![\"How](\"https:\/\/blog.myfitnesspal.com\/wp-content\/uploads\/2024\/09\/how-to-set-the-right-calorie-goal-1024x684.jpg\")
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If you\u2019re like many people on a weight loss journey, there\u2019s a chance you\u2019re cutting more calories than you need to.\u00a0<\/p>\n
When you start a weight loss journey, it can be tempting to drastically cut calories to reach your goal faster, but that can be counter productive.\u00a0<\/p>\n
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 construction worker, you\u2019ll likely need to eat more than someone who sits all day.<\/p>\n
For example, many people believe they need to adhere to a 1,200 calorie diet to lose weight. But that\u2019s not entirely true. \u201cIt may be possible to meet your minimum nutritional needs on 1,200 calories a day<\/a>, but that doesn\u2019t mean it\u2019s easy to do, or that doing it would be ideal,\u201d says Stephanie Nelson, lead nutrition scientist at MyFitnessPal.\u00a0<\/p>\n \u201cIt\u2019s quite a difficult jigsaw puzzle to get all your nutrients in at that low-calorie level,\u201d she says.\u00a0<\/p>\n According to Nelson, these are some of the most important reasons to consider setting a higher calorie goal. These are the main reasons a too-low-calorie diet could potentially derail your weight loss journey.\u00a0<\/p>\n While a low calorie goal of 1,200 calories might technically be enough to keep you from developing nutrient deficiencies<\/a>, it might not leave much room for flexibility in your diet.\u00a0<\/p>\n \u00a0\u201cThe more calories you have to work with, the easier it is to get all the nutrition you need because you can include a wider variety of foods,\u201d says Nelson.<\/p>\n Plus, a 1,200 calorie target is just unnecessarily hard. It doesn\u2019t leave you the room to have an ice cream on a summer day or a slice of cake at a party. If your calorie goal doesn\u2019t leave you the flexibility to live your life, you\u2019re unlikely to stick with it.\u00a0<\/p>\n What an 1,800-Calorie Day Looks Like ><\/strong><\/a><\/p>\n<\/div>\n<\/div>\n One of the biggest issues with setting a calorie goal as low as 1,200 is that it often leads to muscle loss<\/a> in addition to fat loss.\u00a0<\/p>\n \u201cWhenever you\u2019re in a caloric deficit, your body is going to break down fat for energy\u2014but it doesn\u2019t just stop there. It will also break down muscle<\/a>,\u201d says Nelson. \u201cAnd the more aggressive your calorie deficit, the more likely you are to lose muscle mass along with fat.\u201d<\/p>\n To avoid this, Nelson suggests cutting back the number of calories you usually eat modestly.<\/p>\n \u201cWe\u2019ve found through research that the maximum calorie deficit you can have without risking significant muscle loss is about 500 calories per day,<\/a>\u201d she says. \u201cA higher calorie goal makes it easier to maintain your muscle mass while still losing fat.\u201d<\/p>\n If you set a calorie goal that\u2019s too low, you may need to radically change the way you eat overnight. The average North American eats 3,540 calories per day<\/a> according to United Nations data. Imagine what you\u2019d need to do to cut your daily intake in half or more.\u00a0<\/p>\n When it comes to weight loss, small changes and a slow-and-steady approach is probably better than drastic calorie cuts for most people. And the data shows it! More than half of MyFitnessPal members who reported achieving at least 90% of their goal weight lost less than 1 pound per week on average.\u00a0<\/p>\n \u201cInstead of overhauling your entire diet all at once, try making gradual adjustments,\u201d Nelson suggests. \u201cFor example, you might swap out a soda for sparkling water or cut back on the amount of peanut butter you\u2019re using in your sandwich.\u201d\u00a0<\/p>\n You already know when you don\u2019t eat enough, you get hungry. But it\u2019s not your lack of willpower that\u2019s to blame\u2014it\u2019s likely hormonal.<\/p>\n \u201cWhen you cut calories too much, your body\u2019s hunger hormones go into overdrive, making you feel hungrier than usual,\u201d she explains. \u201cThese hormonal changes can persist for up to a year<\/a> after you stop your calorie deficit, making it even harder to maintain your weight loss in the long run.\u201d<\/p>\n Nelson also notes that a less aggressive calorie deficit can also help prevent hormonal imbalances that can subconsciously ramp up your appetite<\/a>.<\/p>\n Joy Manning<\/strong> is a health journalist and a former nutrition editor for Prevention magazine. Her writing has appeared in many publications, including Men\u2019s Health, Eating Well, Shape, and Web MD.<\/p>\n Stephanie Nelson (MS, RD) <\/strong>is a Registered Dietitian and MyFitnessPal\u2019s in-house nutrition expert and nutrition scientist. She graduated from San Diego State University with a focus on research and disease prevention.