Macros, Protien and Calories?!?

MorganSR33

Hi there,
Just wondered if someone could point me in the right direction.
I want to lose weight, tone and work on my fitness. I currently do a 30 minute high intensity interval training once a week, 1hr weight based circuit session once a week (with some non weight exercises, burpees, mountain climbers etc) and about a 10/20 interval session then a short run about 10/20 mins once a week. I have 2 young children so the above is what I can fit in, I would aim for one other run but can't always fit it in.
I had just set my calories at 1200 and the macros were set by fitness pal. I eat mostly protein and good fats from things like fish and avocado. I don't eat pasta and rarely eat bread, carbs maybe rice once a week and from veg, I would have a cheat meal a week with maybe some drinks.

I'm not sure if my calories and macros are wrong. I think fitness pal said 50% carbs 30% protein and 20fat I think?! Anyway it worked out about 45grams of Protien. Since reading about macros etc I had gone on to a website that said 25carbs 45%protien and 35 fat? Protien works out at about 150g?! Is this right?

Since eating higher Protien and good fats, low carb, avoid sugar. I have toned more and fat is coming off my belly from the top and sides more so and I look more toned in arms etc but lost no weight (I'm 5ft5 10st) I ideally wanted to lose 7-14lbs whilst working on fitness too (would say I'm quite fit, keep up and push myself) I know it's about the long game but would like the scales to move ha ha

Is more Protien needed (I probably average about 50grams)

Thanks in advance x

thespringbuck

Hi, check out my post earlier today, 2nd page I think, should be a good starting point there for you... 1200 may be very low! Let me know if u need help

MorganSR33

Thank you I will take a look. What was it called so I can search. I then might have some questions ha ha

thespringbuck

It's on page 4 now, titled 'Sustainable lifestyle, IIFYM (if it fits yours macros)'

MorganSR33

Thanks

MorganSR33

Ok so my BMR is 1277 TDEE 1756 and it says to lose weight 1405. Would you recommend 40/40/20 split? Does it matter that I won't hit my 40 carbs? I have definitely found less carbs and more Protien and good fat and avoid sugar has started to help but not losing weight but toning and fat is coming of belly for sure, can see side muscles but want to get fat % down more, love the feeling of being fit and strong, just want some weight loss too or just inches lol . Thanks again

sijomial

This is well worth a read - or even reading twice!

community.myfitnesspal.com/en/discussion/819055/setting-your-calorie-and-macro-targets/p1

thespringbuck

MorganSR33 wrote: »

Ok so my BMR is 1277 TDEE 1756 and it says to lose weight 1405. Would you recommend 40/40/20 split? Does it matter that I won't hit my 40 carbs? I have definitely found less carbs and more Protien and good fat and avoid sugar has started to help but not losing weight but toning and fat is coming of belly for sure, can see side muscles but want to get fat % down more, love the feeling of being fit and strong, just want some weight loss too or just inches lol . Thanks again

Ok so 1492 would be a 15% calorie deficit based on your TDEE of 1756, use that as a starting point for a couple weeks, evaluate the results and adjust slightly if you need, you may need to go up slightly higher (Yes sounds odd, eating more to lose weight but it's true), don't go more than 20% on an aggressive calorie deficit. It's important for your body not to realise it's in a deficit so you continue to cut body fat, otherwise the reverse happens.

A 40/40/20 split is what I find ideal, but if u check my meal plan im usually around 25% essential fat intake because it's important for me to enjoy my food too, so some days may be higher than others and if I want to do a push for body fat drop I'll be then be very strict and calculate it exactly at 40/40/20, but that's the beauty, do what suites you, you will still drop body fat.

My wife went from 1400 calories doing it her way seeing no results to 1900 doing it 'my' way, and she suddenly saw massive results.

Sugars are important to watch and always stick to what MFP tells me, 90g a day I think is mine, but in there I will have as U will see, fruit, honey, dark chocolate, all tasty stuff.

I will drop U a friend request and check out your meal plans to see if I can recommend anything, but run with that calorie intake above and see how u go.

Liftng4Lis

sijomial wrote: »

This is well worth a read - or even reading twice!

community.myfitnesspal.com/en/discussion/819055/setting-your-calorie-and-macro-targets/p1

+1

MorganSR33

Thanks everyone. I've read the link and worked it all out and minimum Protien sould be 27% fat 31 and carbs 58, I understand though carbs can be variable however I defintely feel better for low carb so will stick with that. Understanding things more that I need to eat more )
Thanks Springbuck, I will add you and make sure you can see my food, I've missed about a week off recently but you can see the kind of think I have, porridge or eggs for breakfast, salad at lunch, stir fry for tea. I am also honest... I do have cheat things but I took advise and their cheat meal theory for me doesn't work so I'm trying to have a cheat once a week but keep it gluten free say steak and homemade wedges and maybe a chocolate bar. I was 9st7 started running lots and gain 7lbs I now only do about 1 run a week and switched to intervals and weights.

iLoveMyPitbull1225

Ok so I searched this topic after noticing that I crush my protein goal for the day as it was set by MFP I got on that IIFYM calculator. It suggests 1525 for me to lose with macros that look like this:

CARBS PROTEIN FAT FIBER CALORIES
GRAMS per day 182.8 100 43.8 25 - 31 1525


Does that seem reasonable? It's not really a 40/40/20 split. I want to pay more attention to my macros, I think it'll help me achieve what I want. I really only want to lose a few more pounds while decreasing body fat and adding muscle.