Safely Reducing Your Calorie Intake for Weight Loss | QA

Safely Reducing Your Calorie Intake for Weight Loss | QA

by | Oct 8, 2019 | All, Ask Our Dietitian, Home

Question:

Hi, I wanted to ask a question about dieting. What is the lowest number of daily calories for an adult woman (34 years old, 5’6”, 140 lbs.) that is safe but will also allow for weight loss? I’ve been even eating 1,200 or so per day, but I’m not sure if that’s accurate. Thanks!

– Jess S.

Answer:

First off, 140 pounds for a height of 5’6” makes your BMI 22.6, within a healthy range (18.5-24.9). In general terms, 1,200 calories for women and ,1500 calories for men have long been used as minimum recommended intake levels. Even at these amounts it’s difficult to meet vitamin and mineral requirements unless one’s diet is exceptionally nutrient-rich and balanced. 

Using personalized estimates based on standardized equations is more predictive of actual needs. Using your age, height, weight and gender, your calculated base energy requirement, called basal metabolic rate (BMR), is 1,352-1,376 calories daily*. Your body composition, genetics and physiology, among other factors, determine your true metabolic rate which may be higher or lower than estimated. 

It’s not advised to reduce intake to BMR minimum very long for successful fat loss. Restricting intake to that level creates such an energy deficit that lean mass starts to break down for fuel. The scale may show a weight drop – often significant – from the water released as stored glycogen is used to fill the energy gap. Neither of these conditions foster fat burning or improve body composition.  

My best advice is to increase physical activity which will help retain lean mass and allow you to get sufficient nutrients from a more generous diet. There’s a lot of nutrition you can pack into 150 calories of wholesome foods. A yogurt parfait or bowl of crunchy popcorn is worth a half hour of dancing, recreational biking or swimming in my book! 

*based on Mifflin–St. Jeor and WHO equations. 

Suggested further reading: 

Resting Metabolic Rate: Best Ways to Measure It – And Raise It, Too https://www.acefitness.org/certifiednewsarticle/2882/resting-metabolic-rate-best-ways-to-measure-it-and/ 

Calories Burned in 30 Minutes For People of Three Different Weights https://www.health.harvard.edu/diet-and-weight-loss/calories-burned-in-30-minutes-of-leisure-and-routine-activities 

– Debbie J., MS, RD

This article should not replace any exercise program or restrictions, any dietary supplements or restrictions, or any other medical recommendations from your primary care physician. Before starting any exercise program or diet, make sure it is approved by your doctor.

Some questions have been edited for length and/or clarity.

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How to Calculate BMR and Calorie Limits After Weight Loss | QA

How to Calculate BMR and Calorie Limits After Weight Loss | QA

by | Oct 3, 2019 | All, Ask Our Dietitian, Home

Question:

 Hello, I’m a male, age 37, my height is 5’11”, and I weigh 263 pounds. I’ve been sticking to a 1,400-calorie plan pretty strictly with a calorie counter app and weight scale, and I have lost about 32 pounds. This past month I’ve noticed that the weight loss has slowed significantly and is fluctuating much more than the months prior.
Now that I’m 32 pounds lighter, how can I calculate a new BMR? 

Along with the weight loss, I am significantly more active as well. I do work an office job 9 hours/day, 5 days a week. But I also get to the gym 6 days/week and do somewhere between 30-45 minutes of strength training and 30-45 minutes of cardio, as well as 6 personal training sessions a month. I usually finish my eating for the day around 8/8:30 pm, and fast until 10 am the next day, sometimes waiting until lunch at 12:30 pm.

I’m kind of lost on if I should keep going with what I’ve been doing, or adjust my nutrition routine? And if I should adjust it, what’s the best route to go? Keep fasting? Bump up my calories? More protein? Thanks for your help. 

– Steven M.

Answer:

You’re doing great on your own, Steven! Weight reduction exceeding 2 pounds per week is not considered solely fat loss but also lean and water weight. If your rate of loss has slowed after a couple of months, that’s expected. You don’t really reach a “plateau” until you’ve not lost for several weeks. As you gain muscle the scale may not reflect any change. How has your body composition changed? You’ll want to look at both your body fat % and circumference measurements to get a sense of true progress.  

Based on your stated anthropometric measures and physical activity, I estimate your energy needs to be about 2350 calories for weight loss; a fair jump from your 1,400 per day limit. Rather than use basal metabolic rate, I’d recommend using resting metabolic rate (RMR) which includes bodily functions as your base level of calories to consume. That figure is closer to 2100 calories per day, based on Mifflin-St. Jeor equation. Still a bit greater than your current intake. 

To answer your last questions, I’d recommend initially bumping up your calories to 1,600/day by adding nutrient-rich whole foods (think veggie salad, beans and avocado), continue your routine and track your changes for the next month before deciding on next course of action. 

– Debbie J., MS, RD

This article should not replace any exercise program or restrictions, any dietary supplements or restrictions, or any other medical recommendations from your primary care physician. Before starting any exercise program or diet, make sure it is approved by your doctor.

Some questions have been edited for length and/or clarity.

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Have a nutrition question? Our registered dietitian is ready to help!

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Are All Calories Created Equal?

