Macro counting & calories.
JocelynDeshane
Posts: 109 Member
So I'm 5'7 and I weigh 157... I'm at a 24% body fat. My goal is to get down to 135 which would mean i would have to lose 21 pounds but my goal right now is to atleast lose 15 pounds. I used IIFYM.com calculater and this is what I got for my results. Calorie intake for losing weight- 1793. Macros - Fat: 62.8. Carbs: 181.3. Protein: 125.6. Does this look right to you guys for my goals. THEN I'm having a hard time figuring out my Macros for low carb days and high carb days need help!
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Replies
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JocelynDeshane wrote: »So I'm 5'7 and I weigh 157... I'm at a 24% body fat. My goal is to get down to 135 which would mean i would have to lose 21 pounds but my goal right now is to atleast lose 15 pounds. I used IIFYM.com calculater and this is what I got for my results. Calorie intake for losing weight- 1793. Macros - Fat: 62.8. Carbs: 181.3. Protein: 125.6. Does this look right to you guys for my goals. THEN I'm having a hard time figuring out my Macros for low carb days and high carb days need help!
Why do you need to cycle? Personal preference or some preconceived benefit?0 -
Why do you intend to have high carb and low carb days? Are you doing some kind of cyclic carb feedback program?0
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Personal preference.0 -
LolBroScience wrote: »JocelynDeshane wrote: »So I'm 5'7 and I weigh 157... I'm at a 24% body fat. My goal is to get down to 135 which would mean i would have to lose 21 pounds but my goal right now is to atleast lose 15 pounds. I used IIFYM.com calculater and this is what I got for my results. Calorie intake for losing weight- 1793. Macros - Fat: 62.8. Carbs: 181.3. Protein: 125.6. Does this look right to you guys for my goals. THEN I'm having a hard time figuring out my Macros for low carb days and high carb days need help!
Why do you need to cycle? Personal preference or some preconceived benefit?
Basically personal preference.0 -
JocelynDeshane wrote: »Why do you intend to have high carb and low carb days? Are you doing some kind of cyclic carb feedback program?
This is what I got and idk if that seems right
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It seems good but tbh hard to tell until you follow those macros and see for yourself based off of the mirror and scale. Try it out for 2-4 weeks and see what happens and then you can always adjust caloric intake accordingly. Don't overthink it!0
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I agree with pkulagin12. The problem with most of the calculators is that it's just based off of a standard of numbers but everyone's body is different so what works for one might not for another. So give it a try and see what happens in the first few weeks and adjust as you think is needed.0
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Taking the numbers at face value, that seems like a pretty reasonable starting point. A lot of it will be trial and error, so give it a go for a month or two and see how you make out, then adjust as needed.
Out of curiosity, how does that cycle play out... how often are you having a high/moderate/low carb day?0 -
@JocelynDeshane On my low carb week, I set mine to 25% carb, 30% fat, 45% protein.
Plug the numbers into MFP as you change your macros. I take that daily number and divided by 5. So each meal is divided up with those macros.0 -
@JocelynDeshane On my low carb week, I set mine to 25% carb, 30% fat, 45% protein.
Plug the numbers into MFP as you change your macros. I take that daily number and divided by 5. So each meal is divided up with those macros.
What about high carb days??:)0 -
@JocelynDeshane On my low carb week, I set mine to 25% carb, 30% fat, 45% protein.
Plug the numbers into MFP as you change your macros. I take that daily number and divided by 5. So each meal is divided up with those macros.
Cause I thought the protein always stays the same and then on high carb days the carbs increase and the fats decrease and then on low carb days the carbs decrease and the fats increase but the protein stays the same I thought0 -
If you want my honest opinion, lower your carbs to 100 and up your protein significantly0
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roblloyd89 wrote: »If you want my honest opinion, lower your carbs to 100 and up your protein significantly
Why? Even for pro and semi pro athletes there isn't real evidence for more than .8g/lb of weight protein. In termsbof performance, being above 100g carbs will help more than more protein.0 -
roblloyd89 wrote: »If you want my honest opinion, lower your carbs to 100 and up your protein significantly
Why? Even for pro and semi pro athletes there isn't real evidence for more than .8g/lb of weight protein. In termsbof performance, being above 100g carbs will help more than more protein.
