So I keep track of everything I eat in the My Fitness Pal app. I was just looking back and see how my calories per day vary widely - from in the 600's to the 1000's. I know they say 900-1000 calories is normal for an IP day, but I can't help but think I am in danger of losing some lean muscle mass if I am on the lower end of the calorie count, even though it is 100% OP.

For example, here was my day yesterday (100% OP) at only 620 calories:

Breakfast:
Cappuccino drink blended with coffee

Lunch:
White Chocolate Cinnamon Bar
1 cup spinach
1 cup cucumbers
drizzle of EVOO and apple cider vinegar

Dinner:
Was on the go, so I had the 2 eggs and 2 egg whites they recommend for a protein serving; hard boiled
1 cup cucumbers
1 cup celery

Snack:
Raspberry Jelly

Maybe I'm just rambling here, but does anyone else worry about losing lean muscle mass because they consume too few calories? Any tips?

Thanks!

I worry about losing lean mass by not consuming enough protein - not necessarily the calories (I never counted or worried about those). When I read about folks skipping packets or their 8oz meat because they are stuffed with veggies or salads alarm bells go off in my head.

Thanks for the tips - I guess I just worry about my body going into starvation mode because of such a low calorie count. But I need to focus more on the protein at night and getting my full 8oz. Did I have that right for the eggs - that a serving is 2 whole eggs + 2 egg whites?

That's what my sheet says is one serving!

This is a ketogenic diet..Ketosis is a state in which your body converts fat stored in your cells and converts it to energy...You may actually only eat 600-700 calories worth of food in a day..but your body is burning calories stored in your body already...For example:

I eat my day worth of food ..so that means 700 calories...I am about 100 pounds overweight..thats 100x3500calories which equals 350000 calories stored on my body as fat...because as we know... 3500 calories = 1 pound of fat.. So... even though i consume 700 calories in food...My body is using that 350000 bit by bit and using it for energy...

The point: You wont lose lean muscle mass if you a) follow the diet as written and b) consume enough protein...

The only time you should be concerned about losing muscle mass...is if your body fat % overall goes below a healthy range..then and only then can your body no longer pull from fat stores and you in turn have to pull it from other sources...but by this point and even before it..you will more then likely be in maintenance and your calories will be higher too.

This is so helpful, thanks!!

Agreed! Thanks for the info.

I count calories on the Livestrong app. I like looking at the fat/carbs/protein breakdown it gives per day. My calories vary a lot per day, but I try to keep them at 950 or below.

This is exactly what my coach told me, I had the same concern.