We are pleased to announce that as of March 4, 2025, an updated Rich Text Editor has been introduced in the MyFitnessPal Community. To learn more about the changes, please click here. We look forward to sharing this new feature with you!

In doubts..... Calories/macros with fat loss

SFT616
SFT616 Posts: 15 Member
edited February 21 in Health and Weight Loss
I am at 26% BF. And I am trying to cut it down by at least 3%.. Would it take really long to cut 3%?
My BMR is around 1550-1570 (I did a body check) and according to MFP, I should be consuming 1550 cal a day in order to lose 1 lb per week. Sounds about right? I eat back my excercise calories but some days I just have too much carbs and fats instead of protein.. For example, today I had 200g of carbs and ~60g of fat...... I am still at a caloric deficit but would it matter a lot if I have more calories from carbs and fats instead of protein? I still have proteins at ~110-150g.
I want to target fat loss instead of focusing on the number on the scale. I lift weights 3-4 times/week and do cardio 3 times/week.
Thing is, I don't get satisfied if I just eat 1550 cal when I don't work out... I haven't felt full in a while :-/

Any help would be appreciated! Thanks xx

Replies

  • psuLemon
    psuLemon Posts: 38,439 MFP Moderator
    Generally 1% a month is a good for body fat loss, so 3 months isn't unrealistically. Second, just replace carbs with protein foods; meats, fish, protein shakes even. Add in fiber as well and you will curb your hunger. And consider you exercise 6-7 days aw eek, 1800 total calories probably isn't too bad. But if you want real feedback, open your diary.
  • Lizzy622
    Lizzy622 Posts: 3,705 Member
    Increasing protein and lowering carbs (especially if processed) may help you feel fuller.
  • SFT616
    SFT616 Posts: 15 Member
    I just set my diary to public. I didn't track much on Sunday as I was away from home and shared meals at restaurants. I did eat more than I should have..
    I don't normally drink protein shake and I have a lot of chicken/other meat already haha... Maybe should add a bit more and replace carbs with good proteins..
    I use a heart rate monitor to track how much I burn when I work out and eat back those calories so some days I would be eating at ~1900cals :-/
    Thank you!!
  • psuLemon
    psuLemon Posts: 38,439 MFP Moderator
    Are you using a food scale? And do you know HRMs are worthless for measuring calories burnt during weight training?
  • SFT616
    SFT616 Posts: 15 Member
    yes I am.
    So should I estimate or even eat back some calories from weight training?
  • psuLemon
    psuLemon Posts: 38,439 MFP Moderator
    yes I am.
    So should I estimate or even eat back some calories from weight training?

    Honestly, I would a set your account to 1800 calories total, macros at 40% carbs, 30% protein and fats. And then do NOT eat back exercise calories. Do this for a month to 6 weeks and see much weight you lose. If you average 1 lb per week, that means your TDEE or maintenance is 2300.
This discussion has been closed.

Categories