Find me a source that supports this claim?
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@JocelynDeshane Protein can change, doesn't need to stay the same. My high carb isn't higher than 40%.0
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It looks great your getting enough Macro's in all three areas which is great just track your calories really close and adjust accordingly.0
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JocelynDeshane wrote: »So I'm 5'7 and I weigh 157... I'm at a 24% body fat. My goal is to get down to 135 which would mean i would have to lose 21 pounds but my goal right now is to atleast lose 15 pounds. I used IIFYM.com calculater and this is what I got for my results. Calorie intake for losing weight- 1793. Macros - Fat: 62.8. Carbs: 181.3. Protein: 125.6. Does this look right to you guys for my goals. THEN I'm having a hard time figuring out my Macros for low carb days and high carb days need help!
Your end goal seems a little extreme without losing LBM. If you lose 21lb of fat and you are indeed at 24%BF right now, that would leave you with 16.7lb of BF, or a BF% of 12.3%, which lands you in the essential fat range. Your 15lb loss seems more reasonable as it would leave you closer to 16% BF.
Outside of that, honestly I just make sure I hit my protein and then eat whatever as I always get enough fat and I don't care where I land for carbs, so I won't be of much help here.
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roblloyd89 wrote: »roblloyd89 wrote: »If you want my honest opinion, lower your carbs to 100 and up your protein significantly
Why? Even for pro and semi pro athletes there isn't real evidence for more than .8g/lb of weight protein. In termsbof performance, being above 100g carbs will help more than more protein.
Find me a source that supports this claim?
http://bayesianbodybuilding.com/the-myth-of-1glb-optimal-protein-intake-for-bodybuilders/
Any source that actually says significantly upping protein would have benefit or what would be the point of going under 100g of carbs? Based on the carbs you're recommending, if it involved replacing even just half the calories from carbs from the high or moderate carb days with protein, she'd be around 200g. Seems extra work for the liver turning it into carbs, resulting in expensive nitrogen rich urine.0 -
@JocelynDeshane, where did you go for that macro calculator? I would love to try it out for myself. Thanks!
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roblloyd89 wrote: »roblloyd89 wrote: »If you want my honest opinion, lower your carbs to 100 and up your protein significantly
Why? Even for pro and semi pro athletes there isn't real evidence for more than .8g/lb of weight protein. In termsbof performance, being above 100g carbs will help more than more protein.
Find me a source that supports this claim?
http://bayesianbodybuilding.com/the-myth-of-1glb-optimal-protein-intake-for-bodybuilders/
Any source that actually says significantly upping protein would have benefit or what would be the point of going under 100g of carbs? Based on the carbs you're recommending, if it involved replacing even just half the calories from carbs from the high or moderate carb days with protein, she'd be around 200g. Seems extra work for the liver turning it into carbs, resulting in expensive nitrogen rich urine.
So if my calorie intake right now is suppose to be 1793 for fat loss what do you think my protein percentage should be and my fat intake and carb intake??? I'm struggling to find out the correct macros to match my calorie intake0 -
@JocelynDeshane Protein can change, doesn't need to stay the same. My high carb isn't higher than 40%.
