Here's my stats, advice please!

PowerfulHunt

Here's my stats. I'm hoping someone can help me get this correct!


25 y/o female, 5'3", 22.3% BF
SW: 133
CW: 126
GW: 115

According to IIFYM calculator:
BMR: 1331
TDEE: 1889
For Fat Loss it says: 1511 cal per day, 122.4 g protein, 39.2 g fat, 167.3 carbs

I currently have MFP Diet Profile set to:
Normal Daily Activities: Lightly Active
4 workouts/ week for 60 min each - typically 3/4 cardio & 1/4 strength
Goal: Lose .5 pounds per week.
MFP says: 1550 cal per day, 78 g protein, 52 g fat, 194 carbs


**I know the whole idea is mostly about calories but....Why the discrepancy, especially in protein? Any advice please?**

navyrigger46

IIFYM is more concerned with you maintaining lean mass, hence the protein, MFP is only concerned with you losing weight. Go by what IIFYM states and add more strength training if you want to lose fat, if you just want a lower number on the scale MFP's formula is fine.

Rigger

Melonpaul

You can customize the carb, fat, & protien percentages on MFP to meet your needs. The above reply is right about MFP only considers weight loss and nothing more, when you select the guided option under goals it's going to only consider the basics for losing weight. I changed mine to carbs 40%, fat 20%, and protien 40%. I may not always hit them spot on but it helps me understand my needs throughout the day.

Aaron_K123

Okay so doing a little math you are currently 126 pounds and 22.3% bodyfat. If accurate that means that you have a lean mass of 98 pounds and 28 pounds of fat. Your goal is to be 115 pounds. Assuming your goal is to lose fat and NOT lean mass then that 11 pound loss would come from fat putting you at 17 pounds of fat.

If you were 115 and had 17 pounds of fat you would be at a percent bodyfat of 14.8% which is the % bodyfat approaching that of a competitive bodybuilder getting ready for a show. Definitely 6 pack territory for a woman.



I'm not saying that isn't possible but just checking that that is actually your goal because that is a very low % bodyfat for a woman that I think would be difficult to maintain.

Other than that your plan seems fine and if you want to go for that level of lean then go for it. Also that is assuming your percent bodyfat measure was accurate and who knows there because often they are not.

PowerfulHunt

Thank you all.

Rigger: I see, yes I will go with IIFYM. While I would like the number on the scale to decrease, I am also concerned with losing fat & overall health.

Melonpaul: I adjusted my protein, fat & carbs to 40/20/40 and it gave me a closer reading of 151g, 34g, 151g. It is unfortunate that MFP only allows percentages & not numbers. It seems that protein is a little high & carbs a little low. Yet, I will try to stick with this like you suggest.

Aaron: Thank you for explaining lean mass & fat, as I was lost there! I'm not sure that my BF% is completely accurate, I just used one of those web calculators based upon height/weight. I am not training for a bodybuilder show lol .. for now, I prefer the 18% in your diagram. So is 115 lb too low of a goal? What would need adjusting?

I_Will_End_You

Those body fat calculators are not a good way to determine body fat percentage. If that is a current picture of you in your profile (sparkly dress) I would guesstimate you a little higher than 22%.

I don't think 115lbs is too low for your height, but it depends on body composition and bone structure, too. If you do focus on retaining lean mass while losing fat, you may find you're happy with the shape of your body at a higher weight.

PowerfulHunt

That pic was at my SW which was ~7lbs ago.. but ya you're right, my BF% may be higher (sad face lol) .. OK I will keep my GW at 115lbs for now. So more strength to retain lean mass and macros at 40/20/40 for fat loss, right? Thanks yal

I_Will_End_You

That pic was at my SW which was ~7lbs ago.. but ya you're right, my BF% may be higher (sad face lol) .. OK I will keep my GW at 115lbs for now. So more strength to retain lean mass and macros at 40/20/40 for fat loss, right? Thanks yal

Gotcha. You could just say screw having a goal weight and just work till you're happy with how you look and feel.

PowerfulHunt

SO true!