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

I aim for 1200 per day and usually achieve it. I'm sedentary, old and slightly shorter than you. It's fine for me to lose slowly /maintain. I put on weight at around 1400 calories.

aldi 0 fat yogurt, 500 ml - 50g
mixed seeds 30g. - 25g
0mlette 2x large eggs & 100ml egg white - 40g
curry made with chick pea, beans, lentils. - 40g

I eat veggies too, avoid bread, rice, pasta

I eat like this at least 80% of the time. I eat more or less what I like when I go out.

I don’t drink alcohol, take a splash of high protein milk in 3 cups a tea. Other than that I only drink water.

Thank you, my omelette and curry are similar, I don't eat as much yoghurt or seeds in one go which is where I am lacking the final part - I have half what you do. I also freely eat veggies and bread/rice/pasta is lower quantity and wholegrains to get fibre

The yogurt is one of the big pots, it keeps me full & feels like a lot. Luckily I really like it. I know many lifters take protein shakes but I’d much sooner eat my protein.

I eat nuts too, not too many, feta cheese, oats.

I looked on my fitness pal recently and it says I should eat 1257 for weight loss. I am not following it as I know I wouldn't keep it up. My OH had 2600 odd which really annoys me.

I’m, 52, 5ft 2 and 9st 8lb (overweight apparently) and in menopause. For my age I only need 1,700 kcals, so my intake to lose weight, whilst doing cardio and light weights 5 times a week, is 1,300 and it works fine. I lose slowly but steadily.

I eat 1600 and am losing weight consistently.
I workout (lift weights) 3x a week and also do cardio occasionally.
I eat 120g of protein a day.

1200 is starvation IMO, unless you do absolutely nothing apart from sit on the sofa.

I am quite active, walking, running, weights etc but now perimenopausal and that’s what I need to aim for in order to lose weight.

I generally eat the same as my family but just smaller portions.

You could also try tofu, I hate the stuff.

I burn 400 kcals on the cross trainer, every time

So you’re a perfectly healthy weight, not trying to lose weight, are strength training, and you’ve been put on 1000-1200 calories?

utter bollocks, and frankly dangerous.

I'm taller than you, and post menopausal, and 1200 calories is the amount on which I lose weight (and pretty quickly)

Try adding nuts to increase protein (and "good" fats)

Hey @confusedaboutcalories I'm currently studying an RSPH accredited Nutrition course. Based on the limited info you shared (weight, activity levels and premenopausal (helped me get a guesstimate of your age)) your daily estimated energy needs are 2004 kcal. So a healthy 500 kcal deficit will take you to 1504 for sustainable weight loss. Hope that helps!

I just did some calcs based on the stats you gave and you should be on around 1400 cals for the deficit.

Lower cals you may lose more weight faster but will not be sustainable unless you have a disorder.

For your height too little to maintain your current weight!!

Even at 5' I wouldn't maintain on less than 1400

It's about what you eat for those calories too.

A really simple thing is to swap to wholewheat versions of bread, pasta and rice. These will all keep you fuller for longer on smaller amounts that their white counterparts.

Avoid drinking your calories as well. Swap lattes for americanos with milk. Avoid alcohol (good for your health in general) avoid sugary / fizzy drinks.

In general avoid processed foods as well.

I'm eating around 1200 a day (except for the odd treat day) since the beginning of January.
I'm not hungry. I eat small regular meals and snacks. Its probably the best I've ever felt about any weight loss plan I've been on.
I will add that I'm not looking at macros and nutrients but will do when I get my weight down a bit more.
I'm fairly sedentary.

Breakfast: 206 cals
40g overnight oats, 15g blueberries, 200ml almond milk, lemon tea

Lunch: 341 calories
40g chicken slices, 50g prawns, edamame beans, green salad, hard boiled egg, cherry yoghurt, lemon tea

Dinner: 309 calories
Chicken in mushroom sauce with baby potatoes, lime and soda

Snacks:
Protein shake 98 cals
Fulfil bar 198 cals

Total 1142 cals
26% fat, 38% protein, 36% carbs

It's totally doable...

On the US TV show "my 600lb life" the doctor always gives the patient a 1200 calorie diet. The patients have lots of fat to use up, but even so, 1200 calories seems to me to be punishingly low.

Thanks @VaddaABeetch, I also have a fair amount of cheeses, feta with roast veg is one of my favourites and Arlo mozzarella is high in protein and lower in fat than the regular one. I have some tofu but I tire of it very easily so I have it less regularly. Do you bulk buy the yoghurt or make your own? Doesn't it get expensive having one each day?

Thanks for the diet tips @Twizbe and @AuntieStella , I do have some nuts in my diet, maybe need to increase this bit more. Grains are pretty much all wholemeal (I have given children wholemeal since early on so they don't always want white). I don't drink anything except water most of the time, have the occasional meal/evening out where I will have some alcohol but this is usually no more than couple of times each month. When I am out, I eat what appeals to me, I don't think about macros or calories, just what I think I will enjoy the taste of - it isn't often so I am not prepared to restrict. Cutting out the sugar is hardest, I have habit of wanting sweet food in the evening!

@RaininSummer totally agree, drives me mad that DH can have a HUGE allowance compared to me!

Thanks for calculation @AGG, it makes sense and few others have also suggested the 1400/1500 mark which I expected (thank you all).

@confusedaboutcalories Aldi 500g of protein yogurt is €1.49. Imagine it’s cheaper in Uk?

I'll have a look, Aldi isnt local to me. Sainsburys is my local and usually £2+ (unless on offer). I buy some bigger containers from Costco when I go but not enough space to store if I were eating that much

Thanks @PinotPony, I am veggie which makes the protein a bit harder if trying to avoid processed meals.

It is do-able but challenging hence me wanting to use a coach and learn from them

Any ‘professional’ who advises a perfectly healthy-weight woman to follow a 1,200 kcal a day diet doesn’t sound particularly professional to me.