My problem is I'm having a hard time finding the correct macros to match my calorie intake which right now my calorie intake is going to be 1793 for fat loss so idk what the percentage I should use for fat, protein and carbs
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I prefer to go by grams rather than %:
Protein: 0.6-0.85 g per lb body weight
Fat: 0.3-0.45g per lb body weight (I actually go quite a bit higher fat around 0.8g/lb)
Rest carbs
I usually play around with the ratios for a week or so and see how I feel and how it affects my hunger and gym performance, everyone will have their own preference
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I prefer to go by grams rather than %:
Protein: 0.6-0.85 g per lb body weight
Fat: 0.3-0.45g per lb body weight (I actually go quite a bit higher fat around 0.8g/lb)
Rest carbs
I usually play around with the ratios for a week or so and see how I feel and how it affects my hunger and gym performance, everyone will have their own preference
Most macro counting recommendations operate on grams / lb bodyweight, but I think the OP has the problem that MFP won't do, it locks you into percentages unless you pay for premium.0 -
I prefer to go by grams rather than %:
Protein: 0.6-0.85 g per lb body weight
Fat: 0.3-0.45g per lb body weight (I actually go quite a bit higher fat around 0.8g/lb)
Rest carbs
I usually play around with the ratios for a week or so and see how I feel and how it affects my hunger and gym performance, everyone will have their own preference
Most macro counting recommendations operate on grams / lb bodyweight, but I think the OP has the problem that MFP won't do, it locks you into percentages unless you pay for premium.
Or does it....0 -
LolBroScience wrote: »I prefer to go by grams rather than %:
Protein: 0.6-0.85 g per lb body weight
Fat: 0.3-0.45g per lb body weight (I actually go quite a bit higher fat around 0.8g/lb)
Rest carbs
I usually play around with the ratios for a week or so and see how I feel and how it affects my hunger and gym performance, everyone will have their own preference
Most macro counting recommendations operate on grams / lb bodyweight, but I think the OP has the problem that MFP won't do, it locks you into percentages unless you pay for premium.
Or does it....
It does lol0 -
I prefer to go by grams rather than %:
Protein: 0.6-0.85 g per lb body weight
Fat: 0.3-0.45g per lb body weight (I actually go quite a bit higher fat around 0.8g/lb)
Rest carbs
I usually play around with the ratios for a week or so and see how I feel and how it affects my hunger and gym performance, everyone will have their own preference
This exactly.
If you are using chrome, you can add an extension that will allow you to set macros by gram. http://foodfastfit.com/0 -
LolBroScience wrote: »I prefer to go by grams rather than %:
Protein: 0.6-0.85 g per lb body weight
Fat: 0.3-0.45g per lb body weight (I actually go quite a bit higher fat around 0.8g/lb)
Rest carbs
I usually play around with the ratios for a week or so and see how I feel and how it affects my hunger and gym performance, everyone will have their own preference
Most macro counting recommendations operate on grams / lb bodyweight, but I think the OP has the problem that MFP won't do, it locks you into percentages unless you pay for premium.
Or does it....
Well mentally I ignore percentages as I know my protein and fat goals and can ignore red light if no one will give me a ticket for doing so. I'd still prefer they let me set goals in grams without paying a special monthly fee, or using tools specific to a browser.0 -
LolBroScience wrote: »I prefer to go by grams rather than %:
Protein: 0.6-0.85 g per lb body weight
Fat: 0.3-0.45g per lb body weight (I actually go quite a bit higher fat around 0.8g/lb)
Rest carbs
I usually play around with the ratios for a week or so and see how I feel and how it affects my hunger and gym performance, everyone will have their own preference
Most macro counting recommendations operate on grams / lb bodyweight, but I think the OP has the problem that MFP won't do, it locks you into percentages unless you pay for premium.
Or does it....
Well mentally I ignore percentages as I know my protein and fat goals and can ignore red light if no one will give me a ticket for doing so. I'd still prefer they let me set goals in grams without paying a special monthly fee, or using tools specific to a browser.
Sure, browser is much easier than paying though0 -
I personally use 50% carbs/30 % protein/20 % fat. I've found that if I keep my carbs as high as possible, it makes me feel more satiated, helps my mood, and helps me mentally. But as everyone has said, its all about trial and error.
I usually aim for at least 0.8g to 1 g of protein x body weight. A lot of people suggest 1 - 1.5 g x body weight, but some find it a little difficult to get that amount of protein in daily without protein shakes.0
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