Minimum safe caloric intake?

[tgriggs]

I've been using my Fitbit since the first of the year, and with diet and exercise have lost almost 40 lbs, but still have 20 more to lose to get to a healthy BMI for my frame. I realize I chose the hardest eating plan to lose 1-2 lbs a week in a mostly sedentary lifestyle, but it's suggesting a calorie goal of just 696 calories total. That can't be healthy? Perhaps I've set something wrong, but I didn't chose an end date, just an ending goal. I wouldn't think that to be enough calories at any age or lifestyle, but I could be wrong?

[FIT_BIT]

Hello triggs, 

Perhaps there is an error in the options you have suggested.... which the automated calorific cannot correct for you. I am not a fitbit expert having joined yesterday, but very familiar with healthy eating and exercise. 

The absolute minimum calorie intake for a woman is 1,200 calories per day. Anything below this is harmful for your body and unsafe or 500 calorie deficit per day based on your burn, you can consume upto 500 calories less as long as this is above 1,200. 

Anything below 1,200 or more than a 500 calorie deficit is harmful for your body and unsafe!

I am not sure how you hope to lose 1-2 pounds per week with a sedentary lifestyle - is it through diet alone? Or would you also add exercise ....

I would suggest a safer goal for you is the 1/4-1/2 pound a week through diet, if you want to give your weight loss an extra boost, then add exercise (30 mins x 3 times per week) this could take you upto 1/2-1 pound per week.. 

[Raviv · Accepted solution]

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@tgriggs wrote:

I've been using my Fitbit since the first of the year, and with diet and exercise have lost almost 40 lbs, but still have 20 more to lose to get to a healthy BMI for my frame. I realize I chose the hardest eating plan to lose 1-2 lbs a week in a mostly sedentary lifestyle, but it's suggesting a calorie goal of just 696 calories total. That can't be healthy? Perhaps I've set something wrong, but I didn't chose an end date, just an ending goal. I wouldn't think that to be enough calories at any age or lifestyle, but I could be wrong?

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It's not healthy.

If you only have 20 pounds to lose, you shouldn't be on the hardest eating plan, which is something like a 1,000 calorie deficit.  You should only have about a 250-500 calorie deficit at most,

I know it sounds like you'll lose it faster if you restrict more, but it doesn't work that way in real life.  It makes it harder to lose the weight.  Your body will be healthier while losing the 20 pounds if you up your intake.

Best option?  Up your calories and get to the 250 calorie or so deficit with some kind of exercise.  Then you also be building muscle, which looks tighter for the same amount of weight.  And you get to eat more, which means you're getting more nutrients if it's quality food.

[W247]

I think Raviv is right, you need to up your calories with quality food, really check and see where your empty calories are at and replace them with healthier ones. A nutritionist upped my calories since I am working out 3-4 days a week and I am having a hard time eating all the food! The healthier choices you make, the more you actually consume and those good foods fuel your body better!