Meet the Other Phone. Only the apps you allow.

Meet the Other Phone.
Only the apps you allow.

Buy now

Please or to access all these features

Weight loss chat

A space to talk openly about weight loss journeys and challenges. Mumsnet hasn't checked the qualifications of anyone posting here. You may wish to speak to a medical professional before starting any diet.

How many calories a day?

20 replies

HowLongToXmas · 22/09/2020 23:01

Just that. How many calories a day are you taking in in order to lose weight?

OP posts:
Choosingmyring · 22/09/2020 23:02

I did well on 1200 but it really does depend on your weight and activity levels. Have you done a TDEE calculation?

TwentySixPointTwo · 23/09/2020 10:16

Understand your TDEE (e.g. tdeecalculator.net/)

Substract 10-20% and eat that.

For exmaple, if your TDEE is calculated at 2200 per day, then aim to eat between 1760-1980 per day for a slow, steady and (most importantly) sustainable loss.

HowLongToXmas · 23/09/2020 10:49

Thank you both. That website says around 1,650 for me and I'm currently doing between 850 and 1,150 so that should be enough to lose weight. I have been dropping pounds I believe, but I'm too scared to get on the scales so I'm relying on my OH telling me what he 'sees' and on my clothes.

OP posts:
TwentySixPointTwo · 23/09/2020 12:24

You're an adult who makes their own decisions but, honestly, for me I would be very concerned about the risks of going so low, assuming there are no underlying health issues.

20% of 1650 = 1320. That is the lowest I would go, in your position.

Any lower and you risk:

  • not getting enough nutrition because you are not eating the volume of food for that to be likely, espeically at 850 cals.
  • seeing bigger changes in the hormones that regulate weight loss and appetite so that you find yourself increasingly hungry and less likely to lose weight, even on those numbers; your body WILL fight you to put the weight back on, unless you learn to work with it
  • making the process so miserable that you just cannot stick to it long term
  • big rebound weight gains once you stop
  • (the big one) finding yourself back at the same weight, or heavier, down the line because you haven't learned how to eat at a sustainable, fulfilling level that does not cause weight gain.

If you do it properly, it might seem to take longer. The reality is that what you do is more likely to stay done, and so the route ends up being the shorter one.

I have walked this walk. To get a loss that stuck I needed to take a gentler approach than just cutting hard on my calories and trying to starve my body into submission.

HowLongToXmas · 23/09/2020 12:57

To be honest I'm not finding it that hard. I am having to plan what I eat (which I never did before) but because I love salads I'm still eating until I'm full. And I have started upping my protein intake too. So hunger is not an issue.

I don't understand the 20% calculation - what does that show please? I went on that website that shows how many calories you need per day so I could work out a 500 cals deficit that would allow me to lose 1kg per day. But I've never come across that 20% reference. Thank you.

OP posts:
TwentySixPointTwo · 23/09/2020 13:32

Taking off 500kcals is also one way to do it, but it doesn't take into account that larger people can run a higher deficit and then once you go down to your lower weight, 500kcals may be too large a deficit to be practical. As a result using a % allows bigger deficits to start, dropping slowly down to smaller deficits near the end.

e.g. someone weighing 300lbs might have a TDEE of 2500 kcals per day. They can drop 500 cals and go to 2000 easily, and still be eating enough food to get all their vitamins and minerals etc.

BUT someone who weighs 140lbs, might have a TDEE of 1500. If they drop 500kcals they are down into very low calorie territory. However, if they drop 10-20% they are running at 1200-1350 cals. Which is better for long term sustainable loss.

The issue with large deficits used over a long time is that your body will not like them. Bodies are 'designed' to hate change (even the change that makes them healthier) and have several machanisms to try and push you back to wherever you started. e.g. You won't be hungry for the first few weeks but sooner or later the body tends to fight back. It will 'turn up' the hormones that make you hungry so that even a manky old biscuit left out on the side for 2 days starts to look good Grin. The willpower that is so easy in the firs few weeks becomes harder and harder, your mind obsesses about food because it is evolutionarily programmed to do what it takes to force you to prioritise and seek out food when it thinks you are losing too much weight.It won't care that the loss is healthy, it will only care that it is different to wat came before.

Your body will also start to economise to the new low calorie amounts. Things it would spend calories doing when calories were plentiful, it will stop doing. Things like heat production, damage repair will be slower, hair growth will slow, etc. It will turn down your energy levels so that you move less and conserve more. It will reduce what it is using every day to try and balance out with what is available.

That happens even at a higher calories amount (smaller deficit).

Weight loss slows or stalls and suddenly you find yourself hungrier than ever but for smaller results.

