I still have 564 calories remaining and my protien is -12, what should I do? Is this o.k. as long as I stil have calories to use?

Are these 564 left because you were exercising? I would disregard them if they were from exercising because I mean, one works out in this situation TO lose weight.

If not, I would have something that has 12 grams protein (meat, nutrition bar, milk, peanut butter, nuts), then have a few fruits and a bowl of rice or cereal or something like that.

Do be sure to eat your exercise calories (I am eating mine in a bowl of sherbert right now! ) and do not worry about going over your protien.

thanks for the reply. I intered my breakfast, lunch and dinner and all was good then I entered my snack and still have 564 calories to go buy went over on my protien by 12. Do you think this is ok as long as I didnt go over on my calories? Also what If I dont use all my calories for the day? thanks for your help.

oh ok thats what I was wondering. Thanks. should I use all of my calories?

Occasionally not using all your calories for the day is OK, but don't make a habit of it. There are lots of posts about eatitng your exercise calories and not going under 1200 and I am sure someone has them ready to cut and paste in here for you to take a look at! Just remember - 1200 calories (or whatever # FMP calculated for you) is the MINIMUM you can take in for the day and still function (digestion, brain activity, body temperature control, cell regeneration, etc...) if you eat any less than this (on a regular basis) your body will start conserving EVERY calorie you take in (as fat...) and start cutting off the "unneeded" body functions that are wasting prescious calories... like growing hair, keeping glossy hair (or keeping hair at all! It may fall out!), growing finger nails etc... You will look like a skinny size 0 model (they are skinny because they are literally starving, not because they "diet"), but you will have their nasty hair and bad unhealthy skin too...

And yes - protien is one of the items that you don't have to worry about going over on. You have to go WAY WAY WAY WAY WAY over every day to cause any real problems, and even then you likely have to have kidney problems already for it to have any effect. Just stay at (NOT UNDER) your calorie level.

Keep reading the posts and Google anything you are unsure of, don't believe, or want more info on! That's where I got all my info and I currently feel fairly well informed

my goodness thats a lot of info, thank you soooo much.. I really want to try and do this right and stick with it... I just signed up yesterday and wasnt sure where to look for the info, but I'm starting to figure this out. Thanks again for taking the time to answer my question. And so very well I might add... best of luck to you and your goals.

Woooo...

I think you might be thinking that up is down and down is up!

1) YOU NEED to eat your exercise calories. Please read some of Bank's excellent posts on this topic! You DO NOT WANT TO GO into starvation mode. You will be losing PRECIOUS muscle vice fat!

2) If your protein is -12, that means you have MAXED it for the day and there is nothing left! Since your high in protein, you should be low in carbs or fat. I would be guessing your low in Carbs. Think of eating fruit or other things high in carbohydrates.

3) Definitely make it a goal to not go about 30% on your fat calories. But you should get close and not leave them out!

PLEASE, do eat your exercise calories! It works! I am back at the same weight I was 20 years ago in HS. Granted, I didnt have that far to go (210 to 190), but I sure like it!

Also remember that the 1200 calorie rule is for someone that is QUITE small. I am 190lbs and require about 2500 calories to maintain with my activity level (not lose weight). My body would go into SHOCK if I only ate 1200 calories!

There should almost be a rule that if your are under 1500 calories a day that you should NOT try to lose more than .5lbs per week. If your under 2500 calories, you should NOT try to lose more than 1lb per week. If your higher than 2500, that is when you can take a 1000 calories out of your day!

Hope that makes sense... Tired here. This CISSP course is killing me. I have gone thru over 1500 pages of text and answered 500 some multiple choice question since last Saturday!

OK, just trying to get this straight! You are saying we are supposed to eat the excercise calories as well? I usually don't because I felt like it would not take off my weight. If we don't eat the excercise calories does it hurt us in our weight loss gain?

I am the type of person that if I even look at food I gain!

I usually get in about 50 minutes of walking during the day so by time I get home from work at 5:30 pm I am done.

Would working out with some light weight excercise help?

Please help!

The owner of the site takes enough calories off your daily eating to lose weight at either .5, 1, or 2lbs per week. These come off your BMR at a rate of (250,500 or 1000 calories a day respectively).

If you do no exercise, you would eat what it tells you and still have had the delta to lose your goal.

If you exercise 500 calories, and do no eat it back, you will have lost MORE calories and your net calories for the day fall below the minimum.

This has the potential of putting your body in starvation mode. This is a GREAT explanation of it -

http://www.myfitnesspal.com/topics/show/3047-700-calories-a-day-and-not-losing?hl=700&page=1#posts-52578

Your goal should be to LOSE FAT, GAIN MUSCLE, RAISE METABOLISM, LOSE WEIGHT.
It is in my opinion that that is the best way to give you LONG TERM WEIGHT LOSS. Otherwise you just rollarcoaster and gain it right back.