all of us who are eating that low are starving. I choose to eat a lot of fruit and veggies and lean protein, so I can eat pretty high volume on 1200 calories a day. And I'm not spending my days hangry or anything. I supplement my meals with a multivitamin, calcium and vitamin D and I feel awesome. Tons of energy compared to when I was eating more.
Yes we are all different. I tried 1200 calories and i lasted 4 whole days before I caved.
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