Lower calorie goal - how do you hit your macros?

DirrtyH

For those of you (us) smaller-statured individuals with a lower calorie goal, say 1500 or under, do you find it difficult to reach certain macro (or micro) goals and stay within those calories?

I am finding it hard to get enough protein without going over 1500 calories in a day. There's only so much baked chicken I can eat before I gag. Adding something with high protein to my day means cutting something else out, and I'm not entirely sure where I would do that and still be getting to eat the things I enjoy.

Anyone else with that problem? Solutions? Maybe I just shouldn't sweat it? Lower my protein goal?

I'm also struggling with fiber.

Just115Pounds

I don't worry too much about macro goals. I make sure to keep my diet balanced in general. I haven't had a nutrient deficiency yet and I am not going to change my diet just because MFP says so. I know what is best for me, and I think you need to do some experimenting to figure out your happy medium.

AliceDark

How much protein are you trying to get?

DirrtyH

I set it up at a 40/30/30 ratio. My daily goal is 94 grams of protein. I find it difficult to get more than 70.

Laurend224

I'm short, have a lower calorie goal (1390) and am vegan. I aim for 80+ grams of protein daily.
To be able to that I do have to supplement with a soy protein powder.
A typical day for me looks like this:
Breakfast:
Oatmeal with a scoop of protein powder plus 140 grams frozen blueberries
Lunch:
Giant spinach or romaine lettuce salad with gardein or Boca burgers
Dinner:
Usually some variant of beans and rice, tonight it's a bean and tvp chili

Snack: usually a protein shake blended up with soy milk an a cup of frozen fruit.

I do find myself choosing to eat to hit my macros most of the time, and will often forgo things like rice and bread (not because they are evil) but right now because I feel better when I eat this way.

I would have a much harder time if my calorie goal was any lower than this, though.

The only macro I have a hard time hitting consistently is fat. I'm working on it...

AliceDark

Okay, 94g seems pretty reasonable. You never know -- sometimes people come in here asking how to hit some crazy goal like 200g

Do you use protein powder? It's not necessary, but it's an easy way to get a good amount of protein for a relatively small number of calories. Maybe something like greek yogurt would be good? I eat the 0% greek yogurt from Trader Joe's, which has 120 calories and 22g of protein, but I'm sure any of the bigger brands like Fage would be comparable.

DirrtyH

I have protein powder. I haven't been using it lately... I probably should be doing a shake for breakfast. I actually found a recipe for protein pancakes that looks amazing. I'm going to try making those tonight.

I usually have a greek yogurt every day, but it's 12 grams of protein for similar calories. You're getting 22?!

AliceDark

Yeah, I typically hate fat-free dairy and never eat it, but 0% greek yogurt is much higher in protein than full-fat. At least the Trader Joe's brand is, anyway

DirrtyH

Well I think I may have jumped the gun on the topic because I recently overhauled my lunch - not to increase protein but because I was sick of what I'd been eating before - and somehow, unintentionally it has bumped up my protein. I really just need to find about 10 more grams a day and I should be good.

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DirrtyH

billieljaime wrote: »

unless you have specific goals the average american female only needs to consume about 46 grams of protein per day for quality health.

Dont sweat it. People are protein obssessed.

I like this answer.