Quick nutrition question...

Saunz5

What is more important as far as hitting your number goals go... calories or macros? Do you want to be slightly under calories and hit macros or over macros (yet still hit percentages) and hit calories?

sjohnny

Depends on your goals. For weight loss it's all about calories. For body composition and fitness it's a combination of calories and macros.

SideSteel

Calories are generally more important. Macros are still important for both body composition and performance but I would consider total caloric intake to be primary.

EDIT: And I'm going to assume that we're talking about relatively middle ground here and not extreme situations that only exist in internet conversations, such as someone on all carb diet.

Saunz5

Calories are generally more important. Macros are still important for both body composition and performance but I would consider total caloric intake to be primary.

EDIT: And I'm going to assume that we're talking about relatively middle ground here and not extreme situations that only exist in internet conversations, such as someone on all carb diet.

If you really want to get specific, we're talking about me!
My goal: 2000 calories, 40/30/30 macros (200g carbs/67g fat/150g protein). So I want to hit my 2000 goal every day even if it means going over those macro numbers (yet still try to maintain 40/30/30?) Does that make sense? I know what I'm trying to ask, just having a hard time explaining it... Thanks guys!

sjohnny

The way I have my macro goals set is as a minimum number for protein and fat (for me it's about 170 grams of protein, about 60 grams of fat). As long as I get a minimum of both of those macros and stay close to my calorie goal I'm happy. If I go over one or both of those that's fine.

SideSteel

The way I have my macro goals set is as a minimum number for protein and fat (for me it's about 170 grams of protein, about 60 grams of fat). As long as I get a minimum of both of those macros and stay close to my calorie goal I'm happy. If I go over one or both of those that's fine.

^ Basically this.

Hit your protein and fat macros, fill the rest with carbs. If you go over on protein or fat you eat slightly less carbs. As long as you get enough carbs to fuel workout intensity then you're fine, and that usually means a lot of wiggle room.

sjohnny

The way I have my macro goals set is as a minimum number for protein and fat (for me it's about 170 grams of protein, about 60 grams of fat). As long as I get a minimum of both of those macros and stay close to my calorie goal I'm happy. If I go over one or both of those that's fine.

^ Basically this.

Hit your protein and fat macros, fill the rest with carbs. If you go over on protein or fat you eat slightly less carbs. As long as you get enough carbs to fuel workout intensity then you're fine, and that usually means a lot of wiggle room.

Yeah, getting enough carbs isn't generally a problem for me. I'm a fan of wiggle room.

Sarauk2sf

The way I have my macro goals set is as a minimum number for protein and fat (for me it's about 170 grams of protein, about 60 grams of fat). As long as I get a minimum of both of those macros and stay close to my calorie goal I'm happy. If I go over one or both of those that's fine.

^ Basically this.

Hit your protein and fat macros, fill the rest with carbs. If you go over on protein or fat you eat slightly less carbs. As long as you get enough carbs to fuel workout intensity then you're fine, and that usually means a lot of wiggle room.

Yeah, getting enough carbs isn't generally a problem for me. I'm a fan of wiggle room.

^^yep to all of the above.

Saunz5

I feel more confused now... I'm just gonna stick to what I've been doing and hitting my numbers and getting as close to calories as I can. Thanks for trying guys! I appreciate it!

Sarauk2sf

I feel more confused now... I'm just gonna stick to what I've been doing and hitting my numbers and getting as close to calories as I can. Thanks for trying guys! I appreciate it!

If that works for you then it is a reasonable approach.

However, I think I have mentioned this before on another thread you posted here, and it relates to the same issue - you do not need to hit the macros exactly. Protein and fats are a minimum. See the explanation here: http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets

Saunz5

I feel more confused now... I'm just gonna stick to what I've been doing and hitting my numbers and getting as close to calories as I can. Thanks for trying guys! I appreciate it!

If that works for you then it is a reasonable approach.

However, I think I have mentioned this before on another thread you posted here, and it relates to the same issue - you do not need to hit the macros exactly. Protein and fats are a minimum. See the explanation here: http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets

I am reading it now, thank you.

Saunz5

I feel more confused now... I'm just gonna stick to what I've been doing and hitting my numbers and getting as close to calories as I can. Thanks for trying guys! I appreciate it!

If that works for you then it is a reasonable approach.

