Help me figure this out pls.

skellymama1

So I'm a newbie to macros.
I've been reading Thinner, leaner, stronger by Mike Matthews ( recommended here thanks).
So I have started my lifting program, have lifted before so no problems there.
I've done the maths using IIFYM and this is what I'm getting.
166lb female 5'3"
Aiming for 1500 cals a day.
Active job as in on my feet all day.
35% carbs
25% fat
40% protein.
I have worked that out as
Carbs 525 calories
Fat 375 calories
Protein 600 calories.
Am I doing the maths right?
Any help appreciated, I'm just trying to simplify it as much as possible to start with until it all sinks in.
Tia.

kommodevaran

The maths may be right, but the concept is wrong. If you want to keep things simple, you don't want to eat that much protein. It's not that it's dangerous per se, it's just unnecessary for the normal dieter, protein foods are expensive, it may or may not be impractical, and it can be boring and crowd out other nutrients. Some people seem to think it's fun because they get to eat egg whites and chicken breast and chug protein shakes, and if that's your idea of simple, I apologize, and go ahead. My idea of simple is a diet that resembles what I'm used to eat, and it served me well during weighloss and still works for mainenance.

livingleanlivingclean

Work it out in grams, not calories.

Divide protein and carb calories by 4, and fat calories by 9 to work out your grams...

StaciMarie1974

The math is right. And if you feel satiated/satisfied at that level: go for it. Don't drive yourself insane though trying to hit macros exactly. Allow some leeway. Such as +/- some amount.

skellymama1

@kommodevaran thanks but I'm going to go with the program I have for the month and see how I get on.
@livingleanlivingclean thanks, does this sound right?
Carbs 130g
Fat 40g
Protein 150g

So a boiled egg has 1.5g of carb, 5g of fat and 8g protein and 78 calories as an example.

I'm just trying to figure out what foods to eat to stay within both the calorie and macro goals.
Trying to meal plan for the week ahead.

Tacklewasher

Math is close enough to be correct. I would have trouble hitting that protein number eating 2000 cals.

livingleanlivingclean

skellymama1 wrote: »

@kommodevaran thanks but I'm going to go with the program I have for the month and see how I get on.
@livingleanlivingclean thanks, does this sound right?
Carbs 130g
Fat 40g
Protein 150g

So a boiled egg has 1.5g of carb, 5g of fat and 8g protein and 78 calories as an example.

I'm just trying to figure out what foods to eat to stay within both the calorie and macro goals.
Trying to meal plan for the week ahead.

I would personally lower protein slightly and increase fat...

And kind of yes to the egg... Mine don't have that many carb grams.. But you have the right idea...

livingleanlivingclean

Tacklewasher wrote: »

Math is close enough to be correct. I would have trouble hitting that protein number eating 2000 cals.

I do it on 1400....

skellymama1

Thanks guys,
I suppose a protein shake would hit the number each day. Can I ask why you would lower protein and increase fat? @livingleanlivingclean
My aim is fat loss, I have weight trained on and off over the years so I carry a bit of muscle put I really need to shift the fat.

StaciMarie1974

Eating fat does not make you fat. Eating more calories than your body needs increases your fat stores.

Avoiding fat does not make your body lose fat. Eating at a deficit makes your body turn to its fat stores.

Fat is needed by the body. For healthy brain functions, for healthy nails/hair/skin and it aids in the absorption of some vitamins and nutrients.

skellymama1 wrote: »

Thanks guys,
I suppose a protein shake would hit the number each day. Can I ask why you would lower protein and increase fat? @livingleanlivingclean
My aim is fat loss, I have weight trained on and off over the years so I carry a bit of muscle put I really need to shift the fat.

TimothyFish

You probably don't need a lot of protein unless you are trying to bulk up. If your aim is weight loss, your calorie deficit should be your main concern. Eating less and lots of cardio are the best ways to create a calorie deficit. Eating fat doesn't cause you to gain fat when you are at a calorie deficit because your body is looking for any sources of energy it can find. The fat in your blood stream gets converted into energy whether it is coming from fat release by your cells or it is coming from food you ate.

livingleanlivingclean

TimothyFish wrote: »

You probably don't need a lot of protein unless you are trying to bulk up. If your aim is weight loss, your calorie deficit should be your main concern. Eating less and lots of cardio are the best ways to create a calorie deficit. Eating fat doesn't cause you to gain fat when you are at a calorie deficit because your body is looking for any sources of energy it can find. The fat in your blood stream gets converted into energy whether it is coming from fat release by your cells or it is coming from food you ate.

I think protein is important when you're in a deficit to help retain as much muscle as you can, but OP, I think 150 is too much, especially considering your stats, and the low amount of fat. Like @StaciMarie1974 pointed out, fat is important..... Eating too little isn't healthy.

VintageFeline

Protein is important but at the OPs height and weight and without knowing BF% 150g does seem a bit excessive.

TimothyFish wrote: »

You probably don't need a lot of protein unless you are trying to bulk up. If your aim is weight loss, your calorie deficit should be your main concern. Eating less and lots of cardio are the best ways to create a calorie deficit. Eating fat doesn't cause you to gain fat when you are at a calorie deficit because your body is looking for any sources of energy it can find. The fat in your blood stream gets converted into energy whether it is coming from fat release by your cells or it is coming from food you ate.

Cardio giving a nice calorie burn isn't important to everyone. Lifting is muscle sparing, pretty essential if you have a firm aesthetic goal.

skellymama1

I can't do any cardio due to injuries so its strength training only. I'm not cutting out all fats at all. I put my stats in and this was the number I got. Bf is 27%, I'm looking to retain muscle while dropping fat. Is 40g of fat a day really too low? Im sure I'll find that out as I go on if I'm having trouble hitting the numbers I will adjust.
I'm really struggling getting my head around it

livingleanlivingclean

skellymama1 wrote: »

I can't do any cardio due to injuries so its strength training only. I'm not cutting out all fats at all. I put my stats in and this was the number I got. Bf is 27%, I'm looking to retain muscle while dropping fat. Is 40g of fat a day really too low? Im sure I'll find that out as I go on if I'm having trouble hitting the numbers I will adjust.
I'm really struggling getting my head around it

I'd increase fats now rather than finding out later that you've dropped them too much. I'd personally not go below 50g, and I'm similar stats to you...

VintageFeline

Yeah I'd increase fats and lower protein a bit. I can easily hit 100-120g of protein a day but I'd have to sacrifice quite a few other things, some of which keep me sane, to hit 150g a day.

Francl27

40% of protein is way unnecessary IMO.

psuLemon

OP, have you compared the IIFYM calculator to what TLS is suggesting? I am doing BLS, and I know Mike Matthews tends to be on the more cautious side when it comes to protein, so he tends to put it near 1g/lb because some studies would support it; although, some of the more recent reviews would suggest more of a range (1.5-2.2g/kg of weight or ~.6-1g per lb). So if you don't hit that protein number, don't stress too much. Personally, I do 1g per lb (175g) because of satiety. But I have days at 140 or even less and days of 200g+

skellymama1

OK thanks all, I'll adjust the protein down and fats up and see how I go.