Scooby's Workshop Results

NicoleSchimmel

Hi everyone!

Yesterday I went to the famous Scooby's Workshop page to see what he/she says about my calorie intake. Below are facts about me:

157.5 cm (5' 2" I think)
147 lbs (10.5 stones)
28 years old
3-5 hours/week of moderate exercise
goal is to lose fat-20% calorie reduction

Scooby's Results:
BMR: 1352
TDEE: 2097
Daily calories: 1677

Using the TDEE method, I know not to eat back my exercise calories. My question comes from the "Personalized Meal" section of the results...

Eating 4 meals/day, here is my breakdown:
Calories per meal: 419
Protein: 31 grams
Carbs: 52 grams
Fat: 9 grams

I am assuming that is per day, but the fat grams seem to be low. The carbs and protein grams seem to be on par for daily but the fat is low per day. On the other hand, if it was per meal, protein and carbs are really high, and fat is on par.

What am I missing or what don't I undertand?

MinnieInMaine

The math on the website is correct. With the settings you used, the macro breakout is 50/30/20 (protein/carb/fat) so that's 20% fat per meal. There are 9 calories per gram of fat (carbs and protein both have 4 calories per gram) So if you break down your 6 meals as the website suggests, 20% of each 419 calorie meal would be 84 calories and with 9 calories per gram of fat, that only gives you 9 grams of fat per meal.

I find it's a lot easier to go with the more standard macro breakout of 40/30/30

P.S There's no need to eat exactly 419 calorie at each of your 6 meals as meal timing really makes no difference when it comes to weight loss (you only need to make sure you're eating at a deficit) break it out however you want througout the day

Francl27

Yeah don't even bother with the meal calories... just try to hit your goal every day and you're fine.

I also suggest 40 carb 30 fat 30 protein, 50% protein is a LOT of protein, and you need fat too.

NicoleSchimmel

Thanks for your help! I didn't mean to do that macro breakout, I must have skipped that step. I'm going to go ahead and re-enter the information. I usually eat 3 meals a day, but I am looking to focus more on macros. As long as I get the macros correct (or as close as possible), I'm fine. I'm not going to stick to the calorie/meal thing.

Have great day!

NicoleSchimmel

Update: I went on the website and did some re-configuring. Here's what they came up with:

3 meals/day
BMR: 1448
TDEE: 1737
Daily calories: 1390

Protein: 46 h
Carbs: 34g
Fat: 15g

Since the protein/carb/fat is per meal on the website, I would multiply those times three to get my daily macros. 138g protein, 102 g carbs, and 45 g of fat. Does that sound correct?

MinnieInMaine

Two things...

1) Your TDEE recalc doesn't include exercise, you're only set to sedentary. If you decide you want to do it this way, that's fine but make sure you still log your exercise and plan to eat back at least half the calories earned. OR recalc your TDEE to include your average exercise level and don't eat back the calories. The numbers should come out about the same either way.

2) To answer your question, yes, that breakdown sounds about right as it would be 40/30/30. You can custom set the macro percentages when you custom set your calorie goal.

p.s. If you have any questions, feel free to message me