Am I eating too little?

smiles302

Weight - 65 kg Gaol - 55 kg
Height - 5 3
Age - 21
Activity level - I walk everywhere and run every second day.

The Operation Transformation thread has me a bit paranoid I am eating far too little... Counting it up it's about 1200 kcal I think. Am I counting it up wrong? Or definitely eating too little? =/

The 101 sticky said I should be eating 2200 ish calories... I couldn't imagine eating double this amount.

Genuinely really confused

This is a typical day. I've lost 2 kg since the start of the year.

Breakfast:

0.5 L Bottle of water. Porridge made with low fat milk, tsp of honey and a good handful of blueberries.

Snack:

Cup of tea. One kiwi and a banana. 0.5 L Bottle of water.

Lunch:

2 slices of brown bread with 2 slices of ham and 1/2 a tomato.

Snack:

3 High Fibre Crackers with a small amount of pate. Cup of tea.

Dinner:

Turkey mince with a red pepper, 1/2 a courgette, 1/2 an onion and a handful of spinach. Bottle of water.

Snack:

6 pieces of walnuts. Bottle of water.

Amtmann

We need to know the weight of the porridge and the turkey mince but from what you've described that does not come close to 2200 calories.

metamorphosis

I didn'e even have to red what you ate to be able to tell you that unless you are comatose and bedridden 24 hours a day, then 1200 calories is too low for you. Our bodies need roughly that to function through pumping blood, digestion, maintaining vital organs etc





After looking at you food intake, are you not hungry?

Get MORE protein and fats into you, up your portions, with the stickies calorie need forumla are you taking away your deficit? You can have up to 1000 cal deficit, achieved through diet and exercise although 750 is prob more realistic. If you eat too little, he weight will come off albeit it could happen slowly too and you cannot maintain eating that low cal amount for the rest of your life.

smiles302

The porridge is 2 red spoonfuls, so 174 kcal with semi skimmed milk according to the box. The Turkey is about 250g so about 300 kcal?

Honestly no, I haven't been hungry. I haven't changed my diet hugely except cutting out chocolate, fast food etc and swapping potatoe/rice/pasta for veg at dinner.

From the Sticky formula:

RMR - 1451.5
*1.7 - 2467.55

Running 200 ish calories x 3 times a week. / 7 - 85

- 2552.55

Then to lose weight x 0.85 = 2170

Am I not getting protein with every meal? =/

I thought I was doing really well until I started counting it up.

Amtmann

The absolute minimum you need to eat is your RMR. You will run into serious problems if you eat below this figure. Like Metamorphosis said, eat more protein and good fats. Buy some milled flax and have it with your porridge. Eat sunflower seeds. Have more meat. Drink more milk. Have more fruit. Basically eat more; 1200 is clearly not enough to keep you healthy if your RMR is 1400.