Are All Calories Created Equal?

by | Nov 22, 2018 | All, Ask Our Dietitian, Home, Nutrition

Question:

Hello, I am a 45-year-old male. I’m in good shape but I’m wanting to drop body fat. I’m at about 19% and would like to get down to 15%. I was wondering in regard to my daily calorie limit, is it more important to watch the types of foods I eat or is it more important to stay under a certain number of calories?

– Adam

Answer:

Well, since you are already in good shape with an ideal body fat percentage for your age, I’d say to you have to focus on both food choices and calorie limit to obtain further fat loss.

You can’t eat 1,500 calories of junk and expect to get definition! Limiting calories by itself will help lose weight, but you need to retain lean mass to get that body fat % down. Selecting healthier foods alone can keep you lean but you’d have to be super in tune with your satiety to create a calorie deficit on purpose.

Just for illustration: If your estimated energy needs for weight loss were 2,000 calories, then comprising that from 40% carbohydrate (mostly complex), 30% protein (up to 0.8 gm/lb. body weight) and 30% healthy fats would help achieve your goal.

  • Breakfast:3 eggs, 1 Cup nonfat Greek yogurt, Large banana, Slice whole grain bread, 2 teaspoons peanut butter
  • Lunch:5 ounces chicken breast, Medium sweet potato, 1 Cup green beans, 2 teaspoons margarine
  • Snack:Large bowl chili [made with 3 ounces ground turkey, 1 Cup pinto beans, ½ Cup diced tomato, 1 small onion, 1 bell pepper, any spices] topped with 1-ounce cheese
  • Dinner:5 ounces salmon, Medium ear corn, 2 Cups broccoli

Analysis on www.FitDay.com by a Registered Dietitian Nutritionist = 2060 calories, 41% carb, 26% prot, 33% fat

– Debbie J., MS, RD

This article should not replace any exercise program or restrictions, any dietary supplements or restrictions, or any other medical recommendations from your primary care physician. Before starting any exercise program or diet, make sure it is approved by your doctor.

Some questions have been edited for length and/or clarity.

Ask our Dietitian

Have a nutrition question? Our registered dietitian is ready to help!

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Recommended Reading - Q+A

Caloric Intake Needed for an Active Runner | Q+A

Caloric Intake Needed for an Active Runner | Q+A

by | Mar 21, 2017 | All, Ask Our Dietitian, Fitness, Home, Nutrition

Question:

I am currently 5’10”, 164 lbs., 16.5% body fat, and not toned. I have been a runner and I am training for a half marathon in 7 weeks.  I want to tone up and lose the body fat in my abs / midsection area. What calorie type and number do I need to take in to have ideal toning and fat loss?

– Cory D.

Answer:

Based on your anthropometrics, Cory, you are at an acceptable weight for your height (BMI 23.5) and you are not far off from a typical male runner’s body fat range (5-12% for 30-39 years old, 6-15% for 40-49 years old). By subtracting the amount of body fat you have, you have138 lbs. of lean mass. Keeping that stable and dropping 5-10 pounds of body fat would put you in the 11-14% body fat range. In order to tone up and shed belly fat down to a such a goal, you’re going to need to go from good to great.

However, cutting calories while ramping up your training may negatively impact your performance more than a lighter weight would benefit your performance. I’d suggest a modest reduction in calories for now, then tightening up your diet after the half-marathon. Not knowing what your current diet is like, I can share what a runner’s diet looks like for an estimated need of 2700 calories (3000 calories – 300 for mild fat loss). 60% calories (1670) should be from carbohydrate = 405 grams

20% calories (540) should be from protein = 135 grams This equals 11.8 gm protein/kilogram your body weight which is suitable for endurance running with modest caloric deficit.

20% calories (540) should be from fat = 60 grams You could attain these targets with 8 ounces lean protein, 3 servings plain milk or yogurt, 11 ounces grain, 4 cups vegetables, 4 cups fruit, and 2 tablespoons (6 teaspoons) of added fat. Making sure that you choose great options in each food group*, in order to maximize both macronutrient targets and micronutrient delivery for the best muscle and cardiovascular functioning. Here is one example of a day’s meals that hit these numbers:

  • 2-egg omelet with spinach and mushrooms cooked in teaspoon oil
  • Banana
  • Multigrain bagel with tablespoon peanut butter
  • 1.5 cups of nonfat milk
  • 3 oz. chicken breast and ¼ cup whole beans in large 13” wheat tortilla with ¼ avocado, unlimited salsa
  • 1 cup broccoli
  • Orange
  • 6 oz. plain non-fat Greek style yogurt with ¼ cup dried fruit and ¼ cup granola
  • One bag of low-fat microwave popcorn
  • 1 cup mixed vegetables and 3 oz sirloin stir-fried in teaspoon oil, with 1 cup brown rice
  • Apple

*See www.ChooseMyPlate.gov/_____ with the extension: Fruit; Vegetables; Grains; Protein-Foods; Dairy; or Oils for descriptions of serving size and healthy choices in each group.

– Debbie J., MS, RD

This article should not replace any exercise program or restrictions, any dietary supplements or restrictions, or any other medical recommendations from your primary care physician. Before starting any exercise program or diet, make sure it is approved by your doctor.

 

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