Setting Your Calorie and Macro Targets

Sarauk2sf

0.35g of fat per lb of total body weight as a minimum target

Is it intention or error that you use lean body mass to calculate protein & total body weight for fat?
If I take .35g per total, then I would eat over 70 g of fat a day & that's almost 50% of my total daily calories.

Is that really right?

That is correct, with the caveat stated in the OP that is assumes you do not have a significantly high body fat. If it is nearly 50% of your intake, I would look at whether your intake is set correctly.

wants2lift

Bump

Naomi0222

Bump

justjenny

bump for later

erincampbell9

bump

Anzsjela

Save for later

_SABOTEUR_

Bump. Maybe you guys should pin this one?

And I don't mean the pic of Sara in her 'swimming costume'

VeinsAndBones

Bump!

zorreena

Bump for later

loril13

This is great info. It answers a lot of questions. Will read more in depth after work. Thank you.

Naomi0222

Bump

Imanido

Great post! I definitely have to keep coming back to what is "supposed to be" basics so easy to forget.

SOOZIE429

bump

mx2mama

Bump

angmarie28

bump to read later

ShellyBell999

BTRL

Healthy_4_Life2

Bump for later!! Thanks!!

elenathegreat

Thanks Sara! I reworked my goals to lose only .5 lbs/week, and upped my activity level to match my increased workouts, now here's the $100,000 question: do I still eat back all my exercise calories? I'm still kinda confused...

Sarauk2sf

Thanks Sara! I reworked my goals to lose only .5 lbs/week, and upped my activity level to match my increased workouts, now here's the $100,000 question: do I still eat back all my exercise calories? I'm still kinda confused...

Are you using the MFP set up or over-riding and using the TDEE - x%, and if so, what activity did you pick?

Arkani7

bump and THANK YOU

elenathegreat

Thanks Sara! I reworked my goals to lose only .5 lbs/week, and upped my activity level to match my increased workouts, now here's the $100,000 question: do I still eat back all my exercise calories? I'm still kinda confused...

Are you using the MFP set up or over-riding and using the TDEE - x%, and if so, what activity did you pick?

Using the MFP set up right now...my main activities are a stationary bike with an upper body feature and horseback riding, which will increase greatly as the weather warms up. Summer seems to be the time when I really progress in weight loss, and I try to just hold the line once Sweets Season starts(ie. Halloween, Thanksgiving, Christmas...).

Derp. you prob. meant activity level...I chose lightly active, because I do become more active during the Spring and Summer.

SRH7

Bump

Sarauk2sf

Thanks Sara! I reworked my goals to lose only .5 lbs/week, and upped my activity level to match my increased workouts, now here's the $100,000 question: do I still eat back all my exercise calories? I'm still kinda confused...

Are you using the MFP set up or over-riding and using the TDEE - x%, and if so, what activity did you pick?

Using the MFP set up right now...my main activities are a stationary bike with an upper body feature and horseback riding, which will increase greatly as the weather warms up. Summer seems to be the time when I really progress in weight loss, and I try to just hold the line once Sweets Season starts(ie. Halloween, Thanksgiving, Christmas...).

Derp. you prob. meant activity level...I chose lightly active, because I do become more active during the Spring and Summer.

Using that method, you should eat 50 - 75% of your exercise calories back (to account for any over-estimates) and tweak accordingly if your results are not as predicted over about a 4 week period.

elenathegreat

Thank you, Sara! I will try this thru April...your body is beautiful, BTW, and you are an inspiration.

kaytyl2

Bump

victoriannsays

I enjoy that alcohol is a macro LOLOL

redladywitch

Bump for later.

Sho_Rowell

This info is awesome! I have been on MFP for 2 years now. I lost 60 lbs in the first 17 months, but I've stalled for the last 7 months. Partly because I will feel like I'm doing everything right and the weight or body fat still won't come off, so I give up and go back to maintenance. I feel sooooooo stuck and like my body won't go down any lower that 157. I'm really ready to lose my last 20 lbs tho. My question is if I use TDEE - 20% to estimate cal intake, do I eat back any exercise cals?

Sho_Rowell

Also, what if what MFP gives you is lower than your BMR??? Is that ok???

Sarauk2sf

Also, what if what MFP gives you is lower than your BMR??? Is that ok???

I would look to see whether your settings are appropriate based first. The answer is...it depends.