Nutritional Goal Help, Please!

HappyHealthyHolly

Hi everyone, I'm trying to alter my nutritional goals, but I'm getting a little confused with all of the math, so I thought it was time to ask for some help.

Originally, it set me to 1490 calories per day, which meant:
Carbs - 205g
Protein - 56g
Fat - 50g
Cholesterol - 300mg
Sodium - 2500mg
Potassium - 3500mg
Fiber - 17.1g
Sugar - 30g
And all vitamins are at 100%.

I'm questioning this because originally, my trainer told me that I didn't need to eat such few calories if I was going to be working as hard as I workout. I'm very strong & I exercise a lot (when I'm on track), which means I burn at least a 400 calorie minimum a day, which would be 2800 calories a week. This is only walking for an hour & five our of seven days a week I walk & also attend two gyms. MFP originally set me to burn only 1660 calories a week. I know I can burn way over these calories.

Now, I'm concerned with losing weight, but I'm more concerned with getting toned than losing weight. I'd rather turn more of my fat into muscle rather than just make it disappear. I'm currently at 212.5 lbs. if that is of any help. I have a lot of muscle as well.

So, with all of that said, I'm concerned for a few reasons.
1. I don't want to eat too few calories just to loss weight if I'm not going to get enough calories to continue to work as hard as I do.
2. I do try to watch my carb. intake, however, I'm also trying to make sure to eat enough fiber as well due to all of it's benefits of lasting for longer periods of time. I'm also noticing that I'm prone to intestinal issues, so I want to make sure to get enough fiber to keep things working properly. I'm always watching my calcium intake for the same reason.
3. Protein! I know there can be too much, however, since my main goal is to tone, I want to be sure to get enough protein. My current number seems a bit too low to me.
4. I'm not too worried about fat or cholesterol because I never seem to go over those numbers. I still watch to be sure though. I do sometimes go over the sodium, but I know that's the normal recommended amount, so I'm trying hard to watch that & stay under it.
5. Sugar. I'm not sure what to do with it exactly. I do try to watch my sweets, but I get confused because many times I can go over that number by eating nothing but fruit. So I really wish that would could good sugar & bad sugar. Honestly though, either way I'm not sure where that number should be, just that it shouldn't be ridiculously high.

I think those are all of my concerns. I tried to do a bit of research to see where I should be, but I'm getting confused with all of the math & trying to figure out if the numbers are for a normal diet or someone who is looking to loose weight & tone muscle. I do want to lose weight, my goal is somewhere around 130 or so. However, I have no idea what that looks like on me, so I really won't know my goal until I get there.

From the research I did, I was thinking it should look something like this, but I'm still not sure.
I thought 1600 calories per day, but I'm really not sure.
Carbs - 220g
Protein - 80g
Fat - 44g
Cholesterol - 300mg
Sodium - 2500mg
Potassium - 4700mg
Fiber - 25g
Sugar - 30g
And all vitamins are at 100%.
And again, I estimate I can burn 2800 calories a week, on minimum.

I'd appreciate any help, from anyone!
Thank you all so much in advance!

sbrouillet

I might offer this...
The way MFP is set-up. It figures your calories as if you were not exercising at all. You simply need to eat back the calories you burn.

So if you add back your 400 calories or even half of them it would bring you to 1600 or 1800 calories respectively.

Just my thoughts I'm sure there are many others.

Additionally, I would try and eat those 200-400 calories in either protein or fiber.

Rae6503

Yeah, MFP is giving you calories to lose weight if you did NO exercise. When you do your workouts, log them, and then you can eat all those calories burned since you are already set up to have a deficit. (there's a LOT of debate on this, but what I said is the way MFP is set up to work). So yeah, MFP tells me to eat about 1500 calories, today I burned 500 so I get to eat 2000.

The rest of the numbers are just guidelines. Some should be seen as maximums (like fat), some as minimums like fiber.

cheshirechic

From what I've read on this site (which definitely makes me no expert at all!), going over your sugar if all you eat is fruit is not as bad as eating it in marshmallows. Even though "sugar is sugar," and it all breaks down to glucose, fruit is naturally built to contain a certain balance of fiber, minerals, and vitamins to go with that sugar. I wouldn't worry about going over sugar with fruit.

I know this only addressed a teeny part of your post, but it's about all I feel (somewhat) qualified to offer. I hope it helps!

HappyHealthyHolly

Every little bit helps!
I think I've, in the least, got a better idea on how to go with this.
I've noticed my nutrition numbers go up when I add exercise, so I think that helps.
I do feel okay to eat a lot of protein, since I am trying to tone.
I'm still not sure how I can be over on fiber but not on carbs. Hmm...
I'll just keep watching the numbers & figure it out little by little.

Thank you all, bunches! :-)