Why Choosing the Right Calorie Goal Is Important for Weight Loss

If you’re like many people on a weight loss journey, you’re likely cutting more calories than you need to.

When you begin your weight loss journey, you may be tempted to drastically cut calories to reach your goal faster, but this can be counterproductive.

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

For example, many people believe that they need to stick to a 1,200 calorie diet to lose weight. But that’s not entirely true. “It may be possible to meet minimum nutritional requirements. 1,200 calories per dayBut that doesn’t mean it’s easy or that doing so is ideal,” says Stephanie Nelson, senior nutrition scientist at MyFitnessPal.

“Getting all your nutrients at a low-calorie level is a pretty difficult jigsaw puzzle,” she says.

What You Need to Know About Setting Calorie Goals That Are Too Low

According to Nelson, these are some of the most important reasons to consider setting a higher calorie goal. This is the main reason why a low-calorie diet can potentially hinder your weight loss journey.

1. Inflexible

Although a low calorie goal of 1,200 calories may technically be enough to hinder physical development. nutritional deficienciesThere may not be much room for added flexibility in your diet.

“The more calories you have to process, the easier it is to get all the nutrients you need because you can include a wider variety of foods,” says Nelson.

Plus, the 1,200 calorie goal is unnecessarily difficult. There is no room for ice cream on a summer day or a slice of cake at a party. If your calorie goals don’t allow you to be flexible with your life, you’re unlikely to stick to them.

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2. It can lead to muscle loss.

One of the biggest problems with setting your calorie goal as low as 1,200 is that it often results in: muscle loss Additionally, body fat reduction.

“Anytime you are in a calorie deficit, your body will break down fat for energy, but it doesn’t stop there. Muscles will also break down.“The more aggressive the calorie deficit, the more likely you are to lose muscle mass along with fat,” says Nelson.

To avoid this, Nelson suggests reducing the number of calories you eat, usually in moderation.

“We have shown in our research that the maximum calorie deficit you can have without risking significant muscle loss is approximately 500 calories a day,“The higher your calorie goal, the easier it will be to maintain muscle mass while losing fat.”

3. Drastic change is needed

If you set your calorie goal too low, you may need to radically change the way you eat throughout the night. Average North American Meal 3,540 calories per day According to UN data. Imagine what you would have to do to cut your daily intake by more than half.

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

“Instead of overhauling your entire diet all at once, try making gradual adjustments,” suggests Nelson. “For example, you could replace sparkling water with sparkling water or reduce the amount of peanut butter you use in your sandwiches.”

4. It may affect hunger hormone levels.

You already know that if you don’t eat enough, you’ll get hungry. But lack of willpower is not the cause. Maybe it’s hormones.

“If you cut your calories too much, your body’s hunger hormones will go into overdrive, making you feel hungrier than usual,” she explains. “These hormonal changes can last for a long time. Up to 1 year “Once you stop being in a calorie deficit, it becomes more difficult to maintain weight loss over the long term.”

Nelson also points out that a less aggressive calorie deficit can help prevent hormonal imbalances that may occur unknowingly. whet one’s appetite.

About our experts:

Joey Manning Health journalist and former nutrition editor at Prevention magazine. Her writing has appeared in many 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 nutrition 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’s right for you? As always, you should consult your doctor before starting any diet or exercise routine. Nelson also suggests getting a basic understanding of your current calorie intake by: Download the MyFitnessPal app.

Track your meals and snacks

Setting goals requires understanding your starting point. “Track your meals and snacks for at least a week, including weekdays and weekends, to get a good idea of ​​your eating habits,” advises Nelson. “You can start making adjustments from there. Start by cutting back on a little 200 calories a day.”

Weight loss begins when you reduce calories enough to enter a calorie deficit. This means consuming fewer calories per day than your body needs.

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

“general estimate They say a calorie deficit of 500 calories a day is about a pound of weight loss per week, but that’s actually pretty aggressive,” says Nelson.

Remember that weight loss is not one size fits all. “For obese people 1 pound per week Or a 500-calorie deficit is appropriate,” says Nelson.

But what if you don’t have obesity? “I would suggest a 250 calorie deficit, or half a pound per week.” In either situation, your calorie goal is likely to be 1,200 or more, Nelson says. You can manage your weight loss percentage by setting goals in MyFitnessPal.

Get ready for the plateau

When determining your calorie goal, it’s a good idea to anticipate weight loss plateaus. This is when, despite your best efforts, progress seems to be stalling. Nelson says setting a higher calorie goal from the start can help you get through this situation.

If you’ve reached a plateau and are working from a small to medium calorie deficit, you have more options than those who cut calories to the bone from the start. “You have leeway to make adjustments without falling to unsustainable calorie levels,” explains Nelson.

Consider Maintenance

Reaching and maintaining a healthy weight is a lifelong journey. You may focus on losing weight today, but the number of calories you consume now may affect how successful you are at maintaining weight loss later on.

If you consume more than 1,200 calories, you are more likely to avoid the risks that come with rapid weight loss. Your metabolism slows down and hunger increases.The same holds true even after you achieve your goal.

Establish sustainable habits now that will help you later, like tracking. “One of the biggest predictors of weight loss success is continuing to track it after you lose it,” says Nelson. This will help you stay accountable and prevent you from gradually falling back into old habits.

Bottom Line: Setting the right calorie goal is essential to weight loss success

Low-calorie diets may seem like a quick fix, but they are often too low to provide the nutrients your body needs. You may also become too hungry to keep trying.

By making small, consistent changes and giving your body the nutrients it needs, you are more likely to maintain a healthy weight.

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