IIFYM - to lose weight

TabiScha

Hey there;

I am kind of a newb when it comes to this IIFYM way of dieting. I stumbled upon healthyeater.com and used their calculator to figure out my numbers. I seem to be having a big issue with getting enough protein in, so I'm wondering if a) my numbers seem accurate to more seasoned IIFYM people; and b) any meal planning tips.

My stats are:
5'5"
181.4 lbs
31 years old

1707 Calories
166g Carbs (39%)
154 g Protein (36%)
47g Fat (25%)

For workouts I do Focus T25 (25 minutes a day/5 days a week) and I usually hit between 8,000 and 10,000 steps per day (according to my Fitbit Flex) - so when calculating my macros on healthyeater.com I selected the Lightly Active category.

Thanks in advance for any knowledge you can share

editorgrrl

Your Fitbit Flex is your TDEE (total daily energy expenditure)—way more accurate than any online calculator. If you eat at a reasonable deficit from that, you will lose weight. (As for macros, I just use MFP's default protein & fiber goals as minimums, and ignore fat & carbs. YMMV.)

If you follow these steps, MFP will automatically adjust your calorie goal every day to TDEE minus deficit. Connect your accounts at http://www.myfitnesspal.com/fitbit

Enable negative calorie adjustments in your diary settings, and set your goal to .5 lb. per week for every 25 lbs. you're overweight.

No need to log any step-based activity—your Fitbit is tracking it for you. Log non-step exercise (like swimming or biking) either in Fitbit (that's what I do) or in MFP—never both.

You can learn more in the Fitbit Users group: http://community.myfitnesspal.com/en/group/1290-fitbit-users

KarenJanine

36% protein is probably higher than you need.

As a good guide:
0.8g protein per lb body weight (~145g) - 580 cal
0.35g fat per lb body weight (~63.5g) - 571.5 cal

Make up the rest however best suits you.


In terms of meal planning, it's usually best to plan around protein first (lean meats and fish have the highest protein content). The fats and carbs then usually fall into place.

Carlos_421

IIFYM.com puts you at the following for TDEE-20%
CARBS 115.6
PROTEIN 144.8
FAT 72.4
FIBER 36 - 45
CALORIES 1,693

Keep in mind that this is TDEE (Total Daily Energy Expenditure) which includes exercise so you wouldn't eat back any exercise calories.