<\/p>\n So, how do you go about setting a calorie goal that\u2019s right for you? As always, you should consult with your physician before starting any diet or exercise routine. Nelson also suggests getting a baseline understanding of your current calorie intake by downloading the MyFitnessPal app<\/a>.<\/p>\n To set a goal, you need to understand your starting point. \u201cTrack your meals and snacks for at least a week, including both weekdays and weekends, to get a good representation of your eating habits,\u201d Nelson advises. \u201cFrom there, you can begin to make adjustments\u2014starting with a small reduction of 200 calories per day.\u201d<\/p>\n You\u2019ll start losing weight when you reduce your calories enough to enter a calorie deficit. That just means you\u2019re eating fewer calories than your body needs in a day.\u00a0<\/p>\n Fun fact:<\/strong> MyFitnessPal gives members access to one of the world\u2019s largest nutritional databases. Track your calories in the app<\/a>.\u00a0<\/p>\n \u201cCommon estimations<\/a> say that a calorie deficit of 500 calories per day is about one pound weight loss per week, but that\u2019s actually quite aggressive,\u201d says Nelson.<\/p>\n Remember, weight loss isn\u2019t one-size-fits-alls. \u201cFor people with obesity, one pound per week<\/a> or a 500 calorie deficit is appropriate,\u201d says Nelson.\u00a0<\/p>\n But if you don\u2019t have obesity? \u201cI would suggest a 250 calorie deficit, or half-a-pound per week.\u201d In either situation, your calorie goal will likely be above 1,200, says Nelson. You can manage your weight loss rates in your Goal settings in MyFitnessPal.<\/p>\n When you\u2019re deciding on a calorie goal, it\u2019s a good idea to anticipate weight loss plateaus. That\u2019s when your progress seems to stall despite your best efforts. Nelson says that setting a higher calorie goal from the beginning can help you navigate this situation.\u00a0<\/p>\n If you do hit a plateau and you\u2019re working with a small to medium calorie deficit, you have more options compared to people who cut their calories to the bone from the outset. \u201cYou have wiggle room to make adjustments without dropping to an unsustainable calorie level,\u201d Nelson explains.<\/p>\n Reaching and maintaining a healthy weight is a lifetime journey. Today, you might be focused on weight loss, but how many calories you eat now can affect how successful you are at maintaining your weight loss later.\u00a0<\/p>\n When you eat more than 1,200 calories, you\u2019re more likely to avoid the pitfalls that come with rapid weight loss\u2014including a slower metabolism and heightened hunger<\/a>, even after you\u2019ve achieved your goal.\u00a0<\/p>\n Establish sustainable habits now that will serve you later on, like tracking. \u201cOne big predictor of weight loss success is continuing to track after you\u2019ve lost weight,\u201d Nelson says. It helps you stay accountable and avoid gradually slipping back into old habits.<\/p>\n While a low calorie diet might seem like a quick fix, it\u2019s often too low to provide the nutrients your body needs. It can also leave you too hungry and discouraged to keep trying.\u00a0<\/p>\n By making small, consistent changes and giving your body the nutrition it needs, you\u2019ll be more likely to maintain a healthy weight.<\/p>\n When you create your profile, we ask you for your age, height, weight, sex, and normal daily activity level. We use these in combination with other factors<\/a> to determine the calories required to maintain your current weight.\u00a0<\/p>\n We also ask how much weight you would like to lose or gain per week, and with this goal in mind we subtract calories (for weight loss) or add calories (for weight gain) to determine your daily calorie and nutrient goals.<\/p>\n As you log your meals, the app visualizes how many calories you\u2019ve consumed with each snack or meal! These insights can help you make gradual adjustments that support your weight loss goals. <\/p>\nWhat to Know About Setting a Calorie Goal That\u2019s Too Low<\/strong><\/h2>\n
1. It isn\u2019t flexible<\/h3>\n
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<\/div>\n2. It can lead to muscle loss<\/h3>\n
3. It requires drastic changes<\/h3>\n
4. It can affect your hunger hormone levels<\/h3>\n
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\nAbout the Experts:<\/h4>\n
\n<\/div>\nHow to Choose the Right Calorie Goal for You<\/strong><\/h2>\n
Track your meals and snacks<\/h3>\n
Prepare for plateaus<\/h3>\n
Consider maintenance\u00a0<\/h3>\n
The Bottom Line: Setting the Right Calorie Goal Is Essential For Weight Loss Success<\/strong><\/h2>\n
\n\nHow MyFitnessPal Can Help<\/strong><\/h2>\n
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