10 Warning Signs Your Calories Are Dangerously Low

Have you been struggling with constant hunger, low energy, and disappointing results despite religiously counting calories? You're not alone. A recent survey revealed that 28% of people trying to lose body fat consume dangerously low calories – between 1,500-1,700 daily – potentially sabotaging their long-term success.

Mario Tomic, a fitness coach with over a decade of experience helping thousands transform their bodies, shares critical warning signs that your calorie intake might be too low. With more than 400,000 YouTube subscribers benefiting from his science-based approach, Mario reveals how to spot and fix the common pitfalls of excessive calorie restriction. Read on to discover if you're unknowingly undermining your progress and learn how to adjust your diet for sustainable results.

Your Strength Is Declining

"If you're consistently getting worse training performance and you're not even that lean, you have a problem," Mario warns in his post. He explains that strength loss typically starts subtly – fewer reps than usual, then eventually reducing weights on main lifts.

"Poor training performance is how people end up losing lean muscle, becoming more skinny fat, and slowing down their metabolism," Mario cautions. According to him, beginners and intermediate lifters should maintain or even gain strength until reaching 10-15% body fat.

You're Losing Weight Too Fast

Mario emphasizes that rapid weight loss often backfires: "If you're above 20% body fat, aim to lose 1% of your body weight per week." For someone at 200 pounds, that's a maximum of two pounds weekly.

For those at or below 20% body fat, the target changes: "My recommendation is to lose between half a percent to about three-quarters of a percent of your body weight per week." This measured approach helps preserve muscle mass while ensuring sustainable fat loss.

You Can't Stop Binge Eating

"Most people tend to blame a lack of discipline, but the reality is the plan itself is set up for you to fail," Mario points out. He describes the typical cycle: 4-5 days of severe restriction followed by weekend binges, resulting in minimal progress despite constant struggle.

You're Below Your Minimum Calorie Threshold

"It's often mentioned that the lowest calorie intake you should have is 10 calories per pound of your target body weight," Mario explains. A target weight of 180 pounds means never dropping below 1,800 calories daily.

He says that this isn't a starting point: "This might be an endpoint for the last few weeks of a cut if you're getting super shredded, but generally, the rule stands as a soft limit where if you get under these levels, you're probably doing something that's unsustainable."

Your Hunger Is Uncontrollable

While some hunger during fat loss is normal, Mario explains the difference: "If you eat whole, healthy, unprocessed foods, get your protein, get your vegetables, drink enough water, sleep well, you'll be able to manage it well."

However, he warns, "The problem is when your calories are so low that you're hungry all the time and consistently obsessing about food." When meals never satisfy you, it's time to reassess your intake.

You Can't Focus at Work

"Getting lean is very important, but it should not come at the expense of your career, your family, and your life in general," Mario emphasizes. Constant fatigue, difficulty concentrating, and irritability are clear signs your calories are too low.

RELATED: 10 Natural Weight Loss Steps This Trainer Uses Instead of Ozempic

You're Not Tracking Accurately

"Most people cannot accurately estimate their calorie intake," Mario notes. He highlights common pitfalls: "We got labels that are a little bit off, and we also got eating out, which can be off as well." This inaccuracy often leads to unintentional severe restriction.

You're Experiencing Physical Symptoms

Mario points out that dizziness, headaches, and sleep problems are serious red flags. When these symptoms appear, he advises: "I would highly recommend that you increase your calories by 10% and then recalibrate from there."

You're Stuck in the Quick-Fix Mindset

"Instead of trying to fix a decade of bad eating habits in two, three months of crash dieting, take a more long-term patient approach," Mario advises. The goal isn't just reaching a target weight – it's creating sustainable habits.

RELATED: She Could Have Lost Weight Faster If She Had Known These 5 Fat Loss Tricks

You're Not Moving Enough

Mario shares a crucial strategy for maintaining higher calories while losing fat: "I highly recommend that you start walking 7,000 to 10,000 steps per day, which will help you create that calorie deficit without having to starve yourself."

For those experiencing multiple warning signs, Mario suggests "doing a diet break to maintain calories for two to four weeks to let some of that diet fatigue dissipate." Remember, sustainable fat loss isn't about reaching your goal weight as quickly as possible – it's about building healthy habits that last a lifetime. Instead of cutting calories to the absolute minimum, focus on maintaining the highest possible intake that allows for steady, consistent progress. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.