Please Check My Math

Nerdbear88
Nerdbear88 Posts: 62 Member
edited November 2024 in Food and Nutrition
I wear an Apple Watch to track my workouts and calories and I use MFP to track my calories consumed. I have crunched the number and I think they look good but wanted a second opinion from anyone that likes to look into this type of stuff.

The Basics: I'm a 6'1" Male. 44 years old. I was 396 lbs. and started losing weight September 2015. I am now 260 lbs. I was aiming at a 1000 calorie/day deficit for a 2 lbs a week loss rate. I so far have averaged a little over that. My goal weight is 210 lbs.

The Numbers (all pulled from Apple Health as an average over the last week):
Active Energy: 1521 calories
Resting Energy: 2512 calories
Total Energy Expended: 4033
Calories Consumed: 2744
Calorie Difference: -1289 (289 calories/day over my preferred deficit of 1000 calories)

Nutrition: (I am currently shooting for a 40%c/30%p/30%f macro ratio.)
Carbs: 264g
Protein: 200g
Fat: 87g

I used the calculator at http://www.freedieting.com/tools/nutrient_calculator.htm and got the following targets for consuming 2744 calories

Carbs: 274g
Protein: 205g
Fat: 91g

I think I'm close enough on these numbers that I'm being successful hitting my targets. My question is now that I have lost 135+lbs, should I still be trying to hit a 1000 calorie deficit (which I'm obviously at a larger deficit then that) or should I try going down to 500 calories (1 lbs/wk) now that I'm looking to lose another 50 lbs?

And if I should be striving for the 500 calorie/day deficit should I continue to exercise the same as I am and increase my caloric intake or would be be better to cut back on the exercise? I'm currently exercising at least 30 minutes every day. I do weight lifting, spin, running, and swimming. I also might throw out that I am planning on running a half marathon at the end of April.

If you made it all the way through this and have some advice I would LOVE any insight you might have.

Thanks!
This discussion has been closed.