Why choosing the right calorie target is important for weight loss

If you’re like many people on a weight loss journey, you may be cutting back on calories more than you should.

When you start your weight loss journey, it may be tempting to drastically cut calories to reach your goal faster, but that can be counterproductive.

In fact, 1,200, 1,500, or even 2,000 calories may not be enough for some people, depending on their starting weight and lifestyle. If you have a job that requires physical activity, such as a nurse or construction worker, you may need to eat more than someone who sits all day.

For example, many people believe that they need to adhere to a 1,200 calorie diet in order to lose weight. But that’s not entirely true. “It may be possible to meet minimal nutritional needs.” 1,200 calories per dayBut that doesn’t mean it’s easy or that it’s ideal to do,” says Stephanie Nelson, lead nutrition scientist at MyFitnessPal.

“Getting all the nutrients in at that low calorie level is a very difficult jigsaw puzzle,” she says.

What you need to know when setting calorie goals that are too low

According to Nelson, these are some of the most important reasons to consider setting higher calorie goals. These are the main reasons why a diet that is too low in calories can derail your weight loss journey.

1. Inflexible

A low-calorie goal of 1,200 calories may technically be enough to prevent development malnutritionwhich may not leave much room for flexibility in your diet.

“The more calories you have to work with, the more diverse foods you can include, which makes it easier to get all the nutrients you need,” says Nelson.

Additionally, the 1,200 calorie goal is unnecessarily difficult. You can’t afford to eat ice cream on a summer day or cake at a party. Even if you hit your calorie goal, if you don’t have flexibility in your life, you’re unlikely to reach your goal.

2. May lead to muscle loss

One of the biggest problems with setting calorie goals as low as 1,200 is that it often leads to problems such as: loss of muscle In addition to fat loss.

“When you’re in a calorie deficit, your body tries to break down fat for energy, but it doesn’t stop there. muscles are also broken down” says Nelson. “And the more severe your calorie deficit, the more likely you are to lose muscle mass along with fat.”

To avoid this, Nelson suggests moderately reducing your daily calorie intake.

“Studies have shown that the maximum calorie deficit that can be achieved without risking significant muscle loss is approximately 500 calories per day,” she says. “Higher calorie goals make it easier to maintain muscle mass while losing fat.”

3. Fundamental change is needed

If the calorie goal you set is too low, you may need to radically change the way you eat overnight. average north american diet 3,540 calories per day According to United Nations data. Imagine what you would have to do to reduce your daily intake by more than half.

When it comes to weight loss, small changes and a slow and steady approach are better for most people than drastic calorie reductions. And the data shows it! More than half of MyFitnessPal members who reported achieving at least 90% of their goal weight lost an average of less than 1 pound per week.

“Instead of overhauling your entire diet at once, try making gradual adjustments to your diet,” Nelson recommends. “For example, you can replace soda with sparkling water or reduce the amount of peanut butter on your sandwich.”

4. May affect hunger hormone levels

You already know that if you don’t eat enough, you get hungry. But the cause is probably not your lack of willpower, but your hormones.

“If you cut back on calories too much, your body’s hunger hormones go into overdrive, making you feel hungrier than usual,” she explains. “These hormonal changes can last for a long time. up to 1 year Stopping your caloric deficit will make it more difficult to maintain weight loss in the long term. ”

Nelson also points out that limiting an aggressive calorie deficit may also help prevent hormonal imbalances that are caused unconsciously. increase appetite.

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About the experts:

joy manning He is a health journalist and former nutrition editor for Prevention magazine. Her work has appeared in many publications, including Men’s Health, Eating Well, Shape, and Web MD.

Stephanie Nelson (MA, RD) I’m a registered dietitian and MyFitnessPal’s in-house nutrition expert and nutrition scientist. She graduated from San Diego State University with a focus on research and disease prevention.

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How to choose a calorie goal that’s right for you

So how can you set a calorie goal that’s right for you? As always, consult your doctor before starting any diet or exercise routine. Nelson also suggests getting a baseline of your current calorie intake by: Download the MyFitnessPal app.

Track your meals and snacks

To set goals, you need to understand your starting point. “To get an accurate picture of your eating habits, log your meals and snacks for at least a week, including weekdays and weekends,” advises Nelson. “From there, you can start making adjustments, starting with a small reduction of 200 calories per day.”

If you reduce your calories until you are in a calorie deficit, you will begin to lose weight. That means you are taking in fewer calories than your body needs each day.

Fun fact: MyFitnessPal gives members access to one of the world’s largest nutrition databases. Track calories with app.

“General estimate “It’s been said that a calorie deficit of 500 calories per day equates to about 1 pound of weight loss per week, which is actually quite aggressive,” says Nelson.

Remember, weight loss is not a panacea. “For obese people, 1 pound per week Or a 500 calorie deficit is appropriate,” says Nelson.

But what if there is no obesity? “We recommend a 250-calorie deficit, or half a pound per week.” In either situation, your calorie goal is likely to be more than 1,200, Nelson says. You can manage your weight loss rate with MyFitnessPal’s goal settings.

Prepare for a downturn

When setting your calorie goals, it’s a good idea to anticipate periods of weight loss plateau. It’s when, despite your best efforts, progress seems to be stagnant. Nelson says setting a high calorie goal from the beginning can help you get through this.

If you’ve hit a plateau and are working with a small to moderate calorie deficit, you still have more options than someone who drastically cuts calories to begin with. “There is room to adjust without dropping to unsustainable calorie levels,” Nelson explains.

Consider maintenance

Achieving and maintaining a healthy weight is a lifelong journey. You may be focused on weight loss today, but how many calories you’re eating now can affect how successful you are at maintaining weight loss later on.

If you eat more than 1,200 calories, you’re more likely to avoid the pitfalls associated with rapid weight loss. Decreased metabolism and increased hungereven after achieving the goal.

Establish sustainable habits now that will help you later, like tracking. “One of the big predictors of weight loss success is continued follow-up after weight loss,” Nelson says. This will help you stay accountable and avoid slipping back into old habits over time.

Bottom line: Setting the right calorie goals is essential for successful weight loss

A low-calorie diet may seem like an easy solution, but it’s often too low to provide the nutrients your body needs. You may also become so hungry that you lose the motivation to keep trying.

By consistently making small changes and giving your body the nutrition it needs, you’re more likely to maintain a healthy weight.

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