Macro Idiot...

engodwin
engodwin Posts: 516 Member
in Health and Weight Loss
I swear I'm normally good at math, but I can't make this work.

1200 kcal diet - TDEE is 1440 set to lose .5 lb. per week - I eat back (some) workout calories

1 g of protein = 1 kcal
1 g of fat = 9 kcal
1 g of carbs = 4 kcal

When I calculate how much protein is recommended for me I get 110
When I calculate how much fat is recommended for me I get 47

110 g of protein = 110 kcal
47 g of fat = 423 kcal
Total kcal = 533

Which leaves 667 kcal for carbs.

The math just doesn't add up when I convert to %.

The math on those numbers comes out to be 10% protein, 35% fat, and 55% carbs.

If protein is so important why does this tell me to eat 10% of my kcal from protein. (110/1200*100=10%)

MFP standard setting is more like 50% carb, 30% fat, 20% protein (I think).

I've read a bajillion threads here and still don't get it.

Can someone please make this compute in my brain!? :grumble:

Also, I don't think I really like the 50/30/20 - I think I'd rather have something closer to 35/25/35 (more equal-ish).

Replies

  • eric_sg61
    eric_sg61 Posts: 2,925 Member
    Protein is 4 calories per gram
  • engodwin
    engodwin Posts: 516 Member
    Protein is 4 calories per gram

    Oh good gravy!!! No freaking wonder. LOL Thanks!:blushing:
  • kgeyser
    kgeyser Posts: 22,505 Member
    I swear I'm normally good at math, but I can't make this work.

    1200 kcal diet - TDEE is 1440 set to lose .5 lb. per week - I eat back (some) workout calories

    1 g of protein = 1 kcal
    1 g of fat = 9 kcal
    1 g of carbs = 4 kcal

    When I calculate how much protein is recommended for me I get 110
    When I calculate how much fat is recommended for me I get 47

    110 g of protein = 110 kcal
    47 g of fat = 423 kcal
    Total kcal = 533

    Which leaves 667 kcal for carbs.

    The math just doesn't add up when I convert to %.

    The math on those numbers comes out to be 10% protein, 35% fat, and 55% carbs.

    If protein is so important why does this tell me to eat 10% of my kcal from protein. (110/1200*100=10%)

    MFP standard setting is more like 50% carb, 30% fat, 20% protein (I think).

    I've read a bajillion threads here and still don't get it.

    Can someone please make this compute in my brain!? :grumble:

    Also, I don't think I really like the 50/30/20 - I think I'd rather have something closer to 35/25/35 (more equal-ish).

    110 g of protein is 440 calories, so there's one mystery solved. :wink:

    Are you sure your TDEE is 1440? That sounds more like a BMR than a TDEE.
  • engodwin
    engodwin Posts: 516 Member
    Are you sure your TDEE is 1440? That sounds more like a BMR than a TDEE.

    From every TDEE calculator I've used - yep. It ranges anywhere from 1390-1640. (depending on exercise level)

    BMR is 1150ish (depending on the calculator)
  • ana3067
    ana3067 Posts: 5,623 Member
    Are you sure your TDEE is 1440? That sounds more like a BMR than a TDEE.

    From every TDEE calculator I've used - yep. It ranges anywhere from 1390-1640. (depending on exercise level)

    BMR is 1150ish (depending on the calculator)

    What is your current weight and height? How many hours on average do you sleep/recline, how many hours walking, how many hours standing and sitting, how many hours of light or moderate or vigorous intensity exercise per week? Unless you are very very short and/or very very slim, you might not be being honest on these calculators.
  • engodwin
    engodwin Posts: 516 Member
    5'1" 110 lb. 30yo F, desk job 10H days
    just starting to workout (again) (in the past 60 days I have several weeks with no workouts at all, 1-2x a week on a couple)
    sleep/recline 12H give or take a day (except the workout days obviously)
    Walk to and from the car = minimal steps

    I'm working on becoming more active (again) I'm just lazy.

    So, as far as I can read into things those numbers are accurate. Unless you know something I don't.
  • h7463
    h7463 Posts: 626 Member
    5'1" 110 lb. 30yo F, desk job 10H days
    just starting to workout (again) (in the past 60 days I have several weeks with no workouts at all, 1-2x a week on a couple)
    sleep/recline 12H give or take a day (except the workout days obviously)
    Walk to and from the car = minimal steps

    I'm working on becoming more active (again) I'm just lazy.

    So, as far as I can read into things those numbers are accurate. Unless you know something I don't.

    Hi there!

    If you want to be more active, go see an experienced health care provider or experienced gym staff for a fitness assessment. At your size, you might want to train for a body recomposition rather than weight loss. Your BMR, TDEE numbers are pretty low, and if you are looking into a serious diet, you are more likely to compromise the last bit of energy that your body needs for fitness activities.
    All the running on treadmills will probably get some weight off your already small frame, but it won't much change the ratio fat/lean muscle mass. Even at 10 lbs lighter, you will still stay above 20% bf, if you are not preserving or growing your muscles.

    Good luck! :flowerforyou:
  • ana3067
    ana3067 Posts: 5,623 Member
    At those stats then ~1250 NET (not including exercise) is estimated to be enough for a one lb a week loss, or 20% calorie reduction. Half a lb a week would be closer to 15% or maybe 10% reduction, so closer to 1350 for losing less weight. But if you were to reduce the amount of time spent reclining, that could give you an extra ~100 cals for your maintenance needs, meaning a bit more food for net consumption. 1400 for 15% reduction. Adding in 1-2x a week of exercise won't add much to the calorie intake, maybe 20 cals or something.

    If eating 1300-1400 cals a day doesn't bother you or cause negative side-effects then that's fine. Monitor your intake and monitor your losses, if oyu lose too much then add 50 cals. If you don't lose, subtract 50.

    Also if you are using TDEE method, then you do not log and eat back exercise as it's already accounted for. You only eat back cals when using net method,which is what MFP uses as a default.

    You've stated your BF% as ~24%, so like 85g of protein a day should be fine. Then you can divide carbs and fat as you'd like. My minimum for fat is 30% of my calorie intake, I set my protein at 130g minimum (based on lean body mass), and whatever is left for carbs is w hat I'll eat.

    So ~25% of cals from protein if you're eating 13-400cals/day, then divide as you'd like for the rest. Closer to 30% if eating 1200cals/day
  • engodwin
    engodwin Posts: 516 Member
    Thanks.

    I have been to my doctor - he is fine with choice to add exercise. I am now (as in this week) working with a PFT.

    I know HOW to become more active, but like I said I'm lazy! I'm working on it, and having a trainer def will help keep me going. I've done this several times in the past - get mushy, hate body, vow to workout, do it, start to like body, get lazy repeat. :grumble: :noway: I'm an idiot!

    I def want to do body re-comp more so than changing the number on the scale. However, I need to get my eating under control! Without knowing what works for my body, I'm never going to get anywhere.

    I get that TDEE doesn't eat back workout kcal, but MFP does. (Different styles) I gave the TDEE numbers just for reference in the OP.

    Thanks for the number break down ana!

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