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My understanding is that 1200 kcal is independent of height or weight. I was told that the rough calculation was based on the lower estimate of basal metabolic

My understanding is that 1200 kcal is independent of height or weight. I was told that the rough calculation was based on the lower estimate of basal metabolic rate and then subtracting a couple hundred kcal. We both come from a South Asian background and discussed how the number would change for a home cooked vegetarian diet which is more nutrient dense but low in protein, and I was told that would lower it below 1200, but he didn't feel comfortable recommending that diet unsupervised. He emphasized that I should decrease calories by removing carbs, then fats, then proteins. And that I should prioritize eating proteins above fats and carbs, especially if I planned on increasing the amount of exercise I did. I asked him if the 1200kcal was net or gross. For example if I did 2 hours of moderate exercise, should I eat back 400kcal+ to maintain a net 1200kcal. He didn't have an answer for me, other than saying, if I start to feel weak or lightheaded I should immediately stop exercising. I don't have pre-existing conditions related to blood glucose, but I imagine that would would change many of these guidelines. I was told to stay mindful of hydration. The stories I hear of fasted work outs is the reason I asked him about low calorie diets. My non professional intuition makes me believe that even intense cardio should be okay, but moderate or heavy resistance training should be avoided on a low calorie diet.

nradov 4y ago
Your understanding is incorrect, and not based on any actual science. Energy needs are highly correlated with body size (and other factors like activity level and genetics). There is no reason to avoid resistance training.
- knaik94 4y ago
  The few times I have tried to do intensive resistance training, above 60% of my PR, I have started feeling weak after the second or third day. I don't use caffeine for pre-workout. This might not be common, but I personally experienced a significant increase in exercise induced syncope and near-syncope when fasted. I also imagined that muscle recovery would be less efficient or take longer from a fasted state. I have hit rowing/ERG goals and made time improvements so I feel comfortable saying that fasting doesn't hinder my cardio. I understand that energy goals are correlated with body size, we were discussing a general minimum kcal threshold for unsupervised dieting. I am unsure why you feel estimated BMR/RMR - 200 kcal is unscientific. I was told that without supervision, it would be hard to ensure proper nutrition on a very low calorie diet. Additionally, he expected that some people would fall into a binge-restrict cycle because they can't sustain their usual energy level. I was additionally curious because there have been days I forget to eat, and thinking back I realized my total calories for those 24 hours totaled less than 600 kcal.
  - nradov 4y ago
    Basal or resting metabolic rate varies tremendously between individuals, primarily based on body size. There is no scientific support for your claim of "1200 kcal is independent of height or weight". Fortunately it's fairly cheap and easy for people in developed countries to obtain an RMR test. This can then be used as a personal baseline to calibrate diet plans. https://www.bodyspec.com/what-is-rmr https://www.bodyspec.com/what-is-rmr

nradov 4y ago

Your understanding is incorrect, and not based on any actual science. Energy needs are highly correlated with body size (and other factors like activity level and genetics). There is no reason to avoid resistance training.

knaik94 4y ago
The few times I have tried to do intensive resistance training, above 60% of my PR, I have started feeling weak after the second or third day. I don't use caffeine for pre-workout. This might not be common, but I personally experienced a significant increase in exercise induced syncope and near-syncope when fasted. I also imagined that muscle recovery would be less efficient or take longer from a fasted state. I have hit rowing/ERG goals and made time improvements so I feel comfortable saying that fasting doesn't hinder my cardio. I understand that energy goals are correlated with body size, we were discussing a general minimum kcal threshold for unsupervised dieting. I am unsure why you feel estimated BMR/RMR - 200 kcal is unscientific. I was told that without supervision, it would be hard to ensure proper nutrition on a very low calorie diet. Additionally, he expected that some people would fall into a binge-restrict cycle because they can't sustain their usual energy level. I was additionally curious because there have been days I forget to eat, and thinking back I realized my total calories for those 24 hours totaled less than 600 kcal.
- nradov 4y ago
  Basal or resting metabolic rate varies tremendously between individuals, primarily based on body size. There is no scientific support for your claim of "1200 kcal is independent of height or weight". Fortunately it's fairly cheap and easy for people in developed countries to obtain an RMR test. This can then be used as a personal baseline to calibrate diet plans. https://www.bodyspec.com/what-is-rmr https://www.bodyspec.com/what-is-rmr