Minimum Calories per day
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donjtomasco
Posts: 790 Member
Is there a general rule as to how many calories one "SHOULD" eat each day? I have my daily calorie minimum set on MFP to lose 1# per week with an activity level plugged in. What I don't want to do is go crazy and eat too little, which I am prone to do when setting goals like this. When I work out I plan on eating those calories. I don't want to lose a lot too fast. Slow and steady this time. So I am looking at the lowest calories (as a rule of thumb) that a man should not go under. I don't want my muscle getting eaten away in this process. Thank you.
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Replies
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1200 for women, 1500 for men is the general guideline. And that baseline would mostly apply to people who are fairly short in height and sedentary.9
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The number that MFP gives you already accounts for a deficit, so if you did no intentional exercise and ate to that number, you'd lose weight. Intentional exercise however will help you to maintain the muscle mass you have as well as give you a little bit of extra calories.0
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I am 249 down from 350. Activity level is at sedentary with a goal weight of 175. Height is 5'9.5.. and my intake is at 1580 kcals a day with a goal of lossing two pounds a week. I plan on dropping that to 1.5 to 1 pound a week when I get around 225. My macros are 60% protein and then 20/20.3
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Minimum recommendation for a male is 1,500 calories...if you're sedentary. If you're not sedentary, it really wouldn't be appropriate.4
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jasummers76 wrote: »I am 249 down from 350. Activity level is at sedentary with a goal weight of 175. Height is 5'9.5.. and my intake is at 1580 kcals a day with a goal of lossing two pounds a week. I plan on dropping that to 1.5 to 1 pound a week when I get around 225. My macros are 60% protein and then 20/20.
60% protein?1 -
1500 is the minimum but that is if you don't move all day.
You need to add on to it the calories you burn from walking around, exercising.0 -
If you want to lose "slow and steady", I don't see why the lowest calories you "should eat" are relevant?
Eat what MFP says to eat for 1 lb loss per week, eat back a portion of your exercise calories.3 -
not_a_runner wrote: »If you want to lose "slow and steady", I don't see why the lowest calories you "should eat" are relevant?
Eat what MFP says to eat for 1 lb loss per week, eat back a portion of your exercise calories.
Agreed.1 -
You'll likely be more successful in the long term if you eat the most calories you can while still losing weight rather than the absolute minimum necessary to get by.6
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the winner is the person who can eat the most while still losing weight
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You've gotten good advice already but I wanted to add that getting enough protein when eating at a deficit is protective of lean muscle mass. There's wide disagreement about exactly how much equals enough, but one rule is to aim for one gram per pound of lean mass. MFP's default macros usually don't hit this minimum when you are eating at a deficit.2
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Losing 1# per week is a good choice for slow-and-steady weight loss. As others have mentioned, it can be helpful to try to stay close to the recommended number of calories each day. Going far under recommended amount can leave you feeling like you're starving or have no energy (and may lead to binging on Halloween candy). If you find yourself loosing weight too quickly or too slowly, you can always modify the amount of calories you budget for each day.0
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RuNaRoUnDaFiEld wrote: »jasummers76 wrote: »I am 249 down from 350. Activity level is at sedentary with a goal weight of 175. Height is 5'9.5.. and my intake is at 1580 kcals a day with a goal of lossing two pounds a week. I plan on dropping that to 1.5 to 1 pound a week when I get around 225. My macros are 60% protein and then 20/20.
60% protein?
Yeah I am diabetic type two and carbs specially fruits spike my sugar..1 -
Do exactly what MFP says and see what happens.2
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Hey, @donjtomasco, nice to see you back. How did the hip recovery go?
As everyone has said. Don't go for the minimum, do 1- 1.5 lbs a week. (1lbs if you have under 50lbs to lose) and eat those calories. Eat back exercise too. If you are not losing as expected check your logging, if that is on point, drop your exercise cals by 25%.
