does this sound accurate for iifym?

amandakev88

this is what i got using the calculator...
CARBS PROTEIN FAT FIBER CALORIES
GRAMS per day 68.2 197 78.8 39 - 49 1770
GRAMS per meal 22.7 65.7 26.3 13 - 16 590

these all seem VERY high, exept the carbs, i suppose,but especially the fat and protein.. 197 grams of protein? im averaging around honestly maybe 40g a day, 80 if i have a burger or something really meaty. that's almost 200g of protein? is this accurate? im still new and working with a basic understanding of it all.. it just seems like a LOT of meat and a LOT of fat.

if it is accurate, is there a danger or health/cholesterol risk to eating that much meat? sorry if these are all beginner questions, i know everybody here is more knowledgeable than i am, but any [kind and polite] help regarding these numbers and questions would be very much appreciated!! thank you =]

stumblinthrulife

this is what i got using the calculator...
CARBS PROTEIN FAT FIBER CALORIES
GRAMS per day 68.2 197 78.8 39 - 49 1770
GRAMS per meal 22.7 65.7 26.3 13 - 16 590

these all seem VERY high, exept the carbs, i suppose,but especially the fat and protein.. 197 grams of protein? im averaging around honestly maybe 40g a day, 80 if i have a burger or something really meaty. that's almost 200g of protein? is this accurate? im still new and working with a basic understanding of it all.. it just seems like a LOT of meat and a LOT of fat.

if it is accurate, is there a danger or health/cholesterol risk to eating that much meat? sorry if these are all beginner questions, i know everybody here is more knowledgeable than i am, but any [kind and polite] help regarding these numbers and questions would be very much appreciated!! thank you =]

That protein does sound unnecessarily high. Not harmful, but certainly inconvenient.

The rules of thumb many follow are -

Minimum 1g of protein per pound of lean mass (i.e. your total mass minus your body fat mass. Body fat mass = total mass multiplied by your body fat percentage).
Minimum 0.35g of fat per pound of total mass.
The remaining calories can come from any source, but it's generally recommended you get sufficient carbs to support your activity levels.

bajoyba

Many people who follow IIFYM manually set their macro percentages.
A popular ratio is 40% carbs, 30% protein, 30% fat, but you can set them in a way that is optimal for you based on your goals and activity level.

cmeiron

Yeah, the ratio (%) approach can lead to some pretty darn high protein/fat numbers, especially if you have a high intake. The information that stumblin posted is bang on. Figure out your calorie needs using the calculator, and then figure out the macros using the formulas he gave you, then manually adjust your mfp goals to reflect that. Eat, profit.

amandakev88

That protein does sound unnecessarily high. Not harmful, but certainly inconvenient.

The rules of thumb many follow are -

Minimum 1g of protein per pound of lean mass (i.e. your total mass minus your body fat mass. Body fat mass = total mass multiplied by your body fat percentage).
Minimum 0.35g of fat per pound of total mass.
The remaining calories can come from any source, but it's generally recommended you get sufficient carbs to support your activity levels.

that makes more sense. so after i figure out my body mass %, eat 1g per whatever mass is left over.

this was so helpful. thank you.

unfortunately while waiting for replies i made 4 eggs with cheese and now i feel like im going to barf. and that's what, 20g? fml

cmeiron

That protein does sound unnecessarily high. Not harmful, but certainly inconvenient.

The rules of thumb many follow are -

Minimum 1g of protein per pound of lean mass (i.e. your total mass minus your body fat mass. Body fat mass = total mass multiplied by your body fat percentage).
Minimum 0.35g of fat per pound of total mass.
The remaining calories can come from any source, but it's generally recommended you get sufficient carbs to support your activity levels.

that makes more sense. so after i figure out my body mass %, eat 1g per whatever mass is left over.

this was so helpful. thank you.

unfortunately while waiting for replies i made 4 eggs with cheese and now i feel like im going to barf. and that's what, 20g? fml

Of protein? 1 large egg has 7 g protein, a 30g serving of cheese has around 9, sooo at least 30 g there.

amandakev88

That protein does sound unnecessarily high. Not harmful, but certainly inconvenient.

The rules of thumb many follow are -

Minimum 1g of protein per pound of lean mass (i.e. your total mass minus your body fat mass. Body fat mass = total mass multiplied by your body fat percentage).
Minimum 0.35g of fat per pound of total mass.
The remaining calories can come from any source, but it's generally recommended you get sufficient carbs to support your activity levels.

that makes more sense. so after i figure out my body mass %, eat 1g per whatever mass is left over.

this was so helpful. thank you.

unfortunately while waiting for replies i made 4 eggs with cheese and now i feel like im going to barf. and that's what, 20g? fml

Of protein? 1 large egg has 7 g protein, a 30g serving of cheese has around 9, sooo at least 30 g there.

yeah but i used 2 whites 2 wholes so i lost about 7 in that process. =[ whomp.

idontcarroll

www.iifym.com

neanderthin

IIFYM has nothing to do with which macro's to choose or how many calories you eat....it's basically a philosophy that states don't deprive yourself if you've hit you personal macro and micro goals.

cmeiron

IIFYM has nothing to do with which macro's to choose or how many calories you eat....it's basically a philosophy that states don't deprive yourself if you've hit you personal macro and micro goals.

Well, yes, but in order to FIT your macros, you need to know...your macros. It's a reasonable thing to figure out (how much to eat) before figuring out what/how to eat.

neanderthin

IIFYM has nothing to do with which macro's to choose or how many calories you eat....it's basically a philosophy that states don't deprive yourself if you've hit you personal macro and micro goals.

Well, yes, but in order to FIT your macros, you need to know...your macros. It's a reasonable thing to figure out (how much to eat) before figuring out what/how to eat.

Of course you do but IIFYM has nothing to do with how you decide to implement that course of action. You could be a raw foodist with 80/10/10 c/p/f or someone doing keto with 5/30/65.

parkscs

Odds are you won't see any performance gains from consuming over 0.85g/lb of lean body mass and that's if you're doing resistance training. If you aren't lifting, you're fine on 0.65g/lb of LBM. You really don't need 200g/day.

stumblinthrulife

IIFYM has nothing to do with which macro's to choose or how many calories you eat....it's basically a philosophy that states don't deprive yourself if you've hit you personal macro and micro goals.

Well, yes, but in order to FIT your macros, you need to know...your macros. It's a reasonable thing to figure out (how much to eat) before figuring out what/how to eat.

Of course you do but IIFYM has nothing to do with how you decide to implement that course of action. You could be a raw foodist with 80/10/10 c/p/f or someone doing keto with 5/30/65.

True statement. I made the assumption that OP was wanting to lose weight while retaining lean mass, and advised accordingly. I think it's a pretty safe assumption generally, but still an assumption.

We should really have first asked 'what are your goals?'