If you started with a higher calorie amount you always reserve the option to drop your cals down a little bit again. e.g. If you were eating 1400 cals a day and losing, you can go down to 1300 cals when loss stalls.

BUT if you start right out the gate on 850 then you cannot drop lower. You are stuck with a body that tries hard to only burn 850 cals a day rather than the 1600 you started out burning.

Plus, unless you are being extraordinaly careful about how you spend your 850 cals it is hard to get all the vitamins, minerals, etc your body needs in such a low volume off food.

Such a low amount also never allows you to normalise habits that will keep the weight off. Habits are the key to long term success so i you don't develop them now, they won't be there when you need them to maintain your loss, and so instead you are likely to go back to whatever habits caused the gain in the first place.

Anyway, I'm not trying to tell you that you are doing the "wrong" thing because we all must find our own way. Just what caused me to stop wasting time cutting hard and instead look at what it takes to lose weight in a way that it stays gone, rather than fights to come back.

HowLongToXmas · 23/09/2020 15:55

@TwentySixPointTwo Thank you so much for taking the time to write your reply. One of the things I'm not doing now, is exercising. I used to work out a lot but with lockdown and my inherent laziness, I haven't done anything since this winter. So my plan is to increase calories when I start working out again. Thing is I so can't be bothered to do ANY exercise :-(

OP posts:
BasinHaircut · 23/09/2020 17:27

I am currently 12st 4lb and 5ft 9ins.

I weight train 3-4 times per week and do a bit of yoga. My general activity level at the moment is shocking though as I’ve been working from home for 6 months and looks like it will be at least another 6 month now so I’m staring to make myself go for short walks at lunchtime and just generally be more active at the weekends.

I know I can lose weight slowly at 1600-1700 kcals per day so I’m trying to stick to that.

random9876 · 24/09/2020 18:53

Ah! I just posted about this. I am quite short (5.4) and 43 and wanted to lose a stone. I have been trying for 1500 a day, which I thought was sensible. but I have been losing 3-4lbs a week on that over 3 weeks. I am a bit like BasinHaircut in that I do exercise regularly (HIIT, bit of weights) but I home working and just working long hours at the desk.

However, just this minute ago I put my muscle mass (I had a body scan, and I am built like an ape, probably genetically) and weight and exercise into a calculator and it told me that maintenance would be 2,250 for me, and I should be eating 1600-1750. so maybe it really is actually a bit too low! I have actually noticed it has made my hormones funny. Christ the whole thing is confusing, I thought I was being sensible with 1500! Clearly I have nearly lost the weight now, but it's about maintenance (I mindlessly ate tons over the last year due to stress).

TwentySixPointTwo · 24/09/2020 20:41

It is so personal and all guides are just that - guides. The best way to work out your maintenance cals is to eat at a certain point for about 6 weeks (long enough to cover a full menstrual cycle to rule out hormonal weight quirks) and then look at whether you have gained or lost. e.g. if the guides say 2250 cals per day, then start with that.

A trend towards gaining - drop cals down a smidge and try again for six weeks.

A trend towards losing - pick cals up a smidge and try again for six weeks.

Stayed about the same, sometimes a little up, sometimes a little down but with a trend that remains flat - bingo! Grin

random9876 · 24/09/2020 20:46

This is exactly what I'm going to need to do, TwentySixPointTwo! Smile

LaLaLanded · 26/09/2020 11:00

@TwentySixPointTwo your explanations and guidance are the best I’ve heard on here! 18-year-old me would have been saved a lot of heartache and issues by hearing something like that.

People don’t look at the actual numbers enough. Most people need more calories than they think, particularly women, as we are fed (pun intended) a rhetoric of women’s bodies not needing much, and being feminine involving eating smaller amounts.

Example: I’m 5’10”, run a lot and am generally active anyway, and need to eat approx. 2,500 calories per day to maintain a BMI of around 19.5. If I’ve done a long run I might eat 3,000. At 18 (active then too) I read in stupid magazines that women should eat 1,200, calories p/day for weight loss, dutifully applied that theory, and was shocked to be diagnosed with anorexia a year later! Eating too few calories for my specific needs had messed with my hormones and perception of normality and it took bloody years to unlearn.

So yes... work out your actual calorie needs based on your specific body and activity level, and remember that losing slowly and steadily is the only sustainable and sane way.

TwentySixPointTwo · 26/09/2020 11:23

LaLaLand - thanks very much. I think most of us who have done this dance multiple times in our lives and then found a way to succeed with balance, think often of 18 years old us and what could have been different with different knowledge.