You are over 50, (if my memory is working today) so being stingy with your cals, especially protein, could be counter productive for muscle and bone retention and you should be extra conscious of retention as you have had hip replacements.
Cheers, h.2 -
1500 for non athletes and 1600 for athletes. But that's on average, not an absolute. You could get by with eating a little less one day and more another.5
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Thank you everyone, great info in your comments. HI MIDDLEHAITCH! Hip replacement recovery went really well. Full recovery. PT was brutal as is should have been. Yes I am now 55, put on a few extra and am getting them back off now. I went from 213 January 1 to 193 on April 1, which was a little aggressive but I had to get in fighting shape for the family photos for my daughters wedding in April. Then sold our home, moved, and exercise took a back seat. Finally ready to get back at it starting at 203. Would like to get to 185 and see how that feels this time while also lifting (not big time lifting, just keep the muscles tone and maybe add some lifting).
Thank you all for your comments. My goal is up to 1# a week but not stressing this time. I know that feeling when you eat too little and have no energy, that sucks. Slow and steady this time.3 -
jasummers76 wrote: »I am 249 down from 350. Activity level is at sedentary with a goal weight of 175. Height is 5'9.5.. and my intake is at 1580 kcals a day with a goal of lossing two pounds a week. I plan on dropping that to 1.5 to 1 pound a week when I get around 225. My macros are 60% protein and then 20/20.
Muscle preservation is a three-legged stool:
1) sufficient protein
2) small deficit
3) resistance training (a.k.a., lifting heavy things)
You can make leg #1 as big as you want. If you don't have 2 and 3 covered, the stool tips over and you lose more muscle than is necessary.
{insert .gif of two-legged and one-legged stools}2 -
lynn_glenmont wrote: »jasummers76 wrote: »I am 249 down from 350. Activity level is at sedentary with a goal weight of 175. Height is 5'9.5.. and my intake is at 1580 kcals a day with a goal of lossing two pounds a week. I plan on dropping that to 1.5 to 1 pound a week when I get around 225. My macros are 60% protein and then 20/20.
Muscle preservation is a three-legged stool:
1) sufficient protein
2) small deficit
3) resistance training (a.k.a., lifting heavy things)
You can make leg #1 as big as you want. If you don't have 2 and 3 covered, the stool tips over and you lose more muscle than is necessary.
{insert .gif of two-legged and one-legged stools}
You are so right.. I just am doing walking at the moment. To be honest I don't have the self confidence to go into a gym. I do make extra trips up and down the stairs we have a three floor home. So it is something for now... I am really working on the eating aspect right now my diabetes meds are almost all gone from having to take several shots a day.0 -
jasummers76 wrote: »lynn_glenmont wrote: »jasummers76 wrote: »I am 249 down from 350. Activity level is at sedentary with a goal weight of 175. Height is 5'9.5.. and my intake is at 1580 kcals a day with a goal of lossing two pounds a week. I plan on dropping that to 1.5 to 1 pound a week when I get around 225. My macros are 60% protein and then 20/20.
Muscle preservation is a three-legged stool:
1) sufficient protein
2) small deficit
3) resistance training (a.k.a., lifting heavy things)
You can make leg #1 as big as you want. If you don't have 2 and 3 covered, the stool tips over and you lose more muscle than is necessary.
{insert .gif of two-legged and one-legged stools}
You are so right.. I just am doing walking at the moment. To be honest I don't have the self confidence to go into a gym. I do make extra trips up and down the stairs we have a three floor home. So it is something for now... I am really working on the eating aspect right now my diabetes meds are almost all gone from having to take several shots a day.
My apologies. I realize I had you confused with the OP, whose initial concern was about muscle preservation. I read your earlier post as though it were the OP providing more information about his situation. Best of luck, and I hope you're not saying you're in a situation where you can't get any more of the meds you need.
Just a suggestion: If you're looking for feedback, advice, or even just encouragement, you might do better to start your own thread.2
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