Looking for Honest Advice, Please...

p2smommy
p2smommy Posts: 64
in Food and Nutrition
First of all.. DAMN YOU MFP GODS!! - I just spent 10 minutes typing version 1 of this post and the MFP Gods ate my post!!!

Okay.. now that that's off my chest.

Version 2...

I see so many MFP members posting about tweaking their macros, and the "proper" way to set your daily nutritional categorical goals.. I have NO CLUE how to do this.. and I'm wanting some basic (I mean very basic) mathematical help on doing so... I don't do well with formulas and complex equations. (Which is probably why I couldn't pass College Chemistry)...

Anywho, a little background before you go poking around in my diary..

I have PCOS, and after having read several articles regarding the effect of commercialized meat consumption on PCOS (and other health issues), I decided to try to limit my intake of them.. I do feel better having gone off of mass produced meat.. it's a completely different feeling for me, as well as seeing a disappearance of most of my PCOS symptoms - due to combined weight loss and/or possibly the absence of the chemicals/meds/steroids given to the animals... Don't get me wrong, I love my steak, pork chops, sausage, etc. I still eat it from time to time..usually about 2-3 times a month, I'll have a burger, some chicken, etc... Typically, I try to stay mostly within the fish/seafood realm of animal protein.. Hubs is an ultra marathoner, and so he likes to go lean on meats as well.. we stick with wild caught salmon/tilapia, shrimp, etc.. I haven't tried the gluten free diet, or anything else.. meat is the only limitation I've placed on my diet so far.

So, I see people talk about TDEE, BMR, etc.. and while I have attempted to figure mine, I'm not quite sure I'm coming up with the right results. I'm not asking anybody to figure it for me, but if someone has the "TDEE/BMR/Etc For Dummies" book.. could I please borrow it? :tongue:

I have my daily caloric goal set low @ 1200, but if you look @ my diary, you will see there are days where I go well over that.. I've had a pretty decent weight loss experience by doing what I've been doing over the past 6 months.. but I don't want to stall out, and as I read more of what people post, I don't want to burn the wrong thing.. muscle instead of fat, etc. As my activity level increases (I shoot for 2-3x a week of 5-6 miles, and 10-12 miles on Saturday), I want to make sure I'm doing what is optimal for my end desires, and what will make it a maintainable lifestyle.

I'm a noob at the lingo & the figures, so I wanted to see if I could get reading suggestions, links, etc on the best, easiest way to figure these and see what all of you who seem to at the very least sound like you know what you're talking about think..

ETA: I'm 5'6.5", CW is 202 (SW was 247.6), GW is currently 165, but will re-evaluate when I get closer to 165 and 38 yrs old...

Thanks in advance! :happy:

Replies

  • p2smommy
    p2smommy Posts: 64
    Hmmmm.. bump for upward movement on the list. :)
  • AJ_G
    AJ_G Posts: 4,158 Member
    Protein goal - 1g per pound of Lean Body Mass

    Fat goal - 0.4g per pound of body weight

    Carb goal - Remaining calories

    1g of protein = 4 calories
    1g of carbs = 4 calories
    1g of fat = 9 calories

    Multiply gram goals by their corresponding calories per gram to get each macronutrient calorie intake per day. Divide the calorie intake of each macro by your total calorie intake to get the percentage of that macronutrient of your total intake. Adjust your macronutrient percentages in MFP to match calculated percentages
  • p2smommy
    p2smommy Posts: 64
    Brilliant!!! Where were you when I was flunking chemistry!!!???

    :) Thank you!
  • suziepoo1984
    suziepoo1984 Posts: 915 Member
    Hi..i am pretty new to this too..but let me tell you what i think is correct(i might be wrong :laugh: )

    You can use this link to calculate your TDEE: http://scoobysworkshop.com/calorie-calculator/

    It will ask you your goals and how much cut from TDEE you want to lose weight. Also, asks for your activity level.

    Most of us are atleast lightly active unless sleeping all day. Add more activity if you exercise more and eat at the same calories for the entire week.
    From what i calculated for you, you can eat upto 1800 calories on a daily basis(considering you are lightly active)

    Hope this helps. MFP'ers, please correct me if i am wrong
  • suziepoo1984
    suziepoo1984 Posts: 915 Member
    Protein goal - 1g per pound of Lean Body Mass

    Fat goal - 0.4g per pound of body weight

    Carb goal - Remaining calories

    1g of protein = 4 calories
    1g of carbs = 4 calories
    1g of fat = 9 calories

    Multiply gram goals by their corresponding calories per gram to get each macronutrient calorie intake per day. Divide the calorie intake of each macro by your total calorie intake to get the percentage of that macronutrient of your total intake. Adjust your macronutrient percentages in MFP to match calculated percentages

    I am copying this to keep it as a guide :)

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