Macro counting

Betmar83

I've recently decided to start counting macros and it has proven to be quite a challenge. I'm always under on my calories, protein, & fat and always over on my carbs. I just can't seem to get it to work out. I've got pictures my macro goals as well as a sample full day of eating. Please help!!

bbell1985

You can subtract fiber from carbs. You're not that far over.

Not to sound harsh but if you want your carbs lower...eat less carbs. Ha. It's like that.

KateTii

You are using a lot of generic entries, eg. 1 egg. Get a food scale and use better entries to get a better idea of where you actually are.

Personally, I don't worry about getting the macros perfect. Macros are adjustable depending on your goals so why should I worry if i'm 8g under but still getting the minimums? My advice would be to get the calories right and you should find your macros will even out.

deannalfisher

Current weight? Goal weight?

Protein seems high and fat too unless you are trying keto (and even then I think your carb ratio might be too high)

kimny72

Your protein goal is unnecessarily high imo.

If you want to eat less carbs you need to cut back on the grains and starchy veggies. I love grains so I can't do anything near low carb, I feel accomplished if I manage to keep them under 200 g lol. But I'd guess grains and sweet foods are what you would need to cut back. I eat less cals than you and for what it's worth I'd be pleased with your numbers in this screen shot except my sugar tends to run a little lower.

savithny

Yeah, unless you've got a specific reason for that carb goal - its low, but yet high for low-carbing?

And your breakfast is VERY carby. The screenshot doesn't show what it was - but that looks like a place to start lowering the carbs if you need to keep to that goal. What are you having for breakfast?

jjpptt2

Pre-log your foods, either the previous day or first thing in the morning. Then you can see how everything comes together and what your totals will be at the end of the day. If they aren't where you'd like them to be, then make changes until you get where you want to be. Then you have a plan in place for the day.

JesseWilson1

jjpptt2 wrote: »

Pre-log your foods, either the previous day or first thing in the morning. Then you can see how everything comes together and what your totals will be at the end of the day. If they aren't where you'd like them to be, then make changes until you get where you want to be. Then you have a plan in place for the day.

Yes, this is a great tip. There is also a lot of other great advice on this thread.

Great idea counting macros, I've lost 14lbs in the last month doing so. Hopefully it works for you too. Something I do to help myself is meal prepping with a proper balance of carbs and protein and fats, that way I can just grab a meal when needed and I know I should be fine to eat it. You've got the right idea on the types of foods you're eating, looks clean, just balance it out a little better and you should see some results! If you have a hard time hitting protein, maybe find a supplement (like a protein shake) for now until you can find a higher protein food that you enjoy. Because if you start hitting that protein goal you will probably not consume as many carbs, Its kind of like a teeter-totter, lol idk if I spelled that right, but anyway, do what works best for you! good luck!

lemurcat12

I calculate from the given macro numbers that you ate 1851 calories, made up of 104 g of protein, 79 g of fat, and 181 g of carbs. Those are perfectly good macros--there's no need to try to get protein to 169. Good general rule for protein is .8g per lb of a healthy goal weight, but really even .65-.8 g is typically fine. My current weight (within a good BMI) is 125, so I aim for about 100 g, but don't worry if I'm a little below.

I am not saying there's no reason to change them up if you want to try it, but understanding what you are trying to achieve would be helpful. To reduce carbs and increase protein you'd increase portions of meat and decrease portions of starchy sides (potatoes, pasta, bread, whatever), as a general rule. But mostly look at what the protein and carbs are coming from and adjust accordingly. Oh, and one big tip I see: add protein at breakfast.

Unless you are trying to do low carb or move toward keto, I really don't see a reason to increase fat, but then 79 is quite a bit higher than what I hit on most days (not that there's anything wrong with fat if it's coming from healthful sources, but I don't see why someone not doing keto and not too low on it would worry about adding it).

The macros given work out to about 22.5% protein, 39% carbs, and 38% fat, so roughly 20-40-40, which should be fine if your calories are high enough that 20-25% gives you enough protein by gram, which I'd guess it does (obviously I don't know your stats).

Katiebear_81

Things I eat to increase my protein intake: tuna with a bit of avocado or lower fat mayo, egg whites (sometimes will make egg white muffin tin things, so I can grab them out of the fridge), protein bars if I'm super lacking (but have calories), etc. I am usually over in carbs/sugar as well, as I do love me some carbs. I could change my macro split to allow for more... but meh. I am focused on protein because of the amount of lifting I'm doing - I'd like to put on/preserve as much muscle tissue as possible.

deannalfisher

lemurcat12 wrote: »

I calculate from the given macro numbers that you ate 1851 calories, made up of 104 g of protein, 79 g of fat, and 181 g of carbs. Those are perfectly good macros--there's no need to try to get protein to 169. Good general rule for protein is .8g per lb of a healthy goal weight, but really even .65-.8 g is typically fine. My current weight (within a good BMI) is 125, so I aim for about 100 g, but don't worry if I'm a little below.

I am not saying there's no reason to change them up if you want to try it, but understanding what you are trying to achieve would be helpful. To reduce carbs and increase protein you'd increase portions of meat and decrease portions of starchy sides (potatoes, pasta, bread, whatever), as a general rule. But mostly look at what the protein and carbs are coming from and adjust accordingly. Oh, and one big tip I see: add protein at breakfast.

Unless you are trying to do low carb or move toward keto, I really don't see a reason to increase fat, but then 79 is quite a bit higher than what I hit on most days (not that there's anything wrong with fat if it's coming from healthful sources, but I don't see why someone not doing keto and not too low on it would worry about adding it).

The macros given work out to about 22.5% protein, 39% carbs, and 38% fat, so roughly 20-40-40, which should be fine if your calories are high enough that 20-25% gives you enough protein by gram, which I'd guess it does (obviously I don't know your stats).

79 is about what I take in - but my daily avg is about 300cal higher than the OP...I do a low of 65g and a high of 76g - so that is a good point

dudebro200

Macro dieting seems flexible until you start doing for a while.

I found that macro dieting ends up being more restrictive than low carb or Paleo. In order to really hit all your macro macros honestly ( by honestly I mean not disregarding carbs in a protien source or fat in a carb source), you have to eat very healthy complex macro nutrient rich food.

I am focused on macros and I rarely hit my targets. Check my dairy

quiksylver296

deannalfisher wrote: »

Current weight? Goal weight?

Protein seems high and fat too unless you are trying keto (and even then I think your carb ratio might be too high)

This. Are your macros set at 40% carbs, 30% protein, 30% fat? That the generally accepted split, unless you're trying to do something low carb.

Just a note, low carb is not needed for weight loss. All you need is a calorie deficit.

I cannot low-carb, I get super *kitten*y.

deannalfisher

I don't know if I agree with that - I'm macros focused and hit my targets 90% of the time - my order of priority is protein, fat and then carbs - although my carbs are a significant amount of my diet. I also don't restrict myself on any kinds of food

lemurcat12

dudebro200 wrote: »

Macro dieting seems flexible until you start doing for a while.

I found that macro dieting ends up being more restrictive than low carb or Paleo. In order to really hit all your macro macros honestly ( by honestly I mean not disregarding carbs in a protien source or fat in a carb source), you have to eat very healthy complex macro nutrient rich food.

I am focused on macros and I rarely hit my targets. Check my dairy

I don't find it particularly hard to hit macros (although I don't think amount of carbs vs. fat is that important, so just focus on protein). You may be having issues because your protein goal seems kind of low for a dudebro. ;-)