Need help with macros and calorie deficit! Please help!!

kjesprs
kjesprs Posts: 5 Member
edited December 2024 in Food and Nutrition
Hello! I just started counting macros! I have been consistently working out for the past 4 months now but I have extremely stubborn belly fat and back fat. Yes I am aware spot reduction doesnt exist, and yes I know the main thing to lose is to be in a calorie deficit. My goal is to lose my unwanted fat so I can start my powerlifting journey in the new year :).

I used KatyHearnFit's macro calculator on her website. It asked me a couple things, my age (21), height (5'7"), weight (175lbs), how active I am (very active--5x/week), and my main goal which was lose weight (of the three "lose weight, gain weight, recomp").

It calculated macros of 1904 calories, 148 grams protein, 61 grams fat, and 190.8 grams carb.

I workout for about 1.5 hrs-2 hours max when I include cardio (HIIT or LISS) and my fitness tracker (I know isnt on the dot accurate) measures that I burn about 500 every session I go.

Is the 1904 calories the MOST I can have even with working out? Did the macro calculator already calculate my caloric deficit? Or do I still have to spare the extra 500 calories daily?


All answers and opinions and feedback are greatly appreciated! Please dumb it down for me as I get overwhelmed with big words. Just need guidance and a step in the right direction.

PS I attached today's food diary. This includes all the meals I had/will have today (I cooked my dinner for tonight so I already put it in as well). Did I do this right?

Replies

  • LyndaBSS
    LyndaBSS Posts: 6,964 Member
    Did you enter your profile info into MFP? If not, enter there and see what macros it gives you.

    Good luck.
  • lynn_glenmont
    lynn_glenmont Posts: 10,106 Member
    I'm not familiar with that particular calculator, but I don't see why it would ask your goal (lose/maintain/gain) and not take that information into consideration when giving you a calorie goal. On the other hand, 1.5 to 2 hours per session is equivalent to what many people do when doing 2X/day sessions, so it's possible that the calculator is underestimating for you. Did it ask about your daily activity as well as your workouts?

    The only way to really be sure is to pick a number (like 1904 kcal/day), track your food carefully, log for a month, and see if your results are reasonable or too aggressive.

    For what it's worth, 1904 kcal/day seems aggressive to me for someone with your stats.
This discussion has been closed.

Categories