Calories

zareenacheema95
zareenacheema95 Posts: 1 Member
edited December 2024 in Food and Nutrition
So I'm finding it hard to eat more calories without going way over my macros with regards to carbs! A eat 3 meals with snacks in between and find I'm bang on macros but roughly average out to around 1000-1100 calories which I know is not enough!
I'm full from all my meals but don't know how to get in extra calories in order to cut fat and gain muscle! Any ideas?!

Replies

  • kommodevaran
    kommodevaran Posts: 17,890 Member
    Are you following MFP's default, or what have you set your macros at? If it's not working for you, adjust them to something that is better for you. Be certain that you are logging correctly, though. If you feel full, and exercise, it's very likely that you are eating more than 1000 calories.
  • distinctlybeautiful
    distinctlybeautiful Posts: 1,041 Member
    I have my macros set at 25% protein, 30% fat, and 45% carbs. I mostly pay attention to my protein, and the other two just seem to fall into place. I'd say this has worked for me - I've lost seventeen pounds of fat and gained almost five pounds of muscle over the last year! As the previous poster said, you can adjust your macros to something achievable!
  • Gun4a
    Gun4a Posts: 68 Member
    Without knowing what's your daily caloric intake and how the macros are split, it's very difficult to suggest anything..
  • psuLemon
    psuLemon Posts: 38,432 MFP Moderator
    zareenacheema95 wrote: »
    So I'm finding it hard to eat more calories without going way over my macros with regards to carbs! A eat 3 meals with snacks in between and find I'm bang on macros but roughly average out to around 1000-1100 calories which I know is not enough!
    I'm full from all my meals but don't know how to get in extra calories in order to cut fat and gain muscle! Any ideas?!

    In order to get more calories, eat more fat or eat foods that are more calorie dense. I wouldn't worry about the default MFP settings. In fact, for many, protein levels from the defaults are still low.


    Also, there are limited situations where one can gain muscle and lose fat concurrently and ideally, while trying to lose fat, minimizing the deficit and progressive lifting can help mitigate muscle loss. So if your goal is being lean and fit (definition), then having a moderate deficit (15-20% below maintenance levels or roughly .8-1 lb per week), along with adequate protein (roughly .6-.8g per lb of body weight) and resistance training, will help you achieve that goal.

    If you need ideals for higher calorie foods to help you achieve your calorie goal, I would recommend looking in this thread.
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