Help a new guy out please!?
kchuskey
Posts: 882 Member
Just wondering.. I'm set up on my calories at 1500, but I will eat what I gain with exercise. My question is. Do I need to be focused on all of my MacroNutrient %'s. I mean I am very low on calories at times, but am over in carbs, fat, etc... I am having a hard time trying to figure out what to eat, that will give me calories, but not be in the red in everything else. Right now it is set at Carbs 188g (50%), Fat 50g (30%), and Protein 75g (20%). Do I need to focus more on the over-all calories, and not pay much attention to the others, as long as it's not crazy? Hope this makes sense. I am new to all this diet stuff, and never really paid much attention to what I ate. Any help would be appreciated!
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Calories = weight. Macros = Nutrition. To lose weight it's just total calories, but you might find yourself hungrier on a certain macro balance vs another. People eat highs and lows of all the groups with various diets. lowering carbs a little and upping the protein is what a lot of people suggest for feeling full. I'm a long term vegetarian so I feel fuller on a bit higher carb diet.0
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I think it depends on your goals. If you are trying to lose or to gain, focus on calories first. Meet your target deficit or surplus, because calories over or under your daily need will determine if you lose or gain. I usually eat back a portion of my exercise calories, but not all (trying to lose). If you are focused on overall nutrition or just toning, I would really look at the macros to make sure you are hitting goals. Give it about a month to see what feels right, then adjust. I say a month because the first week or two you often see but jumps as your body adjusts, then things steady out.0
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Focus mainly on overall calories.
Look at protein as a goal to reach and going over on that is fine. Next try to at least come close to fat and going over a bit on that is fine. Fill in the rest of your calories with carbs. It's fine to be under on carbs.
I watch my macros and try to come close but it's no biggie if I miss some days.0 -
Thanks! I'm always under on my total calories, but I'm always stressing because I'm red in fat, or sugar, etc... And it drives me nuts. That's why I was wondering if as long as I stay under calories I'm good. I'm trying to lose weight btw. Set to lose 2lbs per week. I started off doing low carb at 20g, and staying higher in fat, but wanted to make it simpler, and focus on just calories, and be able to still eat the things I like. I appreciate everyone's advice.0
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You can change the default MFP macro settings. Take a read of the first post in this thread to get your calories and macros squared away.
Calories are your first concern because calories in < calories out (often abbreviated as CICO around here) is the key to weight loss. Get that under control and start paying attention to your macros as you log your food, you can refine the process on the fly. Don't sweat being right on the money with your macros, if you're somewhere in the ballpark you'll be fine. Don't make it any more difficult than it has to be - as long as you're maintaining your deficit and eating a well-rounded diet that satisfies you and you can live with, you're golden.0 -
I would also add that if you are in the red with certain macros, think about how it got there. Sometimes it is not worth sweating. For instance, I have a sweet tooth. I substitute candy with clementines. Now, I make sure I stay in my calorie range, but I often go over on sugar because of the sugar in fruit. I am OK if I am over because of clementines (I mean, not scary over, but over). If it was M&Ms that trashed the sugar? I'd likely make a change.0
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Eat at your calorie deficit: 1500Thanks! I'm always under on my total calories, but I'm always stressing because I'm red in fat, or sugar, etc... And it drives me nuts. That's why I was wondering if as long as I stay under calories I'm good. I'm trying to lose weight btw. Set to lose 2lbs per week. I started off doing low carb at 20g, and staying higher in fat, but wanted to make it simpler, and focus on just calories, and be able to still eat the things I like. I appreciate everyone's advice.
Eat enough protein
Get some fats and oils.
High carbs or low carbs -- does not matter one way or another.0 -
Focus on overall calories
For nutrition
Set your protein goal at 0.6-0.8g protein per lb of bodyweight as a minimum ...you will have to play with your percentages until the grams are close
Set fat goal at 0.35g per lb bodyweight
Both the above are minimums you should try to reach daily ...don't worry if you overeat them, carbs are personal choice
Eat a widespread of colourful vegetables, they are great for volume and taste, dairy, lean meats
You don't have to track sugar, you can swap it for fibre0 -
Just wondering.. I'm set up on my calories at 1500, but I will eat what I gain with exercise. My question is. Do I need to be focused on all of my MacroNutrient %'s. I mean I am very low on calories at times, but am over in carbs, fat, etc... I am having a hard time trying to figure out what to eat, that will give me calories, but not be in the red in everything else. Right now it is set at Carbs 188g (50%), Fat 50g (30%), and Protein 75g (20%). Do I need to focus more on the over-all calories, and not pay much attention to the others, as long as it's not crazy? Hope this makes sense. I am new to all this diet stuff, and never really paid much attention to what I ate. Any help would be appreciated!
