Portions of food groups to meet calorie goals???

ladymeldrum82
ladymeldrum82 Posts: 51 Member
in Food and Nutrition
I have my calorie goal set at 1280 but burn a bunch of calories via activity... MFP adjusts my calorie goal to say that I need closer to 2000 calories a day due to level of activity... I don't know how to figure out how many portions or proper portion sizes of each food group I should be eating... I would very much appreciate some help & guidance... I'm trying to build lean muscle mass, burn fat, & get healthier in general...

Replies

  • pinggolfer96
    pinggolfer96 Posts: 2,248 Member
    Build muscle and burn fat is a hard goal in terms of physiologically being able to do so. But I personally break my macros down by 1gram of protein /lb of body weight, .4-.6 grams of fat per lb, and fill rest with carbs
  • ladymeldrum82
    ladymeldrum82 Posts: 51 Member
    Thank you
  • cmriverside
    cmriverside Posts: 34,419 Member
    edited May 2018
    Just log your food for a while and you'll be able to estimate. Most labels use a reasonable portion size. Meat, 3 ounces is the size of the palm of your hand. Fruit, the size of a tennis ball, rice and pasta, about one cup when cooked. Cereal....DANGER!!!! :lol: I don't even buy cereal any more. A serving size is disappointment.

    Do you have a food scale? Best $10 investment for weight loss and food logging.

    Edit* Maybe I didn't understand the question. Here's a good thread for understanding how to set your macros (Protein Carb Fat) - -

    http://community.myfitnesspal.com/en/discussion/819055/setting-your-calorie-and-macro-targets
  • seska422
    seska422 Posts: 3,217 Member
    Don't feel like you are tied in to eating the recommended serving sizes. For example, when I eat potato chips, the amount I want is usually a few grams shy of a serving. There's no need to eat more than I want and I save those calories to be spent elsewhere.

    My portion (how much I actually eat) varies depending upon how much I want and how the macros fit into my goal. If I'm running behind on protein for the day, I may have 2 or 3 servings with a meal. I usually have a whole bag of steam-in-bag veggies at a time which is about 3 servings. I have 1/4th of a serving of Lindt chocolate after breakfast and 2/9ths of a serving of Hershey's Kisses with my oatmeal.
  • ladymeldrum82
    ladymeldrum82 Posts: 51 Member
    I just ordered a food scale- have been logging my food off & on for a few years but I don't really understand macros... Trying to figure out appropriate servings of fruit, veggies, protien, fats, etc to have per day from 1200 to 2000 cals, so I can more effectively plan meals...
  • ladymeldrum82
    ladymeldrum82 Posts: 51 Member
    https://www.fairview.org/patient-education/88551

    Does anybody know how accurate this site is?
  • kommodevaran
    kommodevaran Posts: 17,890 Member
    edited May 2018
    ladymeldrum82 wrote: »
    https://www.fairview.org/patient-education/88551

    Does anybody know how accurate this site is?
    It's the opposite of accurate. MyPlate is supposed to give you a general sense of portions and proportions, it encourages balance and variety. You use a scale for accuracy. But nutrition doesn't need the same degree of accuracy as running an airline business, it takes consistency over time: You have a calorie range to not go over, every week, and a set of nutrition targets to not go under, every day. Most of all, you need honesty and patience and kindness and discipline.
  • seska422
    seska422 Posts: 3,217 Member
    ladymeldrum82 wrote: »
    I just ordered a food scale- have been logging my food off & on for a few years but I don't really understand macros... Trying to figure out appropriate servings of fruit, veggies, protien, fats, etc to have per day from 1200 to 2000 cals, so I can more effectively plan meals...
    Don't let perfect get in the way of done. Just start logging and measuring and learn from experience along the way.

    Watch your macros to see what they do and then make adjustments to later meals or pre-log so that you can adjust your day before you eat. It's just like building with Lego blocks. Most foods have more than one macro. You want at least enough protein and fat and to get in your micronutrients. The foods (and amounts) you use to get there are up to you. I aim for about 80% of my calories from nutrient-dense foods and 20% from treats.

    A good place to start is to log what you normally eat for a week or two to gather some data. That will show you your general macro balance and give you a starting point. You can then see where you might change your portion sizes and/or make satisfying substitutions.

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