Calorie Deficit or Macros? HELP (pretty please)

terriblyn

After a month (5 weeks) of really focusing on health and fitness, I lost nearly 10lbs, but have stalled and feel bigger and more fatigued, not to mention a bit snappy in the last week.
So, I printed out my stats and took my averages and I may not be eating enough calories, too much fat, and too little protein.
How much do macros really effect weight loss...Is it not just a matter of creating a calorie deficit?

4theking

As a general rule, macros don't have much of an affect on weight loss. Calories are king. If you want the weight lost to be fat, macros will play a more significant rule in determining that.

sarahcuddle

Another reason to eat more protein is that it tends to fill you up better, and leave less calories left for unhealthy calorific carb-laden snacks!

myofibril

Calories = weight loss
macros = body composition

Address both. Be awesome.

StrongerThanThor

This is what you need to read
http://forum.bodybuilding.com/showthread.php?t=121703981

ladyraven68

After a month (5 weeks) of really focusing on health and fitness, I lost nearly 10lbs, but have stalled and feel bigger and more fatigued, not to mention a bit snappy in the last week.
So, I printed out my stats and took my averages and I may not be eating enough calories, too much fat, and too little protein.
How much do macros really effect weight loss...Is it not just a matter of creating a calorie deficit?

How much are you eating, and what is your defict?

aynhagenbarth

I know that I definitely feel better when I am eating more protein. But I also think that this is not true for everyone.

bathsheba_c

-The absolute minimum number of calories you should be eating is your BMR (basal metabolic rate) as these are the calories that basically keep you alive. As long as you are eating fewer calories than you burn each day, you will still lose weight.

-What are the percentages you have for carbs/fat/protein? In general, you should be eating at least 15% protein and 30% fat, with the rest filled in from carbohydrates. Since you are restricting calories, it is especially important to be hitting, if not exceeding, those numbers for fat and protein.

chrisdavey

This is what you need to read
http://forum.bodybuilding.com/showthread.php?t=121703981

agreed.

Having said that you can have adequate protein intake but if you are doing resistance training then you will still lose a fair portion of LBM. (Depends on BF% and size of deficit)

terriblyn

Calories = weight loss
macros = body composition

Address both. Be awesome.

Simple enough!
Thanks!!

terriblyn

This is what you need to read
http://forum.bodybuilding.com/showthread.php?t=121703981

Thanks for the link!!
Checking it out now

Alexfit12

As a general rule, macros don't have much of an affect on weight loss. Calories are king. If you want the weight lost to be fat, macros will play a more significant rule in determining that.

I have yet to hear anyone say "I want to lose 10 pounds of muscle"

terriblyn

-The absolute minimum number of calories you should be eating is your BMR (basal metabolic rate) as these are the calories that basically keep you alive. As long as you are eating fewer calories than you burn each day, you will still lose weight.

-What are the percentages you have for carbs/fat/protein? In general, you should be eating at least 15% protein and 30% fat, with the rest filled in from carbohydrates. Since you are restricting calories, it is especially important to be hitting, if not exceeding, those numbers for fat and protein.

So, my BMR is 1478
my TDEE is 2032 (I used light activity as a modifier even though do cardio each day and resistance training at least 5days/wk)

For the last month I averaged per day:
Cal: 1252
Carb: 96g
Fat: 54g
Pro: 55g

I also burned an average of 343 calories a day with cardio

bobf279

Not enough calories you need to eat at least BMR and most advice I've seen says TDEE -20% for steady weight loss (include eating back your exercise calories)

Energizer06

1. you should be set at moderate activity.
2. customize your goals macros 35% carbs 35% Pro 30%Fat nice an balanced
3. get off the scale....worst tool in history for judging somebody
4. use %BF and measurements %BF tells you how much your losing measurements- tell you where

Thats all you need to know

pink_ribbon_1

bump

terriblyn

Not enough calories you need to eat at least BMR and most advice I've seen says TDEE -20% for steady weight loss (include eating back your exercise calories)

I've heard that eating back your exercise calories isn't the best unless you are starving.
Have you heard this too?

Unknown

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Riemersma4

for a request like this, you need to open up your diary so that we can provide better input for you.

If you are using the MFP standard macros, you are not getting enough protein. They run protein WAY too light. Especially if you are doing any exercise. I eat 35/35/30 for my macros. I would suggest no less than 40/30/30.

Focus on building some lean muscle mass. Great fat burning that works 24/7 for you.

Good luck!

terriblyn

for a request like this, you need to open up your diary so that we can provide better input for you.

If you are using the MFP standard macros, you are not getting enough protein. They run protein WAY too light. Especially if you are doing any exercise. I eat 35/35/30 for my macros. I would suggest no less than 40/30/30.

Focus on building some lean muscle mass. Great fat burning that works 24/7 for you.

Good luck!

Okay, I opened it...