Rob......

The minimum number of calories is a universally accepted number that is meant to be equal to your basal metabolism needs. In other words, it's the number of calories required to keep your body running, without the addition or any exercise or activity. Eating any less than that amount (10-12X your weight) signals to your body to shift into starvation mode.

Yogurt is something some of us have added with the understanding that the yogurt would need to have two active cultures. The reason for this, is that the active cultures actually digest some of the carbs in the yogurt, leaving it with a lower net carb count than what the container shows. This applies only to "natural" yogurt. In other words, nothing that is flavoured or has added fruit etc.

I have used yogurt in the past as a way to boost my good carbs to support weight lifting and muscle building.

HTH
Marlaine