Macros & Nutrients Question

macsmom07

Hi...I'm having trouble eating enough calories but I am over my nutrient count/macros everyday. What am I doing wrong?

modmom1

If you're setting your macros as percentages of your total calories, then that can't really happen. What are your calories and p/c/f grams set at? What percentages are you aiming for. I'll gladly help you out. I'm sure its a setting error somewhere

MTDDS18

macros are what make up calories. 4 calories are in a gram of protein and carbohydrate and 9 calories are in a gram of fat.

Your macros should literally add up to your calorie goal.

macsmom07

Thanks ladies! I'm set at:
1500 Calories
50% Protein
10% Carb
40% Fat

diannethegeek

Would you be comfortable opening your diary so we can take a look? It could be something simple like an inaccurate food entry, but it would likely help to see what's happening.

macsmom07

Sure! How do I do that?

macsmom07

I just checked and my diary is set to public

diannethegeek

Now I'm confused. Your calories are way low, but you don't appear to be going over your macros? The only one you're consistently over on is carbs (which makes sense since you have it set fairly low). But, for instance, yesterday you still had 21 grams of fat to use and 69 grams of protein.

macsmom07

What do you suggest I do to get more calories in? I feel like if I eat more I'll never loose weight. Am I just eating the wrong things? Ugh as soon as think I've figured it out I'm not sure I'm eating correctly. (Minus the bacon today lol that was a treat ; )

diannethegeek

Given your low carb goals, I don't see why bacon would be a bad thing.

You might take this question over to the low carb group. They'd probably be able to give you more targeted suggestions that I could: http://community.myfitnesspal.com/en/group/394-low-carber-daily-forum-the-lcd-group

mom22dogs

Unless you aren't tracking everything, you are really under calories most days, anywhere from 300-800 calories, that is why you are under your macros. You aren't eating anywhere near the calorie goal. I don't understand how you think you are over your calories.

macsmom07

But my macros % goals are always over?

diannethegeek

macsmom07 wrote: »

But my macros % are always over?

The percentages don't matter as much as the gram #s. The percentages will go up and down as you eat throughout the day. If you took what you're eating now and added 500 calories of foods much higher in fat & protein then it would balance the %s back out.

mom22dogs

No, they aren't. They are usually under. I don't think you understand how to read the numbers. At the very bottom of your diary, everything adds up. The last line says REMAINING: then you go across, and the green numbers mean those are the REMAINING MACROS you need to eat. If the number is red, for fat, sugar and carbs, then you've gone over, but I don't think you have in the last week anyway.

macsmom07

Ahhh that makes sense
Feel like I was having a blonde moment there! So just watch the grams?

Psychgrrl

Your diary is closed, so I can't see what you're seeing, but are you sure you're reading the percentages/macros correctly? I totally mean that in the nicest way possible--there's a lot to get used to when you start up, and even after you've been here a while, all those numbers can run together.

You can't be over 100%. It's not possible--I promise! Could you be confusing the weekly breakdown with the daily one?

mom22dogs

I think I finally know how you are thinking. One meal might be carb heavy, so it might say 70% carbs, but its for the entire day, it averages out. You need to just look at the total numbers for remaining grams for the day.

MsBuzzkillington

Your macros are over in certain areas, rarely, on your foodlog because you are going over the goal for that particular macro.

So say you eat 200 calories of your goal in carbs, you're going to go over your carb goal. But you aren't going to go over your total goal because your total goal is 1500. You aren't going to stay under all your macro numbers if you eat a very small amount either, because you're going to end up eating higher amounts of one macro type some days.

This is very very very important. If your settings are to lose "x pounds" a week, then the goal MFP has for you is putting you at a deficit. So that means, and I PROMISE it's true, you will lose weight eating 1500 calories a day. The absolute most important thing is to learn healthy habits and to fuel your body properly with nutrients. It is very very important you hit 1500 or close to it, every. single. day. You must, it's important. I know it's scary because there's tons of misinformation about what it takes to lose weight and if you eat this or that you'll gain. But that's just not true.

Do not eat so little calories, do not do it.

Eat 1500 and you will feel better, have more energy, not be miserable, and lose weight.

WBB55

If it helps, here's a tactic that might help. Say your goal is 1400 calories. I ALWAYS save at least 200 calories for an after dinner snack. Before the snack, look at your percentages.

-if you're over in carbs, eat cheese for a snack
-if you're over in protein, eat cookies for a snack
-if you're over in fat, eat fruit and veggies for a snack

macsmom07

Thanks everyone! This all helps a lot! Looking forward to today and what I get accomplished!