1000-1200 calories each day is too low isn't it?

[confusedaboutcalories]

After unsuccessfully trying to balance calories and macros myself, I consulted someone for some advice. This person comes highly recommended and helps with meal plans that are tasty whilst also balancing macros and calories.

I am pre-menopausal, 5ft5 and weight fluctuates from 56-59kg. I am not after any significant weight loss - I am comfortable where it is but mainly body recomposition and small amounts of fat loss (I carry more around my stomach than I would like to). Prior to speaking to this coach, I was already strength training, mainly following online programmes and happy with my exercise as well as baseline steps etc (I am active).

The plan this coach has given me consists of 1000-1200 calories each day. I am not dreaming that this is really really low right? When I spoke to them before signing up, it was all about this being a lifestyle choice that allows me to eat out occasionally and socialise. I genuinely can't see how this would be possible without starving myself.

Just want to get some other opinions before I raise my concerns with them please

You're totally correct and it is too low and not sustainable! Especially if you are training! You need a new coach!

Too low. For gradual weight loss I am aiming for 1500cals.

Yes I’m slightly taller/heavier than you and am losing on 1600-1700. Do you use IG? I’m a big fan of esgfitness and the EC Method for sensible advice that works.

Thank you for confirming my suspicions. I have a bad habit of thinking 'screw-it' if something is completely unachievable and then just going back to my old habits which would be a complete waste of money.

I will raise it with them - if they don't feel it should be increased, maybe it is better not to use them and find someone else. In their defence, they said I could add one cup of tea/coffee each day so probably another 100 calories or so but I still feel this is far too low and will leave me reaching for the unhealthy snacks

I'd say way too low, and unsustainable, especially if you're strength training. The Stacey Simms book is really good and has loads on how dropping calories if you're peri is bad idea

Thanks @Spangers I will check that out. I am veggie and have struggled achieving macros without hitting highly processed foods with added protein which made me consider a coach.

I have learnt a lot along the way myself but just need some inspiration for family friendly meals that are not highly processed as this is one area I refuse to compromise on - happy to stay as I am rather than eat or feed my children it

Thanks @EightNine2019 I will check it out

If you google your BMR - that's the number of calories your body needs to stay alive and at the same weight, if you were totally stationary (e.g. in a coma). You can work out the calories you need using the BMR, e.g. if you are sedentary, you take BMR x 1.2 as your maintenance calories, then take 20% or so off to achieve weight loss. There are loads of online calculators that will work it out for you. Sorry but 1k calories is veering into VLCD area, and they're strictly for under docs' supervision and often to prepare the liver for a big operation if you're obese.

It's not too low. I'm 6ft and eat around that.

It's too much to go from 2000 a day to 1000 a day but on its own it's fine.

In a typical day I have porridge for breakfast. Soup for lunch, dinner could be anything from pasta to fish to vega curry.

I have fruit for snacks most days.

I can occasionally have a meal out etc but even then I just don't go nuts.

That's far too low and you're verging on suffering from an ED if you restrict your calories to that level for any length of time. You should be eating nearer 2000 cals to maintain a healthy bodyweight.

Besides porridge with water, what else do you eat for breakfast? Do you eat any other cereals or eggs? Have you had your bloods done lately to check your iron levels? Are you constantly feeling tired?

Doing 1200 on the advice of threads here kicked off my ED.

You shouldn't go that low. A few hundred below your TDEE at most.

Don't mess around with it!

@YellowDaffodillie I'm perfectly healthy thank you.

I'm a size 10 and weigh around 78-80kgs.

But thank you for the judgement and saying I have an ED.....

If you were in a coma you would need 1,300 cals to maintain.

You may have chosen the wrong trainer.

If you’re strength training & your goal is body recomposition I’d fear that 1000-1200 will lead to muscle loss. You certainly won’t put on muscle at that level. so you could end up loosing weight but not look any better.

Id be aiming for 1600 to 1800 with 130g of protein.

I’m a bit shorter and lighter than you but on an inactive day I only burn about 1300 calories so for me it wouldn’t be too low if I wanted to lose weight. However I’d be pretty hungry and miserable so I rather exercise every day and then eat about 1500 to maintain. Any more than that I would put on weight. It’s miserable being short.

If I just have a soup for lunch, I am literally ravenous by 3pm. This includes if I have a bread roll alongside the soup, it just isn't enough which is what is making me question the meals this coach has suggested for me. When I get that hungry, I always end up eating biscuits/choc as fruit/healthy snacks just don't fill that hole. So I know I need to avoid that hunger

If I was strict and cut out the sugar, I would manage at 1400-1500 and that would give me decent meals that fill me up. When I eat anything I want, I imagine I must average 1700-1800 calories. I don't eat out much and certainly don't go nuts, just eat until I am full and then stop.

I believe I have a fairly healthy attitude to food and my weight and don't want to skew this or feel hungry all the time.

Thanks all, the majority of you have confirmed my suspicions. I wanted to go in with an open mind as the majority of people who use this coach can't speak highly enough about how much they enjoy the food and don't feel hungry but I just can't see how it will satisfy me.

@VaddaABeetch its achieving that protein target as a veggie that is the biggest challenge for me. I enjoy eggs but not everyday!

@MsNorris I don't really track what I burn - my watch says 500-700cal most days but most places talk about how inaccurate this is so I just ignore it and exercise for enjoyment

Do you eat many beans and lentils?
Home-made baked beans go down a treat here, lentil bolognaise also.
Use quinoa or roasted buckwheat instead of rice sometimes.
Add peanut butter to curries and ground almonds to cakes and crumble.

I think 1200 calories is ok. That's what I aim for when I want to get in shape. You shouldn't be hungry on 1200 if you're eating the right kind of food.

Oh I hate these type of fitness coaches, yes if you only eat 1000cal a day you’ll loose weight it’s not rocket science but it’s certainly not healthy and it’s not sustainable… I really think these ‘coaches’ need to be certified and monitored they can do more harm than good.

@confusedaboutcalories im also veggie & strength train. It’s a chalk but I get 130g of protein most days. Zero fat high protein yogurt, eggs, beans, lentils seeds.

Challenge not a chalk. Nobody should eat chalk!

Thanks @AdventFridgeOfShame, I do all those things but that gets me to about 70g daily which isn't bad but not as much as I want

@VaddaABeetch can you give me an example how you hit 130g?
I can get to 60/70g quite easily using all the things you mentioned but the final 50g are what I find impossible. Most people recommend protein puddings/mock meat/protein breads etc in meals but they're all so highly processed and that is not what I want.

But you’re not just having 1200 calories a day…..your body will burn any extra calories it needs from the fat stored on your body…..the fat you want to get rid of?

This isn’t forever, just to reach your fat loss goal and then back up to maintenance calories.

@PinotPony if it was 1200 some days, upto 1500 on others I would be willing to give it a try but the highest calories days are around 1200 (and they are the minority), most hover around 1000-1100.

Maybe I am being cynical but I can't see how a 200cal dinner will keep me full until the next morning