Protein/Carbs balance

tdavies174

I've started this week and for my height and weight to lose 1lb a week I'm having 1.960 calories a day

For the last 3 days I have been under my cals - 125 (Mon), 135 (Tue) & 400 (Wed) under

Now what I am struggling to understand is the daily protein and carbs goals.

Protein goal is 74g a day - Carbs goal is 270g

Monday - I was 52 under carbs and 59 over protein
Tuesay - I was 168 under carbs and 28 over protein
Wednesday - I was 130 under carbs and 24 over protein

What am I doing wrong!!!! Going by these goals I think it's forcing me to go veggie but I'm a carnivore lol!!!

My diary today is:

B: 4 x multigain ryvita with extra light philadelphia
L: bistro salad leaves, onion, 30g half fat cheese and chilli chicken

I haven't planned tea yet and already am over on my protein and I've got 981 calories to play with

I'm really confused

RebekahR84

It takes awhile to experiment with different foods to determine how to meet your goals. I've yet to see someone nail theirs 100%. A lot of people on here are of the opinion that MFP's auto-settings are notoriously low when it comes to protein.

Anyway, you can change your goal settings. I have mine set to a ketosis diet put together by a weightloss clinic in my area. Do you know how to access your settings?

melaniecheeks

You're probably OK, but I wonder if you're counting the protein correctly. Could you change your diary settings to public?

Thanks!

Submariner5

I'd keep doing exactly what you are doing. It try every day too exceed my protein goal while keeping the carbs and total calories under the daily goal. In my humble opinion, maximizing protein within the limits of the overall calorie goal is a great idea - especially if you include strength training in your exercise plan.

BrainyBurro

I've started this week and for my height and weight to lose 1lb a week I'm having 1.960 calories a day

For the last 3 days I have been under my cals - 125 (Mon), 135 (Tue) & 400 (Wed) under

Now what I am struggling to understand is the daily protein and carbs goals.

Protein goal is 74g a day - Carbs goal is 270g

Monday - I was 52 under carbs and 59 over protein
Tuesay - I was 168 under carbs and 28 over protein
Wednesday - I was 130 under carbs and 24 over protein

What am I doing wrong!!!! Going by these goals I think it's forcing me to go veggie but I'm a carnivore lol!!!

My diary today is:

B: 4 x multigain ryvita with extra light philadelphia
L: bistro salad leaves, onion, 30g half fat cheese and chilli chicken

I haven't planned tea yet and already am over on my protein and I've got 981 calories to play with

I'm really confused

forget the MFP default settings... they are wacky.

your protein and fats should NOT be set as a % of your calorie intake. they should be set based on your bodyweight and BF%.

don't worry about carbs. unless you have a medical condition that requires tracking carbs, just worry about protein and fats.

your daily protein and fats goal is a MINIMUM. it's ok to go over. here's how to set them intelligently.

daily fats goal = 0.35g per lb of bodyweight
daily protein goal = 0.8g per lb of LBM.

your LBM is lean body mass. it comes from your BF%. LBM = (1 - BF%) x bodyweight

you can guesstimate your BF% if you need to for these calculations.

for example, let's say you're 150lbs with 25% BF. in this case, you would have these as your MINIMUM goals to shoot for each day.

protein = 0.8 x (1 - 0.25) x 150 = 90g
fats = 0.35 x 150 = 52.5g

Unknown

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haroon_awan

Don't worry about going over protein, worry about going over your total calorie intake. As long as you are under your total maintenance caloric intake you will lose weight.

Read this http://www.bodyrecomposition.com/fat-loss/is-a-calorie-a-calorie.html

kf5ljp

I had the same concern when I started,,,I wanted everything figured out so that I can plan ahead. Well,,as another put it experiment and find out what works for you. I have my plan but it probably isnt what you need because men burn differently from women. Hormones play a big part in all of this. I immediately lost around my waist but was left looking like half man and half woman. I had to make some adjustments to my workout and now I'm on track again. The most effective way to burn calories is cardio exercises. You may want to consult with a doctor to find the best balance for you.

tdavies174

thank you guys

you've put my mind at rest

melaniecheeks

You're diary is still private, so we are really just guessing....

Did you really have 126g protein on Monday? Can you list the foods that came to that total?

tdavies174

Its open now x

melaniecheeks

That's great, ta.

Looks like you're making really good choices, plenty of fruit and veg in there with lots of lean meats and fish. You're weighing your portions, yes?

tdavies174

I am religiously weighing everything x

3laine75

i also wouldn't worry about going over on protein. IMO, the default setting is too low any way. you can change your macro %s in 'goals' 'change goals' 'custom' if the red numbers are bothering you

3laine75

You're diary is still private, so we are really just guessing....

Did you really have 126g protein on Monday? Can you list the foods that came to that total?

what's wrong with 126g protein? - this is what i TRY to hit most days.

BrandNewFabulousMe

bump for later

melaniecheeks

Nothing is wrong with 126g protein - many people have to try very hard to reach that level, and resort to drinking protein shakes etc. I was just checking that the OP was genuinely able to get that (very good) amount of protein from within her regular foods.

