IIFYM - are my macros correct?
han5pence
Posts: 10 Member
Hi guys!
I have been reader of the forums for some time now and it has encouraged me to follow a IIFYM lifestyle (not diet, this is sustainable!).
I am on week 5 and despite going awry some weekends I have lost 1lb (now 139lbs) and 1% body fat (now 21%). Really happy with progress and despite small numbers feel much better and less bloated.
Despite this, I can't help putting my details through various macros calculators and panicking that I am overeating when the results don't match my current numbers. It would be so helpful if anyone can cast an eye over my macros and offer an opinion if they would change them for best results?
Background: 23 year old female, 5ft 6.5, 139lbs, 21% body fat. I work out a minimum of 3 times a week but it can be up to 6, mainly Les Mills classes and swimming.
My goal is just to get the most out of my exercise and losing fat.
Currently my macros are:
Carbs : 154 g
Fat : 56 g
Protein : 140 g
All advice / opinions will be greatly appreciated.
Thank you in advance
Hannah x
I have been reader of the forums for some time now and it has encouraged me to follow a IIFYM lifestyle (not diet, this is sustainable!).
I am on week 5 and despite going awry some weekends I have lost 1lb (now 139lbs) and 1% body fat (now 21%). Really happy with progress and despite small numbers feel much better and less bloated.
Despite this, I can't help putting my details through various macros calculators and panicking that I am overeating when the results don't match my current numbers. It would be so helpful if anyone can cast an eye over my macros and offer an opinion if they would change them for best results?
Background: 23 year old female, 5ft 6.5, 139lbs, 21% body fat. I work out a minimum of 3 times a week but it can be up to 6, mainly Les Mills classes and swimming.
My goal is just to get the most out of my exercise and losing fat.
Currently my macros are:
Carbs : 154 g
Fat : 56 g
Protein : 140 g
All advice / opinions will be greatly appreciated.
Thank you in advance
Hannah x
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Replies
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Hi guys!
I have been reader of the forums for some time now and it has encouraged me to follow a IIFYM lifestyle (not diet, this is sustainable!).
I am on week 5 and despite going awry some weekends I have lost 1lb (now 139lbs) and 1% body fat (now 21%). Really happy with progress and despite small numbers feel much better and less bloated.
Despite this, I can't help putting my details through various macros calculators and panicking that I am overeating when the results don't match my current numbers. It would be so helpful if anyone can cast an eye over my macros and offer an opinion if they would change them for best results?
Background: 23 year old female, 5ft 6.5, 139lbs, 21% body fat. I work out a minimum of 3 times a week but it can be up to 6, mainly Les Mills classes and swimming.
My goal is just to get the most out of my exercise and losing fat.
Currently my macros are:
Carbs : 154 g
Fat : 56 g
Protein : 140 g
All advice / opinions will be greatly appreciated.
Thank you in advance
Hannah x
My honest opinion? Re-assess your fat loss goal.
5'6.5, 139 lbs and 21% body fat sounds perfectly healthy and normal for a woman.
If body shape is your issue, take up a beginning weight training program instead of all the cardio (I guess depending on what kind of Les Mills classes you're doing now).
As far as the macros themselves, they sound pretty good. But ultimately, you'll have to determine for yourself if they're helping you meet your goals. There isn't really a one-size fits all IIFYM solution.0 -
I had to play around with my macros there are alot of areas where it depends on where your at vs your goals...It also depends on how your body reacts. I did alot of research on this the past couple of days and for my goals and body I will be setting my macros like this
Carbs - 50-75g
Protein - 170g
Fat - 40g
My goal is to cut BF% and Tone and Define. I will be Weight lifting and Swimming as my main forms of exercise.
Good Luck!0 -
What I did, and I don't recommend this for everyone, is I went off of my TDEE assuming I did zero exercise, (which is 1950~ for me, and would be around 1700~ for you) this way if I over-measure or over-eat or I'm lazy with exercise I'm still eating at a small defecit.
You're pretty close to that already, so as long as you measure everything carefully and don't over-estimate your exercising calories burned 1670 seems pretty reasonable. If you're in a rush to lose a couple more pounds you could drop down to 1500~ since women tend to burn less than men. That would probably put you closer to a ~3500 a week (1 pound) deficit unless you're swimming for an hour every day. I wouldn't worry too much though. You're a healthy weight and keeping yourself fueled is important. Gradual weight loss usually helps counteract things like loose skin or a slower metabolism too.
Good luck.
edit: If you're eating a lower amount of calories, like 1500~ or less, make sure you eat filling foods and get your micronutrients. I made this mistake when I was losing weight. I had a low caloric goal and I would try to fit in ice cream and junk into it, leaving me really hungry at night. It's quite easy to eat well on 1500, but just make sure you're getting good quality, fibrous, low sugar food for the majority of your meals.0 -
Your macros are fine. Protein does not need to be so high, and i would personally lower it and increase carbs. But if you're feeling good and have energy do whatever works for you. I'm going to second the suggestion to pick up weight lifting. You will get more results from lifting than you will from any specific macro formula.0
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Your break is fine. Protein is a couple points higher than it needs to be but that's really a non issue. At your height, with that weight, you might need to start looking at body composition being the things that needs more attention. You might be lacking some muscle which will make getting down to a lower weight a bit more difficult or unpleasant due to needing to reduce calories further or needed to exercise more. Might be time for some heavy lifting.
x2
0.8 grams of protein for each pound seems to be the standard or 1gram for every pound of LBM.
