TDEE and Protein intake

HacheraTsarine

Hi!

I use my TDEE-20% as my calorie intake goal. I can attain it most days, but I always seem to consume way too much fat and not enough protein.

My question is : Is there anyone here with an open diary and similar stats/goals? I'd like to use the info to get better ideas for meals.

My stats are :
W : 169lbs H: 5'8" TDEE: 2120 TDEE-20%: 1750

My macros goal is :
45%C/35%P/20%F or 197g C/ 153g P/ 39g F (numbers are from Scooby's Workshop Calorie Calcultor)

Thanks a lot!

run2bfree

go here and enter your info:

http://iifym.com/iifym-calculator/

HacheraTsarine

go here and enter your info:

http://iifym.com/iifym-calculator/

Thanks for the advice!

HacheraTsarine

it didn't help me in giving me meals ideas. it just gave me new macros ratio.

Sionii

go here and enter your info:

http://iifym.com/iifym-calculator/

I just did this and it says i need to eat 1,700 a day....thats a lot!!!

HacheraTsarine

go here and enter your info:

http://iifym.com/iifym-calculator/

I just did this and it says i need to eat 1,700 a day....thats a lot!!!

Well, I don't know your stats, so I wouldn't comment on that. But, about me: I'm a 5'8" female. I weigh 169lbs and recently started to run again and I walk to and from work most of times. I try to eat 1750 cal, but I really love to eat so it's hard for me to stay under 1800 cals. But since that's how I got fat in the first place, I suck it up and eat the stupid 1750 daily cals.

If I were to maintain my actual weight, I'd have to eat 2100 cals. I don't think 1750 is too much. I think (as my stomach is growling) that is not enough. hehehehe

scottaworley

Make sure you have protein and fiber in every meal. With at least one protein snack and one fiber snack. Fat should be easy to hit. To make sure you don't go over on fat (not a big deal as long as it comes from carbs) eat a lot of lean meats.

climbamnt

If you are getting good healthy fats, you will be fine. It will also keep you full longer. Good fats aren't bad for you may actually want to up it a little more.

HacheraTsarine

I forgot to mention that my diary is always on Public mode, so if anyone has a comment about my eating habits, go ahead!

Sionii

go here and enter your info:

http://iifym.com/iifym-calculator/

I just did this and it says i need to eat 1,700 a day....thats a lot!!!

Well, I don't know your stats, so I wouldn't comment on that. But, about me: I'm a 5'8" female. I weigh 169lbs and recently started to run again and I walk to and from work most of times. I try to eat 1750 cal, but I really love to eat so it's hard for me to stay under 1800 cals. But since that's how I got fat in the first place, I suck it up and eat the stupid 1750 daily cals.

If I were to maintain my actual weight, I'd have to eat 2100 cals. I don't think 1750 is too much. I think (as my stomach is growling) that is not enough. hehehehe

Wel i'm 5'5" female i weigh 146lbs. I work out 4/5 times a week - netball, rugby and bike - so i guess i do need the extra calories!!! on avarage now i eat around 1,400 / 1,500 maybe i should just up the calories and see how it goes??!!

xx

SadFaerie

it didn't help me in giving me meals ideas. it just gave me new macros ratio.

First, read this: http://www.burnthefatblog.com/the-disastrous-diet-diary-mistake.php -- nothing new there, but I like this kind of posts, cause they remind us, how we often forget about things, cause they seem so obvious that we don't pay any attention to it.

Now my method for meal planning is: I go to my diary and pick an empty day to fool around with. I add ingredients, see how calories and macros add up. Ie. I add chicken fillet and a serving of steamed broccoli, I see there's not enough fat, so I add a tbs of macadamia nut oil and... bingo, calories and macros look perfect, that's my lunch for tomorrow.