Confused and need clarification on Calories, Protein, Fat...

mprat210

Hi,

I have only been on MFP for two weeks. I am confused as to whether I should just use the MFP numbers or if I should go by my own calculations. It seems the more I read on here, the more I get confused. Do you use the MPF numbers or calculate your own?

I am female, 5'4" and 153 pounds. My goal is to be around 130.

I calculated my numbers based on light activity on the Scooby site and got:
BMR 1426
TDEE 1961
Daily Calories 1667

MFP has me at 1320 calories + exercise.

Do the Scooby numbers include exercise or do I add those on to the Daily Calorie number?

Do you put in custom percentages for fat, protein and carbs? How do you figure out what they should be?

Scooby has mine at 35% protein, 45% Carbs, 20% fat. Is that reasonable?

Thanks so much for your help. I'm sure these questions have been asked before but it is hard to piece together all the messages and get a clear answer.

skinnyinnotime

Mfp gives a very low protein %. I've reset mine to 40%carbs 30%fat 30% protein. I don't manage to hit these everyday, especially going on fat alot, it's hard to get the macros perfect!!

cwolfman13

light activity on the scooby site includes 1-3 hours of exercise per week, plus your regular daily activities...it's still a guestimate...you may only workout 1-3 hours per week but you may be more active in your day to day. I found through trial and error that I'm in between light active and moderately active.

The MFP method is fine and I used it for a few months, but IMHO, too many people set way to aggressive goals for weight loss...i.e. 2 Lbs per month when they have less than 50 Lbs to lose, etc. With less than 50 Lbs to lose, I'm not sure if anyone could set for 2 Lbs loss without getting a net goal below their BMR.

Also, too many people just pick sedentary when many really aren't sedentary. I have a desk job and started out sedentary ('cuz it says desk job right) with MFP method...I wasn't sedentary, despite having a desk job...I was light active, as determined through trial and error...basically, I was losing weight way faster than I wanted to...when I upped to light active and ate exercise calories back I was hitting my goals. Really, unless you're waking up in the morning and heading straight for the couch to watch the soaps all day, I have a hard time with the sedentary activity level setting.

At minimum, you should net to your BMR...my guess is that if you upped to light active level on MFP, that would do the trick...then eat back about 80% of your exercise calories (get a heart rate monitor). I've found that new folks have a lot of difficulty using the TDEE method due to not having a consistent exercise routine and calorie burns are all over the place. It makes a lot more sense when you have a pretty regimented routine down.

How much weight are you trying to lose...general rule of thumb:

50 Lbs +: 2 Lbs per week (or more if under care of a medical professional and are morbidly obese)
20-50 Lbs: 1.5 Lbs per week loss goal
10-20 Lbs: 1 Lb per week loss goal
0-10 Lbs: 1/2 Lb per week loss goal

Generally speaking, with the proper activity level settings, these numbers should keep you netting above your BMR regardless of what method you use. Adjustments should be made every 5-10 Lbs, as your BMR goes down as you lose weight.

cwolfman13

Also, focus on your calories for the moment...get those right...get comfortable...then you can start playing with your macros. There is no magic macro ratio...your ratios are going to depend largely on your fitness and body comp goals.