low maintenance calories

MJ7910
MJ7910 Posts: 1,280 Member
edited October 2024 in Motivation and Support
does anyone find you have to eat a low number of calories (lower than you thought) in order to maintain? if so, would like to know your height/weight, activity level and what level of calories you do... i am trying to figure out why i am gaining weight while eating 1600 calories a day. i am 5'4" 130 lb... as soon as i changed from 1450 to 1600 i started gaining even though i'm working out 30 minutes a day 6x a week. i don't need to hear about how i need to eat more (i've already considered that as a possibility as well as eating more protein/less carbs), just want to hear from people who actually have a low number of calories for maintenance and what their story was.

Replies

  • kikkipoo
    kikkipoo Posts: 292 Member
    You got to goal so you're one step ahead of many of us already, but if you would be open to it, you could make your diary open for us to review and provide feedback. 1600 calories seems reasonable. Perhaps it's just your body adjusting and coming out of starvation mode and the gain is only short term. Perhaps it's just that time of the month. A 5 pound fluctuation often has no contribution to food whatsoever. How's your sodium intake? You might be retaining fluid. Processed foods like lean cuisine's can come disguised as healthy and convenient but hold hidden weight gaining traps because of salt. Have you recently started strength training more and gaining muscle? Are you eating a minimum of 65 grams of protein? Maintenance is no different than weight loss in the fact you should still count everything and exercise as usual, just less cardio more strength training and still track your food, just eat more of it. I wouldn't panic and drop your calories just yet...at least not more than 100 a week until you find that sweet spot. Remember the calculators are just a guide, but not customized for each individual metabolism. But muscle does burn more calories than fat, so if you have a higher body fat percentage your metabolism will be lower meaning you will have to eat less to maintain, or build more muscle, which would be the preferred choice.
  • karinaes
    karinaes Posts: 570 Member
    depends what you are eating.
    i upped my calories from 1400 and lost more weight ..
    (i suppose i had slowed down my metabolism at 1400 )
    i'm 120 lbs at 5' 3.5" and eat anywhere from 1800 to 2200 calories to maintain.
    work out 3 to 4 times a week (maybe 5) for 30 to 60 minutes
    including weight/strength training
  • MJ7910
    MJ7910 Posts: 1,280 Member
    ok well maybe i'll wait a while and see.

    mostly i'm just interested in people who actually have a low calorie total for maintenance. i'm wondering if this is really the case for me. i have never wanted to eat a lot and my body doesn't really feel hungry when i'm eating 1600.
  • hstewart91
    hstewart91 Posts: 1 Member
    My calorie limit for the day is 1200 and has been for a while. At first it was hard because I was eating really high calorie junk. But, now that I've replaced it with healthy foods that are lower in calories, it is not bad at all. I feel full all the time and don't deprive myself.
  • karinaes
    karinaes Posts: 570 Member
    i don't eat a lot of food.. i just eat foods that are high in GOOD calories ..
    nuts, seeds... etc.
    (not too much of Saturated fats)

    quite frankly, low calories for maintenance sounds a bit crazy to me.
    cholesterol, high blood pressure, hormones change, loss of muscle mass...
    i can keep going! "/
  • HealthyBodySickMind
    HealthyBodySickMind Posts: 1,207 Member
    I'm 5' 4.75" and 108 lbs. my maintenance is 1640 cal a day. sometimes I'm way under, sometimes I'm way over (anywhere from 1250-3600 in a day), but my weekly average is about what MFP's calculator says is maintenance for me. I have a dog, so I do low-level cardio every day, and about once a week or so she and I run together. Strength training runs more to occasional push ups, moving heavy thing (i think on average i move residence every 8 months, not fun), and odd day labor (construction, helping my dad out, etc).

    My main rule is I eat when I'm hungry, I don't when I'm not, and I eat what I'm craving. I tend toward high protein, high fat, high sodium and rather low carb. That's just what I naturally crave. I'm a big advocate for listening to your body and doing what it tells you. The only reason I log at all is to make sure I'm eating healthier, whole foods (if I log three fast food or vending machine meals in a day, I notice it better than when I'm not "tracking" what I eat).

