Tracking macros

jmencia1418

folks, I’m new here. I’m all set up in the app and I’m on task tracking my macros. Question: if my goal is to shed a few pounds while keeping muscle (I weight lift regularly), and I come in UNDER my calories, carbs etc as recommended per day, do I “eat up” (ie consume more to meet the goal), or is it ok to be under. I’m typically over my protein goal. Thanks in advance.

rms62003

The answer to your question is going to be a 'it depends.'

I often eat under my calories (my set goal, I feel the MFP goal is too high for me.) But, I've been doing this for a while and know the calorie range that works for me.

First, I would recommend shooting for a range. Some days you will be a little higher, and some a little lower. It really is a weekly deficit, not a daily deficit that makes a difference. Second, listen to your body. I don't recommend 'eating up' to meet a MFP goal if you don't feel like you need more (i.e., not hungry). If you're full, then stop. Third, see how you respond to the calorie range over a few weeks to a month. If you are losing 0.5-1 lb a week in the range you have given yourself, then adjust the MFP pal goals to that range. If you are losing more, then try adding some calories, and if you are losing less, then adjust down your range.

Unfortunately, weight loss is not an exact science and we are all different. You will have to see how your body responds to your current goals and ajust as needed.

AnnPT77

How fast are you actually losing weight, on average over a 4-6 week time period (or one whole menstrual cycle if you have those, to average weight loss by comparing weight at the same relative point in at least 2 different cycles)? How much in total do you want to lose?

You say "shed a few pounds". The fewer the pounds to lose, the slower it's sensible to lose weight. Probably half a percent of current weight per week would be a good target.

Coming in very far under calorie goal is usually a bad plan. It increases health risks. In the longer term, it's more likely to trigger bouts of deprivation-triggered over-eating, obviously counter-productive.

If target loss rate is slow, and persistently under goal a little bit, maybe not so bad. If target loss rate is aggressive, and persistently lots under goal, probably a poor plan, IMO. You don't say enough to help me guess where you are on that spectrum.

My advice would be to eat close to calorie goal, like +/- 50 calories a day on average over a week, for the first 4-6 weeks or one menstrual cycle, then use personal loss history to adjust goal calories once there's that much personal experience data. A common rule of thumb around here is to try to lose no more than half to one percent of current weight per week, with a bias toward the half percent unless severely obese and under pretty close medical supervision for nutritional deficiencies or health complications.

Faster loss isn't better loss. Successful loss, preserving/improving health along the way, is best loss. Maintaining the loss by having dialed in good, practical, relatively easy new permanent eating and activity habits along the way: That's the big golden prize, if you ask me.