If you are having trouble losing weight still - Read

lcarter25

my tdee (i put moderately active as I exercise at least 3 times a week is ) 2365 - seems a bit high no?

joejccva71

How do you suggest calculating the minimum amount of each macro? Do you suggest a certain ratio? or something along the lines of 1g protein per lb of lean body mass?

How do you decide macro levels the ones MFP gives you or something else?

Protein: You should eat .5g to 1g of protein per lb of lean body mass.
Fats: You should eat .35g to .75g of dietary fat per lb of BODYWEIGHT.
Carbs: You can either put the rest into carbs, or spread it out with additional fats and proteins to get your intake for the day.

1g protein = 4 cals
1g fats = 9 cals
1g carbs = 4 cals

joejccva71

my tdee (i put moderately active as I exercise at least 3 times a week is ) 2365 - seems a bit high no?

You'd be surprised what you burn daily. Now remember the Activity Level factors that you see in MFP or another site are a rough guess. In order to be more accurate you should use a better formula but the ones that are good require you to know your bodyfat % to get your lean body mass factor.

liftingbro

How do you suggest calculating the minimum amount of each macro? Do you suggest a certain ratio? or something along the lines of 1g protein per lb of lean body mass?

Get 1-1.5g of protein per pound of LM
1g of carbs per pound of bw
0.5-0.8g of fat per pound of bw/

So, if you weight 200 pounds:

170g of protein
200g of carbs
100g of fats


This would probably workout to around 2400calories and would beclose to maintenance for some 200 pound males, you'd cut back some fromt he fats and carbs a bit to cut.

liftingbro

Joe, you and I seem to come from the same school of thought on nutrition. :drinker:

mykismitty

Bump

joejccva71

Joe, you and I seem to come from the same school of thought on nutrition. :drinker:

Looks that way. I was changing the protein intake from 1-1.5g per lb of lbm, to .5 to 1g because there are alot of people here that would be fine somewhere in the middle (roughly 100g of protein or so). As long as they get the minimums, etc.

purpleprose

Can we make this and the "should I eat my exercise calories" posts REQUIRED reading for every member of MFP? :laugh:

ashesoh1234

Wonderful - thank you! I love all of them, but #6 and #7 are great. I track every single thing that goes in my mouth. Even a 5 cal piece of sugar free gum. If I eat one tortilla chip, it goes in. And, I believe that you can eat whatever you want, in moderation. If you don't want ice cream or bacon, that's totally o-kay. But if you do, have some! Just track it, be honest about it, fit it into your day and your week, and move on.

Thx!

MedievalFreak

This is amazing reading! Thanks!

lcarter25

I used a bmr where i had to add in body fat (a few) adn teh consensus is my bmr is around 2091 does that mean i should eat 1591?

stormieweather

To the above poster: your deficit is calculated from your TDEE, not your BMR.

To OP: your post is excellent and fits my own experience closely.

lcarter25

To the above poster: your deficit is calculated from your TDEE, not your BMR.

To OP: your post is excellent and fits my own experience closely.

my tdee is between 1925 - 2091

C110266Chris♥

Great information thank you.

Curious, which Fish Oil do you recommend? Do you recommend any particular multi vitamin?

I determined my BMR to be 1964.05.
My BMI is 42%


I am trying to determine how many calories I burn in a 24 hour period. I would say around 600. I don't know for sure though. How do I know for sure?

How Do I determine activity level in a 24 hour period-besides that fact that is mostly sedentary? I work out for 35 mins at lunch on the elliptical. Other than that, I am mostly on my rear for work and commuting.

(Total Daily Energy Expednture)? [BMR + activity level in a 24 hour period]

How many calories (Carbs, Protien, and FAT) should I have then to Lose Lose Lose and be the healthiest? Just trying to figure this out here. Thank you for your help.

joejccva71

Great information thank you.

Curious, which Fish Oil do you recommend? Do you recommend any particular multi vitamin?

I determined my BMR to be 1964.05.
My BMI is 42%


I am trying to determine how many calories I burn in a 24 hour period. I would say around 600. I don't know for sure though. How do I know for sure?

How Do I determine activity level in a 24 hour period-besides that fact that is mostly sedentary? I work out for 35 mins at lunch on the elliptical. Other than that, I am mostly on my rear for work and commuting.

(Total Daily Energy Expednture)? [BMR + activity level in a 24 hour period]

How many calories (Carbs, Protien, and FAT) should I have then to Lose Lose Lose and be the healthiest? Just trying to figure this out here. Thank you for your help.

I personally take Controlled Labs Fish Oil. I've tried others, but CL makes really good products.

What are your stats exactly?

Age, Height, Weight, and Bodyfat% if you know this.

Thanks.

lcarter25

Great information thank you.

Curious, which Fish Oil do you recommend? Do you recommend any particular multi vitamin?

I determined my BMR to be 1964.05.
My BMI is 42%


I am trying to determine how many calories I burn in a 24 hour period. I would say around 600. I don't know for sure though. How do I know for sure?

How Do I determine activity level in a 24 hour period-besides that fact that is mostly sedentary? I work out for 35 mins at lunch on the elliptical. Other than that, I am mostly on my rear for work and commuting.

(Total Daily Energy Expednture)? [BMR + activity level in a 24 hour period]

How many calories (Carbs, Protien, and FAT) should I have then to Lose Lose Lose and be the healthiest? Just trying to figure this out here. Thank you for your help.

I personally take Controlled Labs Fish Oil. I've tried others, but CL makes really good products.

What are your stats exactly?

Age, Height, Weight, and Bodyfat% if you know this.

Thanks.

I want in

25, 5ft 5, 156 and 33%

FluffyLadii

Thanks, this is very helpful. How do you calculate tdee??

laurielie

bump...........

bolera1

Love this information....thank you!

marieuno

Great information!