3laine75

Nothing is wrong with 126g protein - many people have to try very hard to reach that level, and resort to drinking protein shakes etc. I was just checking that the OP was genuinely able to get that (very good) amount of protein from within her regular foods.

sorry, picked you up wrong.

yes, it is a struggle

tdavies174

thank you 3laine75 - my protein was set at 15%!!! changed it now to be more suitable to me x

Bry_Fitness70

I think the rule of thumb is generally a gram of protein for every lb of body weight. I run and strength train, so I go a little higher with the protein to make sure I am maintaining / building muscle.

I find it easier to look at my macro nutrients as percentages. I set my food diary goals for carbs 45%, fat 25%, and protein 30%. Throughout the day, I look at the MFP chart on the phone app to see where I stand, and try to get my macros roughly aligned to those percentages by the end of the day. I usually make any corrections necessary by eating evening snacks that have a composition that will get me close to my goals.

biggsterjackster

Wished I could reach that level of protein. Good job!

BrainyBurro

I think the rule of thumb is generally a gram of protein for every lb of body weight I run and strength train, so I go a little higher with the protein to make sure I am maintaining / building muscle.

I find it easier to look at my macro nutrients as percentages. I set my food diary goals for carbs 45%, fat 25%, and protein 30%. Throughout the day, I look at the MFP chart on the phone app to see where I stand, and try to get my macros roughly aligned to those percentages by the end of the day. I usually make any corrections necessary by eating evening snacks that have a composition that will get me close to my goals.

in bold, no.

that's probably some broscience number that competitive bodybuilders believe, but for many users on MFP, that would be an absurdly high amount of protein. for example, a 250lb woman does not need 250g of protein per day.

Bry_Fitness70

I think the rule of thumb is generally a gram of protein for every lb of body weight I run and strength train, so I go a little higher with the protein to make sure I am maintaining / building muscle.

I find it easier to look at my macro nutrients as percentages. I set my food diary goals for carbs 45%, fat 25%, and protein 30%. Throughout the day, I look at the MFP chart on the phone app to see where I stand, and try to get my macros roughly aligned to those percentages by the end of the day. I usually make any corrections necessary by eating evening snacks that have a composition that will get me close to my goals.

in bold, no.

that's probably some broscience number that competitive bodybuilders believe, but for many users on MFP, that would be an absurdly high amount of protein. for example, a 250lb woman does not need 250g of protein per day.

A "rule of thumb" is a principle with broad application that is not intended to be strictly accurate or reliable for every situation A 250lb woman is in a situation that is outside of a general rule of thumb, right?

CassandraBurgos83

I set my daily goals for my # 1 goal of building muscle and burning fat.. Everyone has different needs, I need more protein for muscle gain and less carbs and fat. I go in and modify the MFP goals to cater for my own needs.

SweetPea_7

I think the rule of thumb is generally a gram of protein for every lb of body weight I run and strength train, so I go a little higher with the protein to make sure I am maintaining / building muscle.

I find it easier to look at my macro nutrients as percentages. I set my food diary goals for carbs 45%, fat 25%, and protein 30%. Throughout the day, I look at the MFP chart on the phone app to see where I stand, and try to get my macros roughly aligned to those percentages by the end of the day. I usually make any corrections necessary by eating evening snacks that have a composition that will get me close to my goals.

in bold, no.

that's probably some broscience number that competitive bodybuilders believe, but for many users on MFP, that would be an absurdly high amount of protein. for example, a 250lb woman does not need 250g of protein per day.

A "rule of thumb" is a principle with broad application that is not intended to be strictly accurate or reliable for every situation A 250lb woman is in a situation that is outside of a general rule of thumb, right?

pretty sure it's 1g per lb of lean body mass, not 1g per lb total weight.

if you are concerned with protein being too low, and carbs being too high, look into eating for your macros. reset your goals to the 30/40/30 rule (prot/carb/fat).

i agree with Cassandra too. everyone's goals are different. it depends on what you are aiming for. many runners prefer and need a higher carb diet, where us lady lifters need the protein.

BrainyBurro

I think the rule of thumb is generally a gram of protein for every lb of body weight I run and strength train, so I go a little higher with the protein to make sure I am maintaining / building muscle.

I find it easier to look at my macro nutrients as percentages. I set my food diary goals for carbs 45%, fat 25%, and protein 30%. Throughout the day, I look at the MFP chart on the phone app to see where I stand, and try to get my macros roughly aligned to those percentages by the end of the day. I usually make any corrections necessary by eating evening snacks that have a composition that will get me close to my goals.

in bold, no.

that's probably some broscience number that competitive bodybuilders believe, but for many users on MFP, that would be an absurdly high amount of protein. for example, a 250lb woman does not need 250g of protein per day.

