Why choosing the right calorie target is important for weight loss

If you’re like many people who are losing weight, you may be eating more calories than you need.

When you begin your weight loss journey, it may be tempting to drastically reduce calories to reach your goals faster, but this may backfire.

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 physically active job, such as a nurse or a construction worker, you may need to eat more than someone who sits all day.

For example, many people think they need to stick to a 1,200-calorie diet to lose weight. But that’s not entirely true. “1,200 calories per day may meet your minimum nutritional needs, but that doesn’t mean it’s easy to do or that it’s ideal,” says Stephanie Nelson, chief nutritional scientist at MyFitnessPal.

“Getting all the nutrients at such low calorie levels is a pretty difficult jigsaw puzzle,” she says.

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

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

1. Inflexible

While a low-calorie goal of 1,200 calories may technically be enough to prevent you from developing nutrient deficiencies, it may not leave much room for flexibility in your diet.

“The more calories you need to consume, the easier it is for you to get all the nutrients you need because there’s a wider variety of foods you can eat,” Nelson says.

Plus, the 1,200-calorie goal is unnecessarily difficult. It won’t leave you room to eat ice cream on a summer day or grab a piece of cake at a party. If your calorie goal doesn’t allow you the flexibility to live your life, you’re unlikely to stick to it.

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2. It causes muscle loss

One of the biggest problems with setting a calorie goal as low as 1,200 calories is that in addition to fat loss, it often results in muscle loss.

“Whenever you’re in a caloric deficit, your body breaks down fat for energy—but it doesn’t stop there. It also breaks down muscle,” Nelson says. “The worse your calorie deficit is, the more likely you are to lose muscle and fat.”

To avoid this, Nielsen recommends reducing the number of calories you normally eat in moderation.

“We found through research that the maximum caloric deficit you can tolerate without risking significant muscle loss is about 500 calories per day,” she says. “Higher calorie goals make it easier to maintain muscle mass while still losing fat.”

3. Need for radical change

If you set a calorie goal that’s too low, you may need to radically change the way you eat overnight. According to the United Nations, the average North American consumes 3,540 calories per day. Imagine what you would have to do to reduce your daily intake by half or more.

For most people, small changes and a slow and steady approach may be better than drastically reducing calorie intake when it comes to weight loss. The data shows it! More than half of MyFitnessPal members report being at least 90 percent of their goal weight, with an average weight loss of less than 1 pound per week.

“Rather than overhauling your entire diet all at once, try making incremental adjustments,” Nielsen advises. “For example, you could swap out sparkling water for seltzer, or reduce the amount of peanut butter on your sandwich.”

4. It affects your hunger hormone levels

You already know that when you don’t eat enough, you feel hungry. But that’s not why you lack willpower—it’s probably a hormonal issue.

“When you cut back on too many calories, your body’s ghrelin hormone goes into overdrive, making you feel hungrier than usual,” she explains. “These hormonal changes can last up to a year after you stop your calorie deficit, making it harder to maintain weight loss in the long run.”

Nelson also points out that less severe caloric deficits can also help prevent hormonal imbalances, which can subconsciously increase appetite.

About the experts:

Joey Manning is a health journalist and former nutrition editor for Prevention magazine. Her articles have appeared in numerous publications, including Men’s Health, Eating Well, Shape, and Web MD.

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

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

So, how do you set a calorie goal that works for you? As always, you should consult your doctor before starting any diet or exercise. Nelson also recommends downloading the MyFitnessPal app to find out your current calorie intake.

Track your meals and snacks

To set goals, you need to know where to start. “Track your meals and snacks for at least a week, including weekdays and weekends, to better reflect your eating habits,” Nielsen recommends. “From there, you can start making adjustments — starting with a small reduction of 200 calories a day.”

When you reduce calories enough to enter a calorie deficit, you will begin to lose weight. This simply means that you consume fewer calories per day than your body requires.

Interesting facts: MyFitnessPal gives members access to one of the largest nutritional databases in the world. Track your calories in the app.

“Conventional estimates are that a 500-calorie deficit per day equates to about a pound of weight loss per week, but that’s actually quite aggressive,” Nelson says.

Remember, weight loss is not one-size-fits-all. “For obese people, 1 pound or 500 fewer calories per week is appropriate,” Nelson says.

But what if you’re not obese? “I recommend cutting back by 250 calories, or half a pound per week.” In either case, your calorie goal is likely to be higher than 1,200, says Nelson. You can manage your weight loss rate in Goal Settings in MyFitnessPal.

Get ready for the plateau

When you decide on a calorie goal, it’s best to anticipate a weight loss plateau. At that point, despite your best efforts, your progress seems to be stalling. Nelson says setting a higher calorie goal from the beginning can help you deal with this.

If you do hit a plateau and you have a small to moderate deficit in your calorie intake, you have more options than someone who started by cutting their calorie intake to the extreme. “You have wiggle room to make adjustments without falling to unsustainable calorie levels,” Nelson explains.

Consider maintenance

Reaching and maintaining a healthy weight is a lifelong journey. Today, you may be focused on losing weight, but the number of calories you eat now will affect how successful you are at maintaining weight loss later.

When you eat more than 1,200 calories, you’re more likely to avoid the pitfalls of rapid weight loss, including a slowed metabolism and increased hunger, even if you’ve already achieved your goal.

Create sustainable habits now that will help you later, like tracking. “An important predictor of weight loss success is continued tracking after weight loss,” Nelson said. It can help you stay accountable and avoid drifting back into old habits.

Bottom line: Setting the right calorie goal is critical to weight loss success

While a low-calorie diet may seem like a quick fix, it’s often too low to provide the nutrients your body needs. It may also leave you too hungry and discouraged to keep trying.

By making small, consistent changes and providing your body with the nutrients it needs, you’ll be more likely to maintain a healthy weight.

The post Why Choosing the Right Calorie Target is Important for Weight Loss appeared first on MyFitnessPal Blog.

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