If I eat 1200 calories a day and walk 30,000 steps (4 miles running + 5 miles walking ish), will I lose weight?

Find out your total energy expenditure. There is a good chance that 1200 calories/day is at least half of this. A caloric deficit so high is likely negatively affect both your health and performance( even in the presence of weight loss), as you are not getting enough energy to support body systems as well as successfully absorb the training stimulus and recover. In fact, it is recommended that athletes undergo a caloric deficit of no more than 300-500 calories/day.

On a different note, I think that your time will be better off spend doing resistance training and a more intense form of cross-training rather walking 5 miles. Resistance training is critical for facilitating a favorable body composition during weight loss. Even in the presence of slow weight loss, strength training provides the body with the stimulus to lose fat while maintaining muscle. Additionally, improving strength to weight ratio would significantly benefit your performance as a runner. Similarly, biking, swimming, XC skiing and using the elliptical would provide a much better aerobic stimulus than walking towards improving your running performance. In my experience as a runner, walking feels way too easy to be considered an actual form of training. My heart rate never goes above 80 bpm when I walk while my max was measured at 203bpm. However, using the bike, elliptical and XC skiing and swimming laps in the pool, I can get my heart and respiration rate to the intensity necessary to improve fitness.

loseweight136 wrote:

If I eat 1200 calories a day and walk 30,000 steps (4 miles running + 5 miles walking ish), will I lose weight?

Depends. If you're a mouse then you will surely gain weight. And fast!

Not is you want to see the results for a specific height and weight, activity, level and sex. Some, but not all, of that stuff after is required. You're welcome.

Kobbs Hessler wrote:

See where your link says html? You can erase that question mark and everything else after it and your link will work the same without being so lengthy and unwieldy. You're welcome.

SDSU Aztec wrote:

That amount of calories is unhealthy and at best, you will feel starved in all your waking moments:

calculator net/calorie-calculator.html [some of the following is required] ?ctype=standard&cage=25&csex=m&cheightfeet=5&cheightinch=3&cpound=136&cheightmeter=180&ckg=65&cactivity=1.55&cmop=0&coutunit=c&cformula=m&cfatpct=20&printit=0&x=79&y=14

GettingFasterDude wrote:

loseweight136 wrote:

5'3' and 136.

Extremely out of shape. Need some encouragement to lose weight.

Will losing weight lower my VO2 max and make it easier to run?

9 miles per day on only 1200 calories per day is likely too extreme. Download the app, "My Fitness Pal." It'll tell you how many calories to eat, such that you lose a safe, 1 pound per week. It's usually about 500 calories less per day, than what you burn through activity and metabolism. More gradual weight loss is more likely to be successful and sustainable than extreme attempts. Also, have a reasonable goal. Do this in a healthy way, not in a way that leaves you underweight and unable to do your activities, training and sports.

The OP is a female. That is why they say they are out of shape. A 5'3" guy at 136 lbs is okay. A woman needs to peel off some pounds.

loseweight136 wrote:

5'3' and 136.

Extremely out of shape. Need some encouragement to lose weight.

Will losing weight lower my VO2 max and make it easier to run?

You will lose weight way too quickly and risk injury at that level of malnourishment. You burn roughly 100 cal/mile, and you typically need well over 1,000 calories to maintain a sedentary lifestyle. I think something like 1,800 calories would be more realistic, and still let you lose a ton a weight fairly quickly. You would be starving exercising 9 miles per day and only eating 1300 calories. You could probably go up to 2000 calories and still lose weight.

link breaker wrote:

GettingFasterDude wrote:

9 miles per day on only 1200 calories per day is likely too extreme. Download the app, "My Fitness Pal." It'll tell you how many calories to eat, such that you lose a safe, 1 pound per week. It's usually about 500 calories less per day, than what you burn through activity and metabolism. More gradual weight loss is more likely to be successful and sustainable than extreme attempts. Also, have a reasonable goal. Do this in a healthy way, not in a way that leaves you underweight and unable to do your activities, training and sports.

The OP is a female. That is why they say they are out of shape. A 5'3" guy at 136 lbs is okay. A woman needs to peel off some pounds.

While 5'3 and 136 lbs may be ok for a male health-wise, unless they are jacked, this is not an ideal weight for an endurance athlete. A runner who is 5'3 should probably be closer to 110 - 120 lbs. A lean muscular-but not bulky look would be closer to 130 lbs (thinking swimmer body).

1200 calories is a very low caloric amount, will lead to injury, and is not sustainable. I'd suggest making very small changes that will create better habits and snowball into a healthy lifestyle. Sustainability lowers your risk of falling back into old habits and regaining your weight.

For diet: Rather than calorie counting and restriction eat what you usually eat, but when it comes to junk food only eat half. IE: throw out your soda after drinking half of it, throw out your donut after eating half of it.

For exercise: Start slow and short, find a good program that gradually builds so that you don't get injured. Even a little bit to start will help get the ball rolling toward your goals.

Don't get discouraged or beat yourself up if you slip up, just reset.

loseweight136 wrote:

5'3' and 136.

Extremely out of shape. Need some encouragement to lose weight.

Will losing weight lower my VO2 max and make it easier to run?

Here's some serious weight loss advice. If you're young, weight loss can be made in the gym/outside. If you're old, only way is in the kitchen. You're not extremely overweight just a little bit, so I'd say start with just walking. Eat when you're hungry but DO NOT EAT ANY PROCESSED GARBAGE. If you're hungry outside of 3 meals a day eat some carrots. Or an apple. Or spinach. Or a bananas. Or a piece of bread.

It'll be easier to run as you drop weight, but your VO2 max has nothing to do with your weight. VO2 max is like your lung and heart strength, and you can improve it by running more. Just like how bodybuilders get bigger muscles by going to the gym more. You're right that both a better VO2 max and a lower body weight will improve your running efficiency and therefore speed and distance.

Your body will crumble to pieces from all those stress fractures.

Last March I went through a breakup and rather than a pity party I went hardcore. I wasnt fat by no means, I was 6'1 and around 203 so more of a normal dad bod. When I was in solid shape a decade ago I was around 173.

In 40 days I lost 30 pounds by riding a lot on my indoor bike trainer on a training plan to get my heart rate up(about 700 miles in March), walked an average of 30k steps a day(max was 52k) and I would literally be out until almost midnight walking with the coyotes in the neighborhood to get the steps in, lifted or did some strength training 6 days a week(2 days a week was just 100 chin ups and core) and since my calf was messed up to run I only got in maybe 15 miles.

I thought I was starving myself but I was still eating around 1800 to 2k calories a day with about 175 grams of protein and a gallon of water. I cut out all sugars, no breads or pastas and all I ate was non fat plain greek yogurt, one protein bar, protein shakes, hard boiled eggs and baked chickens from costco. For a treat I would buy chicken tenders with bbq sauce. For what its worth my garmin watch told me many days I was around 4k plus calories burned

This wasnt sustainable but I actually got a lower body fat percentage than when I was in college running and was down to 172. On two days I woke up almost 2 pounds lighter. Once again this was not sustainable and honestly not much fun, no alcohol, no slices of pizza etc.