Setting Calories and Macro Targets
WhiteRabbit1313
Posts: 1,091 Member
Gah! I am getting different numbers for different calcs. Please help me set my calories (at 20% deficit) for my stats:
5'2"
35 y/o
130 lbs.
Strength training + HIIT 3-4x/week.
Diary is open, and I've been tracking for months and stalled for months.
Please help!!! TIA!
5'2"
35 y/o
130 lbs.
Strength training + HIIT 3-4x/week.
Diary is open, and I've been tracking for months and stalled for months.
Please help!!! TIA!
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Replies
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They'll likely want more information since you've been stalled for a while. See this thread:
http://www.myfitnesspal.com/topics/show/910257-the-new-and-improved-asking-questions-about-your-intake0 -
They'll likely want more information since you've been stalled for a while. See this thread:
http://www.myfitnesspal.com/topics/show/910257-the-new-and-improved-asking-questions-about-your-intake
Thanks, Auddii!
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Note: I'm addressing the potential for underestimating calories by eating out less often, although, I still go to work related lunches, as with today and yesterday. I am trying to overestimate my calories when I eat out, as well.
Things you should try to provide for specific intake questions:
Provide your stats (height/weight/age/bodyfat% if you know it/etc) Not sure on BF%, but I estimate it to be around 28%.
What's your current gross intake of calories, on average? In November, prior to the holiday, it was 1452 calories/day, which explains some things. Then, the first 2 weeks of December, it was 1319 calories/day, in which, I may have lost a lb or 2, but I've been gaining/losing the same 3-5 lbs. for months, now, so who knows?
What's your current average intake of protein, carbs, and fats, in grams? (GRAMS, not percent!) Prior to this past week, I never tracked them.
Do you use a food scale and measure everything? Only when I'm at home. When I eat out, no.
Do you track all of your intake, daily? (Everything?) Yes. Down to the last jelly bean, these days.
Do you take cheat days or days off? Not since Christmas, because I figure that may be the problem.
How much weight have you lost so far and over what time period? 35 lbs. (25 lbs. in the first half of 2012, and the last 10 lbs. over the course of the latter half of 2012 and first half.)
Describe your activity (exercise and non exercise) and did you change that activity within the last couple of months? Walking mostly, but not enough to record. Started Stronglifts the day after Christmas 2013.
How long have you been stalled and if it is not a complete stall please be very specific as to how much you have lost over the stalled period. 6 months.
Are you breastfeeding? No
Do you have thyroid issues/risks or PCOS? Thyroid is fine. No PCOS, or other health issues that I'm aware of?
Also, please ensure that you have your diary open. NOTE: It needs to be set as public even if you are on our friends list. Do not set it to friends only, set it to public0 -
Thanks and tagging.0
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Tagging0
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You have a few options but you'll need to increase your energy deficit.
If you were to do this via reduction in food intake we would suggest setting your macronutrient and calorie intake as follows:
1350 calories
125 carbohydrate
50 fat
100 protein
Your average protein intake is a bit low around 65g currently.
The alternative would be to add in a few cardio sessions and leave intake the same, although adding some additional protein may be beneficial.
Feel free to follow up with us in two weeks with an update if you'd like another adjustment.0 -
Thank you so very, very much for taking the time to help me with this!!! :flowerforyou:0
