Why Choosing The Right Calorie Goal Is Important For Weight Loss

Why Choosing the Right Calorie Goal is Important for Weight Loss

What to Know About Setting a Calorie Goal That’s Too Low

When it comes to weight loss, many people often make the mistake of cutting calories drastically to reach their goal faster. However, this approach can be counterproductive and even lead to muscle loss, nutrient deficiencies, and a higher risk of plateaus. According to Stephanie Nelson, lead nutrition scientist at MyFitnessPal, setting a calorie goal that’s too low can have several negative consequences.

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Why a Low-Calorie Goal Can Be a Recipe for Disaster

1. It Isn’t Flexible

A low-calorie goal of 1,200 calories might technically be enough to keep you from developing nutrient deficiencies, but it might not leave much room for flexibility in your diet. The 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.

2. It Can Lead to Muscle Loss

One of the biggest issues with setting a calorie goal as low as 1,200 is that it often leads to muscle loss in addition to fat loss. When you’re in a caloric deficit, your body will break down fat for energy, but it will also break down muscle. And the more aggressive your calorie deficit, the more likely you are to lose muscle mass along with fat.

3. It Requires Drastic Changes

If you set a calorie goal that’s too low, you may need to radically change the way you eat overnight. The average North American eats 3,540 calories per day, according to United Nations data. Imagine what you’d need to do to cut your daily intake in half or more.

4. It Can Affect Your Hunger Hormone Levels

When you cut calories too much, your body’s hunger hormones go into overdrive, making you feel hungrier than usual. These hormonal changes can persist for up to a year after you stop your calorie deficit, making it even harder to maintain your weight loss in the long run.

How to Choose the Right Calorie Goal for You

So, how do you go about setting a calorie goal that’s right for you? According to Nelson, it’s essential to consult with your physician before starting any diet or exercise routine. Here are some tips to help you set a calorie goal that’s tailored to your needs:

Track Your Meals and Snacks

To set a goal, you need to understand your starting point. Track your meals and snacks for at least a week, including both weekdays and weekends, to get a good representation of your eating habits. From there, you can begin to make adjustments—starting with a small reduction of 200 calories per day.

Prepare for Plateaus

When you’re deciding on a calorie goal, it’s a good idea to anticipate weight loss plateaus. That’s when your progress seems to stall despite your best efforts. Nelson suggests setting a higher calorie goal from the beginning can help you navigate this situation.

Consider Maintenance

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. When you eat more than 1,200 calories, you’re more likely to avoid the pitfalls that come with rapid weight loss—including a slower metabolism and heightened hunger, even after you’ve achieved your goal.

Conclusion

Setting the right calorie goal is essential for weight loss success. A low-calorie goal can lead to muscle loss, nutrient deficiencies, and a higher risk of plateaus. By making small, consistent changes and giving your body the nutrition it needs, you’ll be more likely to maintain a healthy weight.

FAQs

Q: How can I set a calorie goal that’s right for me?
A: Consult with your physician, track your meals and snacks, and make small adjustments to your calorie intake.

Q: What’s the maximum calorie deficit I can have without risking significant muscle loss?
A: According to Nelson, the maximum calorie deficit you can have without risking significant muscle loss is about 500 calories per day.

Q: How do I know if I’ve set a calorie goal that’s too low?
A: If you’re experiencing muscle loss, nutrient deficiencies, or a high risk of plateaus, your calorie goal may be too low.

Q: What’s the best way to maintain my weight loss in the long run?
A: Eat more than 1,200 calories, track your progress, and make small adjustments to your calorie intake as needed.

Q: Can I use MyFitnessPal to help me set a calorie goal?
A: Yes, MyFitnessPal can help you set a calorie goal that’s tailored to your needs. Simply create a profile, track your meals, and adjust your calorie intake based on your goals.