We are pleased to announce that on March 4, 2025, an updated Rich Text Editor will be introduced in the MyFitnessPal Community. To learn more about the upcoming changes, please click here. We look forward to sharing this new feature with you!

My Macros & Calories

Shadyhuero805
Shadyhuero805 Posts: 97 Member
edited December 2024 in Food and Nutrition
Im 5'9 male. 206lbs. Down from 213lbs. Doin INTERMITTENT FASTING and 1000 deficit. 1650 intake goal.

Can ANYONE HELP eith giving me a layout of my stats how my MACROS SHOULD LOOK.. And MFP Says 1650 goal ( 1000 ) deficit. Is that correct...
Thanls for your input and help....

Replies

  • queenliz99
    queenliz99 Posts: 15,317 Member
    What is wrong with the way MFP set them up? You could tweak them however you want.
  • Shadyhuero805
    Shadyhuero805 Posts: 97 Member
    I was looking for a second opinion to manage muscle growth and weight loss. But i messed up the percentages... Now all confused
  • jemhh
    jemhh Posts: 14,261 Member
    This is how I do my macros:

    Protein = .8 grams / pound of bodyweight, minimum

    Fat = .4 grams / pound of bodyweight, minimum

    For you I'd say:

    .8 x 206 = 164.5
    .4 x 206 = 82.4

    I'd aim for 160 grams of protein and 80 grams of fat as minimums each day. That means that your remaining calories would come from carbs, more protein, or more fat.

    Your 1650 goal is your base. Eat that plus the calories you've logged from exercising. After 3-4 weeks, assess your progress. Lower calories if you're not losing, raise if losing too quickly, or leave them as they are if you are satisfied with how things are going.
  • psuLemon
    psuLemon Posts: 38,438 MFP Moderator
    Shadyhuero805 wrote: »
    I was looking for a second opinion to manage muscle growth and weight loss. But i messed up the percentages... Now all confused

    First, you can ask more than one question in a thread. You don't need to keep making new threads. So I locked the other.


    Second, gaining muscle while losing weight is not going to happen... at least not substantially. Being new, you might gain some muscle (a few lbs) but you should concentrate more on losing fat and getting stronger through progressive lifting. Follow a structured program.

    If you do want to try and gain some muscle will maximizing muscle retention, then you should reduce your deficit and aim for 20% less than your maintenance calories.
  • Shadyhuero805
    Shadyhuero805 Posts: 97 Member
    Ive been at a 1000 deficit. For both fitbit and MFP. Im new to the post..sorry... But fitbit is saying 2000 calories..and MFP is saying 1650
  • psuLemon
    psuLemon Posts: 38,438 MFP Moderator
    Shadyhuero805 wrote: »
    Ive been at a 1000 deficit. For both fitbit and MFP. Im new to the post..sorry... But fitbit is saying 2000 calories..and MFP is saying 1650

    How much weight are you losing per week? And how long have you been tracking?
  • Shadyhuero805
    Shadyhuero805 Posts: 97 Member
    Tracking since may 22.. At 206..was 213
  • Shadyhuero805
    Shadyhuero805 Posts: 97 Member
    Lose around 1.5-2 if lucky
  • psuLemon
    psuLemon Posts: 38,438 MFP Moderator
    Track for another 2 weeks before you make any calorie adjustments. The first 2 weeks generally see the highest per week losses due to reductions in glycogen, reductions in waste in the GI system and manipulation of sodium.
  • Shadyhuero805
    Shadyhuero805 Posts: 97 Member
    Okay..abd if i was to adjust. What is recommended
  • psuLemon
    psuLemon Posts: 38,438 MFP Moderator
    Shadyhuero805 wrote: »
    Okay..abd if i was to adjust. What is recommended

    If your goal is to try and gain a little muscle or preserve the max amount, while losing weight, then reduce your per week loss to around 1 lb.
This discussion has been closed.

Categories