proportioning Calories

vickymva

Hi,

I have been here about a month and still learning and trying to adjust.

I absolutely love this site and the support that is given. It has definitely made me more accountable for what I eat and because everyone else is trying so hard it makes me not want to mess up on my part.

My question is:

If you have a higher calorie allowance than you used for the day (because of extra exercise) do you still try to meet the adjusted protein allotment or do you proportion the all macros to what has actually been used.

I hope I have explained myself properly and that I am making sense.

Also still looking for new friends to help each other on the journey.

Thanks
Vicky.

StaciMarie1974

PErsonally I don't pay much attention to the macros. Other than making sure to get a decent amount of protein. I also focus on trying to get a variety of fruits & veggies each day - and everything else just falls into place depending on what I'm in the mood for.

126siany

It depends on the sort of exercise you're doing and how you set your macros.

If you are regularly exercising, you should be aiming for a minimum of 1 gram of protein per lb of lean body mass per day. If you hit that before your exercise calories were added, then don't worry about the extra calories hitting the macro split.

Madelinec117

Personally, I just try to keep the carbs under the limit and let the rest fall where it may as I don't have any problems with diabetes or blood pressure. I just like to keep the carbs, especially simple carbs under the limit as it helps with the hot flashes and night sweats.

Branstin

I hit my macros for the day or week. Some days I am not as hungry as others so I won't eat much but I will make it up by the end of the week. The phone app is great because it gives a daily and weekly total and list the amount of each nutrient remaining for the week.

ChefSteveUrso

Personally, I usually don't eat any extra calories gained by exercise, but that's just me. If I'm hungry I eat and I try to get around 80 grams of protein a day whether or not MFP says 120 grams because of exercise. I like to eat vegetarian at least a couple times a week, so I keep an eye on my protein, trying for 15-20 grams per meal. I feel great every day, so it's working for me, but that's me

You have to eat when you're truly feeling hungry, or you won't make a permanent lifestyle change.

Be easy on yourself, don't beat yourself up. Weight loss is at least 80% in the mind, 10% food intake, and 10% exercise.

wonderwoman234

It really depends on your goals. Some people just want to lose weight and aren't as focused on eating healthy. Some want to do it as quickly as possible and others want to do it slowly by not cutting calories back too much. Some folks are into certain exercise or weight training where macros can be more important to watch. I think for the average person, if you get too fanatical or extreme about your weight loss or eating plan, it is really hard to maintain that over time.

Personally, I do set my macros at 40% carb, 30% protein and 30% fat. I don't always get there, but most of the time I'm close. I don't sweat it. I just think it's helpful to see how things break out each day. I do heavy lifting 4 days a week and cardio 5-6 days a week, so I make sure to get at least 100 grams of protein a day, if not more. My focus is on trying to fuel my body so that I can continue doing the things I love to do at the gym. And trying to get in enough protein makes it easier not to overdo the carbs.

I use the TDEE formula for setting my calorie goal, so I don't add in the calories I burn doing exercise (usually between 600-700 each day), but if you are using the MFP calculator, they set a very low calorie goal with the intent of having you eat your exercise calories.