Need help/ideas/understanding with balancing macros & calories

GeauxL
Posts: 57 Member
I have a couple of questions about Macros, calories, & daily allotments.
I’ve lost 100lbs in a little over a year & have about 20 more to go. My calorie goal for the day is 1350 which I range between 1200-1300. I do cardio, at least 4 times a week & kettlebells & resistance machines 2 days a week. I don’t eat exercise calories back. My diet consists mainly of lean meats, whole grains, fruits, & veggie
In general, I usually hit or slightly exceed my protein & fiber goals daily; after I plug in my exercise, it ups the numbers so I’m usually below but not by much. With carbs I’m usually under, more so with exercise adjustment. Fat goal is one I usually never hit, 50% at best. Breakfast is “mainly” usually protein & carbs. Lunch is “mainly” protein, carbs, veggies, fruit. Supper is usually “mainly” protein, low/no carbs (other than those in veggies), heavy vegetables
So first question: Is it bad to go over or under these macro goals even though I am well within, or under, my daily calorie goal?
Secondly: as I stated, I’m often under my calorie goal but I find it hard to hit it without going over my protein & fiber goals. My snacks are usually almonds, fruit, Greek yogurt, string cheese. All of those are high in protein & fiber. What snacks could I eat that aren’t high in protein & fiber-or is it more important to meet my calorie goal than to worry about the macros?
Thanks, this journey can get confusing sometimes!
I’ve lost 100lbs in a little over a year & have about 20 more to go. My calorie goal for the day is 1350 which I range between 1200-1300. I do cardio, at least 4 times a week & kettlebells & resistance machines 2 days a week. I don’t eat exercise calories back. My diet consists mainly of lean meats, whole grains, fruits, & veggie
In general, I usually hit or slightly exceed my protein & fiber goals daily; after I plug in my exercise, it ups the numbers so I’m usually below but not by much. With carbs I’m usually under, more so with exercise adjustment. Fat goal is one I usually never hit, 50% at best. Breakfast is “mainly” usually protein & carbs. Lunch is “mainly” protein, carbs, veggies, fruit. Supper is usually “mainly” protein, low/no carbs (other than those in veggies), heavy vegetables
So first question: Is it bad to go over or under these macro goals even though I am well within, or under, my daily calorie goal?
Secondly: as I stated, I’m often under my calorie goal but I find it hard to hit it without going over my protein & fiber goals. My snacks are usually almonds, fruit, Greek yogurt, string cheese. All of those are high in protein & fiber. What snacks could I eat that aren’t high in protein & fiber-or is it more important to meet my calorie goal than to worry about the macros?
Thanks, this journey can get confusing sometimes!
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Replies
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You can set your macro goals as you like, so the only "bad" thing is to eat too little or too much of any nutrient and/or total calories. To lose weight, you just have to eat in a calorie deficit, but you have to keep doing it, so it's smart to eat a balanced and varied diet, so you don't get bored and/or malnourished.0
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For weight loss, your calorie goal is what is important. That said, you need a certain amount of protein and fat in your diet to stay healthy. Depending how whether or not you custom set your goals, regularly missing your fat goal by 50% may mean that you're not getting enough fat.
Fiber is a minimum, not a maximum. If you aren't having digestive issues from too much fiber, you don't have to worry about going over it.
If I think I'm not getting enough fat, I will add some plant oil to my meals (like in salad dressing or roasted vegetables), eat some nuts or seeds, or have a higher fat fruit like avocado or coconut. Or I might have a few squares of dark chocolate. Since you're already eating meat, why not sometimes swap out the lean meat for a meat with more fat? If you're eating fat-free or low fat dairy, switching it out sometimes for a higher fat version is another easy switch.2 -
I would make an effort to eat more fat - fat is important for good health and maintaining proper body functions. See the mfp recommendation as a minimum. There are plenty of easy ways to add fat, it also make a your food taste delicious!1
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Here is a good explanation:
http://community.myfitnesspal.com/en/discussion/819055/setting-your-calorie-and-macro-targets2
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