just one last bit of help needed (:

zoemcquaid
zoemcquaid Posts: 34 Member
in Food and Nutrition
Hey guys,
After spending the last few months becoming completely and utterly unmotivated, I have finally found it again with the help of MFP and the forums here :wink:

I've figured out my BMR and my TDEE, I'm going out to buy some scales tomorrow, and I finally feel like I WILL lose these last 10-14lbs.

I was on the IIFYM.com website and used one of their calculators to calculate my macros, BMR and TDEE which are as follows:

BMR: 1511
TDEE: 2078

- 15%, my daily calories should amount to 1766 (a bit more than I have been trying to be on, but after reading through numerous forum posts I've realised that this actually might help!)

Macros:

Protein: 1gram per lb of body weight
Fat: 0.35 grams per lb of body weight
Carbs: whatever is remaining after fat and protein for my daily caloric intake

The website gave me a little graph of what my macros should look like per day:

Carbs: 156.5 grams
Protein: 150 grams
Fat: 60 grams
Fibre: 30-38 grams

This all totalling to 1766kcals per day

So the question I am asking is should I follow this plan? I get that it's an online calculator and cannot be completely specific to me and my needs, however it's far better than anything I could have come up with myself.
If the answer is yes, then how can I go about making sure that I stay within the appropriate amount of grams per macro?
This is all very new to me, and whilst I realise I may make mistakes along the way, I would like to try and make sure this rarely happens.

Thank you all in advance for any suggestions and comments you make (:

Replies

  • zoemcquaid
    zoemcquaid Posts: 34 Member
    .
  • editorgrrl
    editorgrrl Posts: 7,060 Member
    Weight loss takes a whole lot of trial & error to find what works for you. So eat 1,766 calories for two weeks, then reevaluate. (TDEE includes exercise, so do not eat back any exercise calories. That would be double dipping.)

    If you don't lose, I suggest you trust the system. Use the MFP defaults and set your goal to .5 lb. per week (since you only have 20 lb. to go). Log everything you eat accurately & honestly. Weigh your food. Try eating back half your exercise calories.

    Read this: http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-sexypants
  • hill8570
    hill8570 Posts: 1,466 Member
    ^THIS

    Set up your macro goals in MFP, and then just start logging your food. If one of your target macros seems out of line, then adjust intake as need be. Close is good enough...we ain't buildin' a church here.

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