However, I think I have mentioned this before on another thread you posted here, and it relates to the same issue - you do not need to hit the macros exactly. Protein and fats are a minimum. See the explanation here: http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets

Well....that didn't work. Sorry.

SideSteel

Is there a specific part that you don't understand? Be very specific and let's figure it out.

Saunz5

Is there a specific part that you don't understand? Be very specific and let's figure it out.

I want to know how to figure out how many calories I should be getting in a day. Sounds simple, but then there are all these letters and things to figure out...(TDEE, BMR, EAT, NEAT, TEF/DIT)...and when I get those numbers I'll get the amount of calories I need? I can figure out my macros once I know how to figure out my calorie intake...I've had it easy...I've had someone else do the math for me, but I want to do it myself..I want to learn.

Sarauk2sf

Is there a specific part that you don't understand? Be very specific and let's figure it out.

I want to know how to figure out how many calories I should be getting in a day. Sounds simple, but then there are all these letters and things to figure out...(TDEE, BMR, EAT, NEAT, TEF/DIT)...and when I get those numbers I'll get the amount of calories I need? I can figure out my macros once I know how to figure out my calorie intake...I've had it easy...I've had someone else do the math for me, but I want to do it myself..I want to learn.

I did your macro calculation on the other thread based on the 2,000 you told me. However, it sounds as if you want to make sure the 2,000 is correct.

To do that, go to one of the two links I provided in the other thread for setting your calorie targets and fill out the sections. You need to get your TDEE which is your maintenance - these terms are explained in that thread also.

Saunz5

Is there a specific part that you don't understand? Be very specific and let's figure it out.

I want to know how to figure out how many calories I should be getting in a day. Sounds simple, but then there are all these letters and things to figure out...(TDEE, BMR, EAT, NEAT, TEF/DIT)...and when I get those numbers I'll get the amount of calories I need? I can figure out my macros once I know how to figure out my calorie intake...I've had it easy...I've had someone else do the math for me, but I want to do it myself..I want to learn.

I did your macro calculation on the other thread based on the 2,000 you told me. However, it sounds as if you want to make sure the 2,000 is correct.

To do that, go to one of the two links I provided in the other thread for setting your calorie targets and fill out the sections. You need to get your TDEE which is your maintenance - these terms are explained in that thread also.

That's where I am struggling...I get completely different numbers on all the different calculators!
Freedieting... Maintenance Calories:
Mifflin-St Jeor says 1954
Katch-McCardle says 2031
Harris-Benedict says 2029

ExRx says
1381-BMR
1611 Activity
2992 Total

Sarauk2sf

Is there a specific part that you don't understand? Be very specific and let's figure it out.

I want to know how to figure out how many calories I should be getting in a day. Sounds simple, but then there are all these letters and things to figure out...(TDEE, BMR, EAT, NEAT, TEF/DIT)...and when I get those numbers I'll get the amount of calories I need? I can figure out my macros once I know how to figure out my calorie intake...I've had it easy...I've had someone else do the math for me, but I want to do it myself..I want to learn.

I did your macro calculation on the other thread based on the 2,000 you told me. However, it sounds as if you want to make sure the 2,000 is correct.

To do that, go to one of the two links I provided in the other thread for setting your calorie targets and fill out the sections. You need to get your TDEE which is your maintenance - these terms are explained in that thread also.

That's where I am struggling...I get completely different numbers on all the different calculators!
Freedieting... Maintenance Calories:
Mifflin-St Jeor says 1954
Katch-McCardle says 2031
Harris-Benedict says 2029

ExRx says
1381-BMR
1611 Activity
2992 Total

What variables are you entering into the ExRx one re activity levels?

Saunz5

Resting - 8 (I only average 5 hours of sleep)
Very Light - 6
Light - 6
Moderate - 4
Heavy - 0

Sarauk2sf

Resting - 8 (I only average 5 hours of sleep)
Very Light - 6
Light - 6
Moderate - 4
Heavy - 0

The issue is with the inputs. The freedieting one assumes a relatively 'average' activity level outside exercise whereas the information you have above that you input into the ExRx one shows that you are moving and/or exercising for all but three of your waking hours and assumes not very much sleep. Unless you are literally on your feet all day, this seems to be very high.

One way to get a better estimate is to look at your actual results. The challenge here is that you have been dieting for a while and may have a temporarily suppressed metabolism due to it. However, could you find out your caloric intake for say the last 60 days (or a number of days that makes sense) and let me know what your weight gain/loss over that period is. Also, if you can indicate whether you changed your activity level significantly over that period. We are looking for general high level changes here, like starting weight training, rather than small week to week changes.