A "rule of thumb" is a principle with broad application that is not intended to be strictly accurate or reliable for every situation A 250lb woman is in a situation that is outside of a general rule of thumb, right?

my example is not an outlier. your "rule of thumb" doesn't even work for people who are simply overweight or obese. it won't hurt to eat extra protein, but in the end, you're just ingesting extra calories trying to meet a goal beyond what your body actually needs.

also, this "rule of thumb" you quoted is twice lazy. not only rounding up from 0.8 to 1, but also dropping the LBM component of the equation and replacing it with overall bodyweight. these simplifications make the rule easier to remember, but also guarantee that you will be consuming much more protein than you actually need.

a 200lb man who goes for a run a couple of times a week as his sole exercise does not need 200g of protein.

http://mennohenselmans.com/the-myth-of-1glb-optimal-protein-intake-for-bodybuilders/

jpolinisse

Don't worry about going over protein, worry about going over your total calorie intake. As long as you are under your total maintenance caloric intake you will lose weight.

Read this http://www.bodyrecomposition.com/fat-loss/is-a-calorie-a-calorie.html

This...I only concern myself with the calorie goal, for now.

jenniferlayten34

My nutritionist recommends not going over 80 protein. High protein low carb items like tuna, peanut butter, greek yogurt, and cottage cheese can help. I know what you are going through. Hang in there. The problems I have experienced before is with the carbs and sugars and fats. Nuts and nut butters have good fats so don't worry about them. If you are worried about fats on a general rule like with protein bars you will want 5 grams of fat or less with low carbs and high protein like 15-20 protein. Certain sugars like high fructose corn syrup, sugar in the raw, and others like them should be avoided. If the 1st 5 ingrediants has sugars like them in it, my nutritionist says to avoid those items. Keeping a food journal and being active helps too. When I didn't do my food journal and/or didn't stay active, I didn't yield the results that I personally wanted. A loss of 1-2 pounds per week is normal and healthy. Sometimes plateaus happen and when they occur it helps to be a little more active than you were or to make a small change in food, because your body gets used to your routine and enters that comfort zone. I am happy to help.

Bry_Fitness70

my example is not an outlier. your "rule of thumb" doesn't even work for people who are simply overweight or obese. it won't hurt to eat extra protein, but in the end, you're just ingesting extra calories trying to meet a goal beyond what your body actually needs.

this "rule of thumb" you quoted is twice lazy. not only rounding up from 0.8 to 1, but also dropping the LBM component of the equation and replacing it with overall bodyweight. these simplifications make the rule easier to remember, but also guarantee that you will be consuming much more protein than you actually need.

a 200lb man who goes for a run a couple of times a week as his sole exercise does not need 200g of protein.

http://mennohenselmans.com/the-myth-of-1glb-optimal-protein-intake-for-bodybuilders/

What part of “not intended to be strictly accurate or reliable for every situation” are you struggling with here?

I consume my total bodyweight and more in grams of protein, and many resources agree with that level of ingestion. If you are overweight, then it is probably advisable to try to eat your LBM in protein grams instead. If you are underweight and wanting to gain, you should probably eat more than your body weight in grams.

If a person wants customized advice, see a doctor or a personal trainer. If a person wants opinions and anecdotes from anonymous users on a message board, people are going to provide opinions and anecdotes.

mattack

I would say you are doing the right thing... the MFP tracker is a generic solution, you can edit these #'s

I have my protein set at 30%

I think the default is around 15%

BrainyBurro

my example is not an outlier. your "rule of thumb" doesn't even work for people who are simply overweight or obese. it won't hurt to eat extra protein, but in the end, you're just ingesting extra calories trying to meet a goal beyond what your body actually needs.

this "rule of thumb" you quoted is twice lazy. not only rounding up from 0.8 to 1, but also dropping the LBM component of the equation and replacing it with overall bodyweight. these simplifications make the rule easier to remember, but also guarantee that you will be consuming much more protein than you actually need.

a 200lb man who goes for a run a couple of times a week as his sole exercise does not need 200g of protein.

http://mennohenselmans.com/the-myth-of-1glb-optimal-protein-intake-for-bodybuilders/

What part of “not intended to be strictly accurate or reliable for every situation” are you struggling with here?

I consume my total bodyweight and more in grams of protein, and many resources agree with that level of ingestion. If you are overweight, then it is probably advisable to try to eat your LBM in protein grams instead. If you are underweight and wanting to gain, you should probably eat more than your body weight in grams.

If a person wants customized advice, see a doctor or a personal trainer. If a person wants opinions and anecdotes from anonymous users on a message board, people are going to provide opinions and anecdotes.

i'm not struggling with anything. merely pointing out that the broscience you believe to be accurate is only ever accurate by accident. since your ego apparently cannot accept being corrected, feel free to put me on ignore.

but if you're going to post incorrect advice on a thread designed to help an OP who is struggling to understand how to correctly set her protein goal, then you should expect to be corrected.

and if you are still convinced that you are correct, then i'd invite you to find and post some scientific studies that substantiate your "rule of thumb". however, it will be a fruitless exercise.

there is no scientific validity to the notion that one needs to ingest 1g of protein for every lb of bodyweight. it won't hurt you (other than perhaps your wallet and extra calories), but it's not necessary.