    Congrats on making your goal weight.
  • pital74
    pital74 Posts: 14
    I'm 5'4"-130lbs too. When I got to goal...just recently, I decided to gradually up my cals. (I struggle w/ maint). I added a 100/day for a week or two and then more. I am currently at 1400/day base and it goes up with exercise. I am still losing a bit, but w/in 2-5lbs of goal.
  • karinaes
    karinaes Posts: 570 Member
    yes, that's another good point.. up your cals 100 calories at a time & stay there for a week (maybe more) and then add another 100 ...
  • MJ7910
    MJ7910 Posts: 1,280 Member
    i'm wondering if maybe i upped them too much and should have just stayed at 1450 for a little bit longer. i think around 1550 is my maintenance number. but just seems so low!
  • karinaes
    karinaes Posts: 570 Member
    that is low. my maintenance, without exercise is 1840
    very strange because we are about the same height and i'm 120 lbs..
    are you sure you don't have it set to lose more weight?
  • karinaes
    karinaes Posts: 570 Member
    oh wait, your ticker says you still have 3 lbs to lose.. so you have it set to lose weight, not maintain! lol
    problem solved
  • MJ7910
    MJ7910 Posts: 1,280 Member
    right, i have 3 more lb.

    but i had it set at maintenance and it said 1730. i was eating 1600 and started gaining weight! so i don't understand.
  • karinaes
    karinaes Posts: 570 Member
    again.. it all depends on WHAT you eat

    OR
    you do eat healthy foods for the most part and do a lot of weight training so, it could be muscle mass?
  • themommie
    themommie Posts: 5,033 Member
    I also want to know the answer to this. I am not quite to maintenance yet, but I am currently eating 1200 cals to lose and if I go over even by 150 cals I will see a gain on the scales. ........
  • HealthyBodySickMind
    HealthyBodySickMind Posts: 1,207 Member
    I agree with the above posters that said it might have a lot to do with *what* you're eating. I know I've seen a lot of posts on here about "a calorie is a calorie," but I know I feel differently if my calories are what I would consider healthy (mostly whole foods, plants and animals) or stuff that in no way resembles real food (stuff from the vending machine at work, stuff that can sit unchanged on my pantry shelf for years (I have stuff that moved from my college dorm with me. I haven't lived in a dorm in almost 6 years).
  • MJ7910
    MJ7910 Posts: 1,280 Member
    again.. it all depends on WHAT you eat

    OR
    you do eat healthy foods for the most part and do a lot of weight training so, it could be muscle mass?

    actually i eat pretty healthy and don't do a lot of weight training. i do jillian michaels workouts 6x a week and have lots of fiber, fruits and vegetables, and good proteins. i just think some people require lower maintenance calories. i checked body fat % and it is 25.
  • karinaes
    karinaes Posts: 570 Member
    so, what was your question again?! "/
  • MJ7910
    MJ7910 Posts: 1,280 Member
    my question was just aimed at people who actually have lower calorie requirements for maintenance, just wanted to see if other people had that going on. not really interested to hear from peopel who have high maintenance calories because that doesn't really help me in my situation.
  • keiraev
    keiraev Posts: 695 Member
    right, i have 3 more lb.

    but i had it set at maintenance and it said 1730. i was eating 1600 and started gaining weight! so i don't understand.
    ]


    I gained 1.5 lb the first week I upped my calories so sometimes you just need to give it a chance and not panic at the first sign of a small gain?

    The following 3 weeks I lost 4lb on 1600 calories so sometimes you just have to give it a few weeks for your body to adjust.
  • sullyboo
    sullyboo Posts: 256 Member
    My maintenance calorie allowance is 1680 ... I'm 5'5" and weight 123 lb ish ... Sometimes it's a struggle to stay under .. I thought maintenance would give me more - especially when you hear health experts saying women should eat around 2000 cals a day !! I have to stick to 1680 or under otherwise I do put weight on ... I tend to look at the weekly total though as some days I'm really under due to my shift patterns at work . And also its easier if I exercise as it gives more leeway with eating and working out makes me feel less inclined to pick naughty calorie food (well most of the time ... Lol)
    I also try and eat less calories at lunch time so I can enjoy dinner without worrying too much!! But that's only my way . Not sure if it helps you and your question ??
  • keiraev
    keiraev Posts: 695 Member
    My maintenance calorie allowance is 1680 ... I'm 5'5" and weight 123 lb ish ... Sometimes it's a struggle to stay under .. I thought maintenance would give me more - especially when you hear health experts saying women should eat around 2000 cals a day !! I have to stick to 1680 or under otherwise I do put weight on ... I tend to look at the weekly total though as some days I'm really under due to my shift patterns at work . And also its easier if I exercise as it gives more leeway with eating and working out makes me feel less inclined to pick naughty calorie food (well most of the time ... Lol)
    I also try and eat less calories at lunch time so I can enjoy dinner without worrying too much!! But that's only my way . Not sure if it helps you and your question ??

    I think the "health experts" telling people they can eat 2000 calories and not put weight on is probably why there are so many overweight people in the first place, it all depends on the individual.

    I can and do eat 2000+ calories but that's including exercise, so maybe they mean an moderately active woman can eat 2000 on average. I think it's also based on a woman of 60KG which I suppose is the average weight?
  • sullyboo
    sullyboo Posts: 256 Member
    Yea you're probably right .. If you factor in the exercise then it's about right !!
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