Macro Confusion - Please advise

kapoorpk

A bit stuck on a point and wondered if you can shed some light on the right path forward.

My current status: Lost 82 pounds to get to 150 lbs of current weight with BF% of 17%. Ongoing goal is continued recomposition. Workout 6 days a week inclusive of weight training and cardio

My confusion: If I calculate my TDEE, it tells me to eat around 2800 calories. I am still eating about 2300 calories where my macros are 50/30/20 on c/p/f. Now, if I increase my calories to 2800 and apply the same macros, I end up with macros that far exceed the daily upper limits of protein and fat consumptions that you recommend as well.

For example, based on 0.35grams per lb of body weight formula for fat consumption, I get something close to 52 grams of fat a day. But, if I apply my macro of 20% to the 2800 calorie diet, I should eat 62 grams. Same problem with protein. Based on my LBM, I should eat around 150 grams or so, but the macro of 30% applied to a 2800 calorie diet tells me to eat 210 grams of protein which seems too high.

So, my confusion is that if I stick with the maximum consumption guidelines, protein and fat won't generate enough calories to get me to the 2800 number and the only thing left to do is to eat more carbs to get there, which isn't my preferred choice.

But, if I just follow macros times 2800 number, I end up eating way more than what is recommended for daily maximums.

So, what do I do?

Thanks

whitebalance

Re-adjust your percentages so the numbers line up; e.g., your new protein percentage would be around 21.
http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets

Or just ignore what MFP tells you and eat the amount of protein and fat you need.

kapoorpk

Sure, I can do that, but may said another way, what should be my starting point - total intake of 2800 calories and then multiply it by my macros which will give me much higher protein intake or the max protein intake I am supposed to have which is 150 gms and figure out the total calories I am supposed to eat? The issue applies to fat as well.

My fear is that the numbers, if I apply daily max limits for protein and fat, will lead me to have really high carbs for what's left over to consume in the 2800 cal goal having hit the max on protein and fat.

Do you know what I mean?

May be the resolution is that I ought to lower my TDEE to around 2400 or so. I am done losing weight so trying to get rid of the deficit so running into these numbers no longer making sense.

kapoorpk

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Rayman79

If I understand the issue here it is setting a reasonable daily target to adhere to, and getting the numbers to still line up once you add in your earned exercise calories?

My view on this is that you should have a consistent intake of protein and fat based on your total mass (or lean mass), the variability should come in the form of carbs but adding in a little extra protein or fat to hit your numbers isn't an issue. There shouldn't be any real issue with getting to 210g PRO either (unless you don't like to eat that much or have a medical issue).

Probably the easiest solution would be to set up your diary to your daily needs factoring in your average amount of exercise then not needing to track your workouts (except maybe in your 'notes' section or as 1 cal workouts so they don't change your intake numbers). Then you have consistent fat and protein intakes, and you can vary your carbs up or down if needed if your activity was significantly higher or lower than normal.

wild_wild_life

The protein and fat targets are recommended minimums, not maximums. Once you have calculated those minimums, the rest of the calories can be distributed according to your preference.

http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets

junlex123

a) the protein figure isn't a hard cap that you mustn't exceed. Bad things aren't going to happen if more of your calories come from protein (within reason).

b) protein and fat requirement estimates are based on lean-body mass/total body mass respectively typically, the caloric % is just a shorthand as mfp doesn't support a different method. Take two people who have the same weight and lean body mass, one who's really active and maintains on 3000 calories a day, the other who's a lot less active and maintains on 2000 calories a day. Both might aim for 150g of protein a day, 60g of fat, the first guy might fill the bulk of the remaining calories with ~465g of carbs, the second with ~215g of carbs. Obviously fat and protein figures are a much smaller proportion of the first guy's cals than the second. In reality it's very difficult to eat 465g of carbs with that little protein and fat so in all likelihood the first guy would probably end up eating something closer to 200g of protein, 100g of fat, ~300g of carbs, and that's fine too.

You might have a fear of carbs for some reason (if you've been trying to lose weight for a while you're probably aware how easy it is to create a calorie deficit by eliminating carbs without really noticing the impact), but as long as you're eating the right number of total calories and getting enough protein and fat, having a lot of carbs in your diet isn't going to mess anything up unless you've got some medical condition such as diabetes.

kapoorpk

Over the past 11 months, I have lost about 82 pounds, of course maintaining a calorie deficit. SO, naturally some discomfort is felt to befriend carbs again that I cut back to diligently to achieve that deficit. But, as I mature in my muscle mass and strength routines, am getting more comfortable with it all.

I guess, the helpful clarification in all responses is that it isn't a horrible thing to eat beyond what's a minimum not, unlike I though, the maximum on proteins and fats.

There was some talk about the added pressure excess protein exerts on the kidneys where it could cause harm to them in the long run, which made me a little cautious of the maximums on protein.

I understand most of what's offered by you all, just wasn't very clear of the risks, if any at all, around going over the prescribed lints on proteins and fats. If I take them as minimums and not maxims and stay at my TDEE or a slight deficit in total, the numbers would work out fine.

Thanks for your perspectives.

whitebalance

Minimums, yup. It's actually a pretty low-protein day for me if I only eat my 100g protein target. I've been reading recently that it's not good to go over the fat target when bulking, but that could be broscience.

SideSteel

I would advise against bringing your calories from 2300 to 2800 in one shot.

What is your goal as far as body composition in the short term, say the next 3 months?

kapoorpk

My goal is to further reduce my body fat percentage from 17% to around 15%, but mostly focus on muscle and strength gain. So, I alternate between strength and muscle mass focused lifts as I hit each muscle group each week.

So, recomposition, not in a hurry to reduce the remaining 2% in BF, but am interested in gaining muscle and strength.

What would you suggest then, stay at 2300, may be ramp up in phases or something else?

SideSteel

I would look at your average intake over the past month and I'd consider increasing calories by about 50-100 kcal/week and monitor changes that occur as the calories are increased. If you start gaining, stop adding calories and give it another week.