There are several signs that may indicate you’re not eating enough, such as constant hunger or irritability. You may also experience low energy, hair fall, and frequent illness.
Achieving and maintaining a healthy weight for your body can be challenging, especially in a society where food is constantly available.
But not getting enough calories can also be a concern — whether it’s due to intentional food restriction, decreased appetite, or other reasons.
Undereating on a regular basis can lead to a number of mental, physical, and emotional health issues. We dive into 11 signs that you may not be eating enough.
If you’re preoccupied with food or your weight, feel guilt about food choices, or engage in restrictive diets, consider reaching out for support. These behaviors may indicate a disordered relationship with food or an eating disorder.
Disordered eating and eating disorders can affect anyone, regardless of gender identity, race, age, socioeconomic status, or other identities.
They can be caused by any combination of biological, social, cultural, and environmental factors — not just by exposure to diet culture.
Consider speaking with a healthcare professional or contacting the National Alliance for Eating Disorders, which offers a daytime helpline staffed by licensed therapists and an online search tool for treatment options. For general mental health support at any time, you can call the Substance Abuse and Mental Health Services Administration 24 hours a day at 1-800-662-4357 (or 1-800-487-4889 for TTY).
To evaluate your weight, you may want to start with your body mass index (BMI). The
That said, BMI doesn’t take into account many factors that affect weight, which can vary from person to person.
According to the
| Sex | Height (inches) | Weight (pounds) | Waist circumference (inches) |
|---|---|---|---|
| Males assigned at birth (MAAB) | 69 inches | 199.8 lb | 40.5 inches |
| Females assigned at birth (FAAB) | 63.5 inches | 170.8 lb | 38.7 inches |
Is BMI accurate?
It’s important to note that BMI values were developed to apply only to white adults and may not provide an accurate value for everyone.
BMI considers only a person’s weight and height as a measure of health, rather than the individual. Age, sex, race, body composition, medical history, and other factors may affect a person’s weight and health status.
So how do you know if you haven’t eaten enough?
If you’re significantly below any of the above values, you may be considered underweight. Anything above these values increases your chances of developing various health problems, such as heart disease.
That said, being underweight doesn’t necessarily mean you’re not eating enough.
There are other reasons for excessive weight loss, such as heavy exercise, malabsorption, or other underlying health conditions. Reaching out to a doctor is the best way to determine whether you’re eating enough for your body’s needs.
When you don’t get enough calories, you’ll likely feel tired most of the time.
On average, people assigned female at birth (AFAB) should eat about
These values are just averages and can differ depending on your:
- muscle mass
- total body weight
- age
- level of exercise
If you’re consuming fewer calories than the lower limits, you might not be eating enough to sustain your energy throughout the day.
If you’re noticing an increased amount of hair accumulating in your hairbrush or shower drain, it
An inadequate intake of calories, protein, biotin, iron, and other nutrients is a common cause of hair loss.
Being hungry all the time is one obvious sign that you’re not eating enough food, but it isn’t the only one.
Appetite and food cravings can increase in response to drastic calorie restriction. This is due to changes in hormone levels that control hunger and fullness.
However, while calorie deprivation may have a hunger-increasing effect in some cases,
Undereating may interfere with a person’s ability to become pregnant.
When your calorie intake or body fat percentage drops too low, your hormonal signals
If you are trying to conceive, it is important to consume a balanced diet with a good amount of calories for your body. This will help your hormones function properly and improve your chances of a healthy pregnancy.
If little things have begun to set you off, it could be related to not eating enough.
A 2020 study found that poor nutrition could lead to low mood and negatively impact your overall mental health.
That said, what affects our moods in terms of nutrition might be how much we eat and what we eat.
For instance, following the Mediterranean diet
If you constantly feel cold, not eating enough food could be the cause.
Your body needs to burn a certain number of calories in order to create heat and maintain a healthy, comfortable body temperature.
Calorie restriction can lead to lower core body temperature. Overall, the more severely you slash calories, the colder you’re likely to feel.
Infrequent bowel movements may be related to low calorie intake. This isn’t surprising since consuming very little food results in less waste in the digestive tract.
Constipation is typically described as having fewer than three bowel movements per week or having small, hard stools that are difficult to pass. It’s
If you’re having problems with bowel regularity, it’s important to take a look at the amount of food you’re eating and evaluate whether you’re getting enough.
If you’re frequently sick, it might be a sign that you’re not getting enough nutrients that are necessary for healthy immune system function.
Nutrients that are important for immune functioning include certain amino acids — arginine and tryptophan — as well as the following minerals and vitamins:
Children and adolescents who are not growing as expected might not be eating enough. In younger children, this is known as failure to thrive or delayed growth.
How much they eat and what they eat can
The
Not eating enough can negatively affect your skin. In some cases, it can cause the skin to thin, wrinkle, and even peel or tear.
The skin can also develop lesions, bruising, broken blood vessels under the skin, and even more significant bleeding under the skin called purpura.
A
Malnutrition occurs when the body does not get all the nutrients it needs. It can be caused by not eating enough, but other causes can also exist, such as underlying medical conditions.
Although overeating increases the risk of developing health problems, undereating can also affect your health. This is especially true with severe or long-term calorie restriction.
If you notice any of the signs above, it may be helpful to speak with a healthcare professional for advice.
There are several signs that may indicate you’re not eating enough, such as constant hunger or irritability. You may also experience low energy, hair fall, and frequent illness.
If you believe you aren’t eating enough and need extra support, you may want to reach out to a healthcare professional or organization like the National Alliance for Eating Disorders.
To make sure you’re getting enough to eat, the Dietary Guidelines for Americans suggest females get at least 1,600 calories a day and males at least 2,200 calories. These are the minimum values for weight maintenance.
