Too Few Calories

While I find nutrition tracking apps like My Fitness Pal to be AMAZING tools to be successful with weight loss, I find them wanting in one very important way: when they suggest that you eat too few calories (i.e. 1200 calories/day).

It’s maddening to see people get discouraged from tracking just because they can’t manage to stay below their “recommended” 1200 calories. Holy smokes! It’s no wonder that they are struggling! That is too few calories for MOST EVERYONE – yes, even you!

Well, who would 1200 cals/day be an appropriate amount for? Based on our calculator (using the Karvonen equation), this daily amount would be appropriate for someone who is a mere 5 feet tall, 39+ years old, and weighing only 100 pounds. This person would maintain their 100 pound weight by eating 1740 cals/day, so you can see that 1200 is a bare minimum for this individual.

If you are using an app like My Fitness Pal, I encourage you to adjust your profile settings to reflect a daily value that is suggested in our calculator. The easiest way to do this is to go to type in your minimum value (referencing our calculator) for your net calorie goal. You can also finagle with the settings to adjust along with your weight loss by entering that your Activity Level as sedentary and Weight Loss Goal of 1/2 pound a week – this usually comes close to the same number.

REMEMBER:

Too few calories leads to tripping the stress response. Don’t mess with your hormones like that. My guess is your belly doesn’t need any extra padding.

 

 

OTHER TIPS:

To figure out how much you should be eating each meal …

If your minimum is 1300-1500:

Take your minimum calorie goal and subtract 300. Then divide it by 3.
These are your goals for your Breakfast, Lunch & Dinner.
Your mid-morning & mid-afternoon snack can then be 150 calories each.
Adjust as you add exercise, but know that it’s better to keep your breakfast & lunch larger than your dinner.

If your minimum is 1550-1800:

Take your minimum calorie goal and subtract 400. Then divide it by 3.
These are your goals for your Breakfast, Lunch & Dinner.
Your mid-morning & mid-afternoon snack can then be 200 calories each.
Adjust as you add exercise, but know that it’s better to keep your breakfast & lunch larger than your dinner.

If your minimum is 1850-2000:

Take your minimum calorie goal and subtract 500. Then divide it by 3.
These are your guidelines for your Breakfast, Lunch & Dinner.
Your mid-morning & mid-afternoon snack can then be 250 calories each.
Adjust as you add exercise, but know that it’s better to keep your breakfast & lunch larger than your dinner.