So confused at the moment on BMR, maco settings, and goals?

cajuntank

I have been feeling a little light headed for a few days and wanted to ensure I had my settings correct in MFP before I start thinking it might be my BP medicine. I was put on 40mg of Azor and HTZ (fluid pill) back when I was at 333lbs. I am now at 271lb and before I head down that "rabbit hole", I am trying to get a grasp of things from the MFP side. According to the BMR calculator, it shows me 2158 calories. MFP put me at 1700 net calories to lose 2lbs a week till my goal.

1. My first question is, I did not think you were supposed to go lower than BMR, but MFP has me doing just that?

2. In regards to exercise, I have been trying to walk about 45 minutes a day at least 5 days a week and just starting to workout 3 days a week on top of that. Do I show that in my goal settings and then eat back those calories since they are already subtracted? Also, would that be considered 8 workouts to input into MFP's diet profile's settings?

3. Macro setting are confusing me also. MFP's default is having me eat tons of carbs and very little protein, yet everything I have read points to eating 1g of protein per lb of LBM which I calculated as 180 for me. Also eating .35g of fat per lb of current weight which would put me at almost 95g of fat. When you shift the % in the macros to come close to these numbers, this would only allow me about 65g of carbs a day. That seems awfully low unless I was trying to be on a keto type diet. Should the .35g of fat formula have been also per lb of LBM as well and maybe just a typo?

Thanks in advance.

aliciab307

use this and keep deficit at 20, depending on your goal weight and since you're 271 you could probably do 25-30% for a little while until you get to 230, depending on your goal.

http://scoobysworkshop.com/calorie-calculator/

input you calorie goal separately and forget what MFP says, if your BMR is 2158 you should eat less than that. maybe 2300-2500 would be a good deficit for you. Not sure. Hope this helps.

As far as macros it's up to you. The avg amt of protein you should take in is about .9g/lb/lbm I try to take in 1g/lb/lbm if your LBM is truly 180 then set your macro to reflect that goal. If you go over your carbs, fat, to me it doesn't matter, as long as I hit my protein goal.

cmriverside

Yeh, well, MFP will only give you output in accordance with your input.

http://www.myfitnesspal.com/topics/show/186814-some-mfp-basics

http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets

http://www.myfitnesspal.com/topics/show/61706-guide-to-calorie-deficits

Here is a good way to figure your calories needed:
http://www.myfitnesspal.com/topics/show/804485-in-place-of-a-road-map-2-0-revised-7-2-12

This group has a lot of good info in its pinned posts:
http://www.myfitnesspal.com/groups/home/3817-eat-more-to-weigh-less

cajuntank

Thanks. That's the info a really needed to firm up my settings.