unsure of some things...

From what I understand, you need to net 1200 a day. If that means eating back 600 exercise calories to get you there, then thats what you do. Your body needs those 1200 to function properly.

And going over protein is absolutly fine.

There is a lot of conflicting information on the safety of very low calorie (< 1200 net) diets. In general, they are not harmful on a short term basis, but long term you could damage your metabolism making weight loss more difficult. Personally, I think it's better to eat a little more and lose more slowly because it's makes keeping the weight off more likely. You could also try cycling your calories - eating less for a while, then eating more, less, more, etc. Some people seem to find this more satisfying since some days you get to splurge a little.

As for the protein, if you have no known medical conditions and get regular medical checkups it's unlikely to be harmful to go over on protein. But, if it's been a while since you had a checkup or you have any known medical conditions, especially those that might affect your kidneys (such as Diabetes or other metabolic disorders) you should check with your doctor since eating too much protein can put extra strain on your kidneys.

Just don't try to lose too quickly as it often leads to giving up and gaining back. You didn't put weight on overnight so don't expect it to come off overnight. Fuel your body for your workouts and it will work better.

Good luck to you!

I would recommend searching for the group "eat more to weigh less" and read all the info that is given. I was only eating 1,200-1,400 cals a day and was never hungry and was also burning between 600-800 a day. I was gaining and losing the same 2lbs for months.

I joined that group and learned that I needed to be eating at least 2,300-2,400 and always net at least my BMR which is 1914. After an initial gain, I'm back to losing weight again.

Your body definitely needs all of the proper vitamins and nutrients and without eating enough kcals, it's nearly impossible to make that happen. Even with a multi-vitamin, there are many things that your body needs to absorb through food.

As for protein, there are many takes on this, but if you are going over per MFP, you're probably okay-- just be sure you're getting all of the rest of your nutrients through food-- you can look at most of them via the reports page. If you're short on and of those nutrients, find foods that provide them and add them to your diet.

Be careful of doing too much, too fast-- you don't want your body to fall ill or injured because it couldn't sustain your diet. I tend to be all or nothing too-- but our bodies really do need nourishment and rest from exercise. Be kind to yourself! ;-)

I'm not an expert but, if you are asking what works? I rarely hit my 1200 because of the foods I eat like cabbage soup a couple times a week and other vegetable soups that don't have a lot of calories. I'm not hungry, I learned since April the kinds of foods to eat that make me feel full that have less calories. In my opinion, That is a number and you have to learn how to work it to fit your needs. I burn a lot of calories a day and have never eaten them all back. I feel this is why I have lost 20lbs since April. But I'm not sure if every body will work like that. Trial and Error. To answer your question about protein, I go over everday and I don't feel affected by it, infact I've been building more muscle as I do strengh training. Good luck and keep up the good work.

I find it hard to eat my 1200 cals a day but I make myself, I really think you must be eating too little and you know what they say about the body going into starvation mode and you'll not lose weight that way. You'll know better after your first weigh in if your losing weight but if you don't lose much I think your gonna have to increase your cals. I know everyone is different and usually I'd say listen to your body, if you feel hungry eat etc and if you don't maybe take some sort of drink, say a protein shake to boost your cals
All the best with your journey

One thing to keep in mind - going over in protein is not necessarily a bad thing. But it will promote muscle growth, and muscle is heavier than fat. You may, therefore see a slower weight loss or even a slight gain. Again, not a bad thing - you will still see progress in lost inches. But it is something to remember so that you don't get discouraged when looking at the scale.

I think going over your protein is not a big deal. I wouldnt worry about that too much.

I typically eat back *some* of my work out calories. You def need to eat at LEAST your 1200 a day so even if you are not hungry eat those 1200 calories a day so your body has the fuel it needs.

Some of you say to listen to my body and not force feed, but others of you say I need to net 1200 regardless. I will try to net I've managed to lately (I think net +) ... just today not really feeling the food...LOL

How are you fat levels? Do you typically meet the MFP fat goal? Many people tend to eat too low fat when trying to lose weight. If you are low, try adding good healthy vegetable fats to your diet can really raise your calories without adding bulk to your meals.

For example, when you have a salad, do you add fat free dressing? If so, switch to one made with olive oil, or make your own using olive oil (it's super simple). One tablespoon of peanut butter is almost 100 calories. Nuts and seeds are a great snack that adds protein, fiber, health fat and calories to your diet, and they are a great way to add crunch to a salad. Or slice an avacado on your salad. This super food has > 200 calories each and packed with healthy fat and nutrients.

Plus, fat is great for your skin and hair!