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Your break is fine. Protein is a couple points higher than it needs to be but that's really a non issue. At your height, with that weight, you might need to start looking at body composition being the things that needs more attention. You might be lacking some muscle which will make getting down to a lower weight a bit more difficult or unpleasant due to needing to reduce calories further or needed to exercise more. Might be time for some heavy lifting.
x2
0.8 grams of protein for each pound seems to be the standard or 1gram for every pound of LBM.
^^^^^ This..... I'm 5'10 160lbs / 139 lbs LBM and my protein is at 125-130 a day. I've had ZERO issues putting on muscle and or maintaining muscle while cutting.
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Just chiming in to say: our stats are virtually identical! I am also 23, a little over 5'6", and hovering right around 140lbs. I estimate my bf% to be a bit higher than yours, but that's just from eye-balling it compared to photos and using random guesstimating from online calculators.
Wow, you eat a lot of protein! I usually aim for 90-110 grams, but I also eat almost twice as much fat as you, so I guess that's part of it. Anyway, if you're happy and you feel good, I bet you're fine.0 -
THANK YOU guys - I am really overwhelmed by all of your constructive and informative responses!
I am going to amend my macros to lower the calories overall slightly, and based on your advice I will do this by lowering my protein intake. It is so easy to read one thing and take it as gospel!
Thank you also for the weight lifting recommendations. I am an avid Body Pump attendee, my weights are only 8-14 kgs on the barbell but I am slowly increasing this (these weights are still seriously challenging!). I will ask for some help in my gym for an introduction to lifting heavier weights though with less reps.0 -
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Hi guys!
I have been reader of the forums for some time now and it has encouraged me to follow a IIFYM lifestyle (not diet, this is sustainable!).
I am on week 5 and despite going awry some weekends I have lost 1lb (now 139lbs) and 1% body fat (now 21%). Really happy with progress and despite small numbers feel much better and less bloated.
Despite this, I can't help putting my details through various macros calculators and panicking that I am overeating when the results don't match my current numbers. It would be so helpful if anyone can cast an eye over my macros and offer an opinion if they would change them for best results?
Background: 23 year old female, 5ft 6.5, 139lbs, 21% body fat. I work out a minimum of 3 times a week but it can be up to 6, mainly Les Mills classes and swimming.
My goal is just to get the most out of my exercise and losing fat.
Currently my macros are:
Carbs : 154 g
Fat : 56 g
Protein : 140 g
All advice / opinions will be greatly appreciated.
Thank you in advance
Hannah x
Generally protein intake is 1g per LBM(Lean body mass).
You're 139lbs at 21% body fat. Which puts your LBM at 109lbs thus it would be 109g of protein. Fat intake is usually about .30 * bodyweight. For you it would be 41.7g fats.
I looked at your calorie intake, A few calories isn't going to make or break your results. You should round up to the hundredths place. 1680 should be 1700. 20 calories pretty insignificant.
So your goal should be 1700,
protein = 109g = 436 calories
fat = 42g = 378 calories
total calories thus far = 814 calories
To get carb calories you seperate calorie goal from the calories so far(protein + fat calories)
1700 - 814 =886 calories of carbs
carb % = (886/1700)*100 = 52.1% carbs
protein% = (436/1700)*100 = 25.6 %protein
fat% = (378/1700)*100 = 22.2% fats
Since MFP only allows increments of 5%. I'd set it to this
50% carbs, 25% protein, 25% fats
Thank you very much for this!! I am really excited that this seems to equate to 221g carbs! I LOVE CARBS!
Thanks again, I will stick to this as my new macros0 -
Hi guys!
I have been reader of the forums for some time now and it has encouraged me to follow a IIFYM lifestyle (not diet, this is sustainable!).
I am on week 5 and despite going awry some weekends I have lost 1lb (now 139lbs) and 1% body fat (now 21%). Really happy with progress and despite small numbers feel much better and less bloated.
Despite this, I can't help putting my details through various macros calculators and panicking that I am overeating when the results don't match my current numbers. It would be so helpful if anyone can cast an eye over my macros and offer an opinion if they would change them for best results?
Background: 23 year old female, 5ft 6.5, 139lbs, 21% body fat. I work out a minimum of 3 times a week but it can be up to 6, mainly Les Mills classes and swimming.
My goal is just to get the most out of my exercise and losing fat.
Currently my macros are:
Carbs : 154 g
Fat : 56 g
Protein : 140 g
All advice / opinions will be greatly appreciated.
Thank you in advance
Hannah x
Generally protein intake is 1g per LBM(Lean body mass).
You're 139lbs at 21% body fat. Which puts your LBM at 109lbs thus it would be 109g of protein. Fat intake is usually about .30 * bodyweight. For you it would be 41.7g fats.
I looked at your calorie intake, A few calories isn't going to make or break your results. You should round up to the hundredths place. 1680 should be 1700. 20 calories pretty insignificant.
So your goal should be 1700,
protein = 109g = 436 calories
fat = 42g = 378 calories
total calories thus far = 814 calories
To get carb calories you seperate calorie goal from the calories so far(protein + fat calories)
1700 - 814 =886 calories of carbs
carb % = (886/1700)*100 = 52.1% carbs
protein% = (436/1700)*100 = 25.6 %protein
fat% = (378/1700)*100 = 22.2% fats
Since MFP only allows increments of 5%. I'd set it to this
50% carbs, 25% protein, 25% fats
This is amazing information! I never knew how it all broke down. Thanks for taking the time to do this.
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Personally, if you're looking to preserve lean body mass and looking towards satiety and doing any sort of strength training, I find MrM's macro recommendations (.6-.8 grams of protein per pound of bodyweight ; .4-.6 grams of fat per pound of bodyweight; balance of calories from carbs) to be more useful. If I'm not mistaken, dieters need more protein than the average Joe.0
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