Also, could you indicate how active you are in the day on average (e.g. what you do in your job) and how many times you exercise a week and what that exercise entails.

Saunz5

Resting - 8 (I only average 5 hours of sleep)
Very Light - 6
Light - 6
Moderate - 4
Heavy - 0

The issue is with the inputs. The freedieting one assumes a relatively 'average' activity level outside exercise whereas the information you have above that you input into the ExRx one shows that you are moving and/or exercising for all but three of your waking hours and assumes not very much sleep. Unless you are literally on your feet all day, this seems to be very high.

One way to get a better estimate is to look at your actual results. The challenge here is that you have been dieting for a while and may have a temporarily suppressed metabolism due to it. However, could you find out your caloric intake for say the last 60 days (or a number of days that makes sense) and let me know what your weight gain/loss over that period is. Also, if you can indicate whether you changed your activity level significantly over that period. We are looking for general high level changes here, like starting weight training, rather than small week to week changes.

Also, could you indicate how active you are in the day on average (e.g. what you do in your job) and how many times you exercise a week and what that exercise entails.

An average day for me is waking up from about 5-6 hours of sleep. Making breakfast/meals for the day, checking my messages, getting ready for work, chores around the house, going to work (at a restaurant where I am bussing tables or hostessing), grocery shopping, coming home, cooking dinner, attempting to relax, shower, read, bed. 3 days out of the week I am at the gym doing the stronglifts program. and 2 days I am at the barn doing barn chores (feeding 20+ horses, watering them (carrying buckets of water), mucking stalls, sweeping barn, emptying wheelbarrows, carrying hay bales, etc) at least 1 day a week I am actually riding/training with the horses, I've been averaging 2, up until this week because it's been so cold. But either way I ride for a few hours, and I train (lunging, piaffe, etc) which involve lots of movement (running around, running backwards). I think I covered most of what I do...Occasionally, when it's not freezing, I will walk my dog, but where it's sooooo cold out lately (below 0°) I won't walk her. So we play hide-and-seek games inside.

Sarauk2sf

Resting - 8 (I only average 5 hours of sleep)
Very Light - 6
Light - 6
Moderate - 4
Heavy - 0

The issue is with the inputs. The freedieting one assumes a relatively 'average' activity level outside exercise whereas the information you have above that you input into the ExRx one shows that you are moving and/or exercising for all but three of your waking hours and assumes not very much sleep. Unless you are literally on your feet all day, this seems to be very high.

One way to get a better estimate is to look at your actual results. The challenge here is that you have been dieting for a while and may have a temporarily suppressed metabolism due to it. However, could you find out your caloric intake for say the last 60 days (or a number of days that makes sense) and let me know what your weight gain/loss over that period is. Also, if you can indicate whether you changed your activity level significantly over that period. We are looking for general high level changes here, like starting weight training, rather than small week to week changes.

Also, could you indicate how active you are in the day on average (e.g. what you do in your job) and how many times you exercise a week and what that exercise entails.

An average day for me is waking up from about 5-6 hours of sleep. Making breakfast/meals for the day, checking my messages, getting ready for work, chores around the house, going to work (at a restaurant where I am bussing tables or hostessing), grocery shopping, coming home, cooking dinner, attempting to relax, shower, read, bed. 3 days out of the week I am at the gym doing the stronglifts program. and 2 days I am at the barn doing barn chores (feeding 20+ horses, watering them (carrying buckets of water), mucking stalls, sweeping barn, emptying wheelbarrows, carrying hay bales, etc) at least 1 day a week I am actually riding/training with the horses, I've been averaging 2, up until this week because it's been so cold. But either way I ride for a few hours, and I train (lunging, piaffe, etc) which involve lots of movement (running around, running backwards). I think I covered most of what I do...Occasionally, when it's not freezing, I will walk my dog, but where it's sooooo cold out lately (below 0°) I won't walk her. So we play hide-and-seek games inside.

You are pretty active. I used to ride horses when I was young. I spend all Saturday at the stables helping out. I loved it, the owners got free help and it got me out of my mum's hair for the day - win/win.

Anyhoo, I will respond properly re estimated TDEE when I have had a chance to look at better. I will also get SideSteel's input as to my thoughts before recommending an estimated level you should look to eat at before responding.

Saunz5

Thank you!