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thatguybenjamin
thatguybenjamin Posts: 6
edited November 2023 in Getting Started
Ok so i've had my Carb/Fat/Protein intake for the day all ready it seems and its only just past lunch. what happens when it comes to dinner.. do i just have to go over?

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  • MityMax96
    MityMax96 Posts: 5,778 Member
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    and how much is that?

    I mean even if you are only doing ~1200 calories...
    That is a lot of calories to consume in the first few hours of waking up.
  • thatguybenjamin
    thatguybenjamin Posts: 6
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    so my calorie limit is set to 1800, i've eaten 1018 through Breakfast and Lunch with the graph on the app showing that i've reached the daily goals for Fat (55%) , Carbs (30%) and Protein (15%)..
  • MityMax96
    MityMax96 Posts: 5,778 Member
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    what are your stats?
    Height, weight, BF% (if you know it)
    What do you do for exercise?
  • thatguybenjamin
    thatguybenjamin Posts: 6
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    i am 5ft 11in / 87kg (192lbs)
    Don't know my BF% im afraid

    and i do a fair bit of cardio exercise 5 times a week, varying from Bike,Running and Rowing.
  • MityMax96
    MityMax96 Posts: 5,778 Member
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    i am 5ft 11in / 87kg (192lbs)
    Don't know my BF% im afraid

    and i do a fair bit of cardio exercise 5 times a week, varying from Bike,Running and Rowing.

    Based on those numbers (I would encourage you to add some weight lifting to your exercise routine, but that is up to you.)

    Your TDEE for maintenance is ~2500 - 2600 calories

    So your macro breakdown should be:
    192 gr protein / day
    Fat should be ~70 - 80 gr / day
    carbs ~250 - 290 gr / day.
  • MityMax96
    MityMax96 Posts: 5,778 Member
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    So 1800 calories is pretty low for you.....
    You should be able to up it....

    Maybe up it by 200 cal for a few weeks and see what happens.

    But base your macros around the protein and fat macros I listed in previous post....
  • themelmac
    themelmac Posts: 59 Member
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    If I understand you correctly, you're looking at the pie chart on the mobile app? That graph on the mobile app is showing you how you are consuming your macros, so far- that graph doesn't necessarily mean you're over in those macros - it just means that this is the percentage that you've consumed today.

    If you click on "daily" at the top, it will show you how many grams you have left for the day.
  • AlsDonkBoxSquat
    AlsDonkBoxSquat Posts: 6,128 Member
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    Okay, those are macros, what about calories?
  • MityMax96
    MityMax96 Posts: 5,778 Member
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    Okay, those are macros, what about calories?

    Calories can be whatever you want to make them, based on what your goals are.
  • thatguybenjamin
    thatguybenjamin Posts: 6
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    Oh okay, so i should pay less attention to the pie chart but more to the spreadsheet breakdown?

    also is 1800 about right to lose weight for my stats?? i don't want to be under eating.
  • MityMax96
    MityMax96 Posts: 5,778 Member
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    Oh okay, so i should pay less attention to the pie chart but more to the spreadsheet breakdown?

    also is 1800 about right to lose weight for my stats?? i don't want to be under eating.

    You can use the pie chart if you like, but just understand what your actual totals are....not what the %'s are.

    I think 1800 is way below your needed calories.
    Like I said, if you are worried about packing on weight....

    Then I would up your caloric intake by 200, and go with 2000 calories/day for about 2 - 3 weeks.
    Re-assess and then adjust as needed.
    So if you are still liking what you see after 2 - 3 weeks.
    Up your calories to 2400, re-assess in 2 - 3 weeks.
  • UsedToBeHusky
    UsedToBeHusky Posts: 15,229 Member
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    so my calorie limit is set to 1800, i've eaten 1018 through Breakfast and Lunch with the graph on the app showing that i've reached the daily goals for Fat (55%) , Carbs (30%) and Protein (15%)..

    15% Protein is waaaaay too low for a guy (unless you are a vegetarian).

    Fill the rest of your calories with some chicken or fish.
  • thatguybenjamin
    thatguybenjamin Posts: 6
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    Okay, i've upped my intake to 2000 and i will explore the app more so i understand it fully, really appreciate the help.
    lets see some results in a few weeks. :D
  • MityMax96
    MityMax96 Posts: 5,778 Member
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    Okay, i've upped my intake to 2000 and i will explore the app more so i understand it fully, really appreciate the help.
    lets see some results in a few weeks. :D

    Good luck mate.
  • UsedToBeHusky
    UsedToBeHusky Posts: 15,229 Member
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    OP - You should check out this group. It is moderated by some of the most knowledgable community members on this site. They are glad to answer your questions and give advice.



    http://www.myfitnesspal.com/groups/home/10118-eat-train-progress
  • yoovie
    yoovie Posts: 17,121 Member
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    what would cavemen do?
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