My only thought is that, assuming that's you in your photo, you're a man eating 1500 calories or less ("very low on calories at times") and going over in carbs and fat, which must mean you're falling under your 75 g protein goal, which is low-ish for a man to begin with. I'm a 5'4" woman and I shoot for 67 g protein as a bare minimum, and I really prefer to get at least 80 g. If you want to maintain muscle as you lose weight, you'd be wise to make sure to get enough protein. And you can almost certainly lose weight on more than 1500 calories, unless you're an unusually small man. Again, I'm a 5'4" woman in my 50s, and I lose almost a pound a week on 1900 calories.0 -
Good pickup, @lynn_glenmont
The OP's profile says he's 242 lbs.
That could be dated information, but it also says he's male. 1500 is bare minimum for males.
Kchuskey, what's your height and weight?0 -
I am 6'0" and currently way 232lbs. My goal weight is 185lbs, and 2lbs loss a week. I workout run/exercise five days a week total. 45 minutes. This is what I plugged in, and it set my goal calories at 1490. I rounded it up to 15000
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I am 6'0" and currently way 232lbs. My goal weight is 185lbs, and 2lbs loss a week. I workout run/exercise five days a week total. 45 minutes. This is what I plugged in, and it set my goal calories at 1490. I rounded it up to 1500
What Activity Level did you put in, and are you using a fitness tracker?0 -
Initially I put in sedentary. I'm a car/desk jockey. (Salesman) But I walk daily (M-F) currently walk 45-50 minutes and burn roughly 330-340 calories each time, and I am starting C25K tomorrow, as well as 7-minute workout daily, or until I start going to gym. When I start at gym, I will lift MWF, and run on TTS, resting on Sunday. Whatever calories I gain thru exercise, I will plan on eating.0
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So you're eating 1500 plus exercise cals right?
So grossing around 2000-23000 -
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Yes...That is is what I was estimating. Or close. I obviously won't just eat to eat, but am aware of not getting enough Cals.0
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I have used this. I believe it had me around 2060 calories. I'm confused by the activity level. I assume I'd need to put sedentary, to get my base BMR, then the exercise I input here takes that into consideration. What do you suggest I do? I just want to stick to a plan. lol0 -
No scooby is a TDEE calculator and you are not sedentary even though your day job is
Go for 3 x moderate
But it's just to be aware / double check
I would follow MFP, plus log exercise and eat back 50-75% of those calories ...because it motivates me to move more / keep to my walking and workouts0 -
No scooby is a TDEE calculator and you are not sedentary even though your day job is
Go for 3 x moderate
But it's just to be aware / double check
I would follow MFP, plus log exercise and eat back 50-75% of those calories ...because it motivates me to move more / keep to my walking and workouts
So what activity level should I start with at MFP? Sedentary, light, active, or very active? Sorry for all the questions.0 -
If your primary goal is weight loss, calories is the big driver. Macros/micros are the nutrition, and are good gauges for health drivers, but not carved in stone. You can make up for vitamin shortages easily with a multi vitamin when needed. But it's wise to at least try to get near your goal on protein for muscle retention/repair. Fat and carbs have a bit more leeway IMO, and are somewhat individual. I seem to stay more full on fats vs carbs, and have to be really low in carbs before it affects my energy level, but that seems to vary.
Keep in mind you are working at a loss goal of 1000 calories per day. That's a chunk for a guy your size, so if you choose a middle ground there is no harm in that either. If you aren't hungry and can tolerate it, you will lose weight quicker, but 1500 calories per day isn't a lot.
Also, based on your previous posts, be cautious about how you calculate exercise calories, especially if you do exercise frequently. If you have them right, no harm in eating them back. If they are overestimated, you just slow your loss progress. There are plenty of free apps, but be cautious of the calorie estimates unless you can at least confirm against something considered somewhat reliable. Many apps report gross calories, and many overestimate in general.0 -
robertw486 wrote: »If your primary goal is weight loss, calories is the big driver. Macros/micros are the nutrition, and are good gauges for health drivers, but not carved in stone. You can make up for vitamin shortages easily with a multi vitamin when needed. But it's wise to at least try to get near your goal on protein for muscle retention/repair. Fat and carbs have a bit more leeway IMO, and are somewhat individual. I seem to stay more full on fats vs carbs, and have to be really low in carbs before it affects my energy level, but that seems to vary.
Keep in mind you are working at a loss goal of 1000 calories per day. That's a chunk for a guy your size, so if you choose a middle ground there is no harm in that either. If you aren't hungry and can tolerate it, you will lose weight quicker, but 1500 calories per day isn't a lot.
Also, based on your previous posts, be cautious about how you calculate exercise calories, especially if you do exercise frequently. If you have them right, no harm in eating them back. If they are overestimated, you just slow your loss progress. There are plenty of free apps, but be cautious of the calorie estimates unless you can at least confirm against something considered somewhat reliable. Many apps report gross calories, and many overestimate in general.
Great info. Thanks. I was skeptical about this.