Like so many people, by the time I was 18 I had already started to restrict food to affect how I looked. Like so many people, I did it with no knowledge of what I was doing. Cut hard. Suceeded but then failed, binged, regained and more.

If you looked at my weight history you would see it drop suddenly then build back up to a higher-than-before level, then drop again, then build back up again. Rinse and repeat over and over. In fact, I would have been better to have taken time then to learn what my body needs and to focus on giving it that.

Instead I spent so many years losing and gaining and not once did I ever maintain anything. Right up until I tried something different and focussed on holistic well being and understanding, not low calories and the scale number.

It's so hard to break the cycle but I really don't think there is another way to long term health.

ScrapThatThen · 26/09/2020 11:39

I can lose slowly on 1650 and sustain it. I have 2000 cals on a Friday before a 6 mile run the next day. I think it keeps my metabolism on its toes to have more one day a week. I don't eat more generally for other exercise. I'm prepared to track every day long term now, because apps make it easy. I like eating this way. I tend to have the same or similar breakfast lunch and snacks with a few weekly variations, then approx 500 cals of dinner.

waitingforautumn · 26/09/2020 15:03

The only thing that has ever worked for me long term is eating slightly below my RDI, as opposed to going on any sort of crash diet. I'm 5"8 and just over 10st, and can put away 2000-2400 a day without gaining anything. So eating around 1600-1700 a day = reliable weight loss for me. (But this is hard as my body wants about 2000 a day and if I don't make a conscious effort to cut back I'll always end up at 2000 or so by night time).

It wasn't always like this though, over my teens and early twenties I used to compulsively overeat and god knows how much I'd eat a day unregulated! Probs 3000 or more some days coming to think of it BlushConfused. I could shed pounds on crash diets of eating mostly salad and cereal but would feel like crap and always ended up gaining more than I'd lost in the LR. Not good.

Anyway I finally sorted my life out and learnt all about intuitive eating / tackled the cause of my emotional eating... Went down from 12.5 stone to 10 stone in under a year by eating about 1600 a day, going over that on celebrations or when out for dinner of course (life happens, don't miss it!). I know 1600 can sound a lot to some people to lose weight on but relative to my height and frame it is a big deficit. I've maintained my current weight for about 4 years now and it is truly effortless, weigh myself every other month, and I feel "chemically rebalanced" again. I don't think I'd feel so content where I am if I hadn't lost weight through eating balanced meals everyday (real food not diet food), doing regular walking (4-5 miles walking to work and back each day plus a lunchtime walk) and allowing myself a bit of whatever I fancied. Not sure about you but my issue was eating too much of everything - by portioning things out, not going back for seconds when I wasn't hungry at all, not eating til I was stuffed and skipping something sweet after meals more often than not, the weight dropped off and I didn't have to miss out on what I fancied at all. And that way of living has stuck.

My weight loss defo accelerated when I tried intermittent fasting and started skipping breakfast each day - it's amazing how you adapt to it and breakfast feels so unnecessary after that! (I found my concentration was best on an empty stomach right before lunch too so this helped me get through the morning at work without thinking about food) Even if you think it won't suit you, give it a go and you'll be amazed by your shift in mindset and the easy save of 300-500 cals or so on brekkie each day. I did start to miss "breakfast foods" though so having started incorporating breakfast again since working from home, but I do get a morning slump and afternoon slump which I didn't ever get when I skipped breakfast (therefore am snacking more). What I mean to say is that when trying to lose weight there are defo appetite suppressing perks to missing breakfast, and it really did help me along and teach me about real hunger :)

Not sure if this is a satisfactory response to your post but just wanted to help show that everyone has diff calorific needs and diff journeys! Some people have to eat shockingly little (IMO) to lose but others can have / need more. Factor in your height, weight, activity level and take note of how much you need to eat a day to feel satisfied, irrespective of what your BMI calculator is suggesting you should eat. Then go from there if hoping to lose x x

DaBaDe · 27/09/2020 15:56

I need to consistently eat 1000 or less a day to lose any weight, but I'm short and not overweight (115 lbs).

I have stubborn fat still :( it's hard going.

HowLongToXmas · 27/09/2020 16:31

How tall are you @DaBaDe ?

OP posts:
DaBaDe · 27/09/2020 16:34

@HowLongToXmas

How tall are you *@DaBaDe* ?
5'2 on a good day!
molifly14 · 27/09/2020 16:36

600-800

HowLongToXmas · 28/09/2020 19:57

Encouraging to see I'm not the only one who needs to eat around 1,000 cals a day or less to lose weight. Thank you :-)

OP posts:
New posts on this thread. Refresh page
Swipe left for the next trending thread