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No scooby is a TDEE calculator and you are not sedentary even though your day job is
Go for 3 x moderate
But it's just to be aware / double check
I would follow MFP, plus log exercise and eat back 50-75% of those calories ...because it motivates me to move more / keep to my walking and workouts
So what activity level should I start with at MFP? Sedentary, light, active, or very active? Sorry for all the questions.
No ...questions are great
This is what I did, others had different approaches ...my way worked for me
I have a desk job so I set to sedentary
I picked an initial goal of 2lbs a week..rapidly reduced that (after 6 weeks) to 1lb a week then 0.5lb a week as I got closer to goal
I weigh every food and log it accurately (double checking MFP entries if it's new to me cos a lot are wrong)
I walked daily ...got a fitbit tracker (finally settled on a zip as it clips to my pocket / waistband), synched it to MFP and enabled negative calories. I allow that to determine my actual activity level and eat them all back ..the dog has certainly benefited from my fitbit
I lift and do about 20 mins cardio 3 times a week, once is with a PT because he helps me work on form and progress and motivates me to keep it up... I have a Polar HRM and I take a cut down on my HRM calories due to the nature of the workouts and log those separately in MFP...these overwrite any calories from fitbit by time
I set up a trendweight.com account and I monitor my weight over rolling 6-8 weeks (the weights logged in MFP automatically update on trendweight via fitbit)
I did the tech / data things slowly over time...I didn't go for it all at once...I was working out and started reading about fitbits so got one ...it all kind of just fell into place over months
I treated my calorie goal as a weekly target ...I would save calories over weekdays for the weekend ...or not eat back one workout to go out the next night
Over 10 months I lost 48lbs, set it to maintenance and lost another 5lbs finding that level and have maintained at around 160lbs for almost a year. My body is tight and taut cos of the lifting, my energy levels are much higher cos of the movement and I'm generally in a happier place.
I think the rolling feedback from 6 weeks tracking of my actual weight was the most beneficial because the other stuff..the logging, the fitbit, the HRM it's all estimates...good enough estimates ...it's what your body does that counts0 -
By the way I'm a 48 year mother of 2 and lost most of my weight eating around 1800 calories ...my maintenance is now around 2300 but I still have a 100g minimum protein which is the only macro I focus on
I reckon your TDEE is around 3000 ..so you should be fine around 2000-23000 -
No scooby is a TDEE calculator and you are not sedentary even though your day job is
Go for 3 x moderate
But it's just to be aware / double check
I would follow MFP, plus log exercise and eat back 50-75% of those calories ...because it motivates me to move more / keep to my walking and workouts
So what activity level should I start with at MFP? Sedentary, light, active, or very active? Sorry for all the questions.
No ...questions are great
This is what I did, others had different approaches ...my way worked for me
I have a desk job so I set to sedentary
I picked an initial goal of 2lbs a week..rapidly reduced that (after 6 weeks) to 1lb a week then 0.5lb a week as I got closer to goal
I weigh every food and log it accurately (double checking MFP entries if it's new to me cos a lot are wrong)
I walked daily ...got a fitbit tracker (finally settled on a zip as it clips to my pocket / waistband), synched it to MFP and enabled negative calories. I allow that to determine my actual activity level and eat them all back ..the dog has certainly benefited from my fitbit
I lift and do about 20 mins cardio 3 times a week, once is with a PT because he helps me work on form and progress and motivates me to keep it up... I have a Polar HRM and I take a cut down on my HRM calories due to the nature of the workouts and log those separately in MFP...these overwrite any calories from fitbit by time
I set up a trendweight.com account and I monitor my weight over rolling 6-8 weeks (the weights logged in MFP automatically update on trendweight via fitbit)
I did the tech / data things slowly over time...I didn't go for it all at once...I was working out and started reading about fitbits so got one ...it all kind of just fell into place over months
I treated my calorie goal as a weekly target ...I would save calories over weekdays for the weekend ...or not eat back one workout to go out the next night
Over 10 months I lost 48lbs, set it to maintenance and lost another 5lbs finding that level and have maintained at around 160lbs for almost a year. My body is tight and taut cos of the lifting, my energy levels are much higher cos of the movement and I'm generally in a happier place.
I think the rolling feedback from 6 weeks tracking of my actual weight was the most beneficial because the other stuff..the logging, the fitbit, the HRM it's all estimates...good enough estimates ...it's what your body does that counts
Well great job! That sounds similar to what my plan of attack is. I mean I know I'll have to make adjustments as I go on, but I'm going to stick with the way I have it now to start. I'll start initially with 1500 cals, and whatever I gain thru exercise I'll eat what I can. I think I have close to the right idea. Hard to believe I weighed about 165 as a Senior in HS...lol. Thanks again! Btw...I'm 42.0 -
A good initial rule of thumb for checking your exercise burn estimates are the METS tables ..google search should bring them up
Personally I was happy to judge from the feedback from my weight tracking, averaging over 6-8 weeks for water fluctuations0
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