Carbs/fat/protein: always under the protein target

bgardiner49

Hi, I wonder if you could give me some nutrition advice (my diary is open).

I set my calorie goal according to the instructions in the roadmap post people are always linking to: for me, it came out as 1615 cals. I try to eat back exercise cals (but don't exercise much).

I usually come in a bit under goal unless I drink alcohol.

I am losing weight at a good rate - from 148lbs on jan 13 to 136.5 now. I am 5' 3", and aged 49.

My problem is getting the 30/30/40 ratio right. I am always way under proteins, way over carbs and over fats. I am also - oddly - always over on sugars even though I have cut all added sugars out(I eat 3 to 5 pieces of fruit a day).

What am I doing wrong? Or is the ratio wrong? (Again, it was the "roadmap" suggestion)

It is the protein that bothers me most: before this diet I ate much less meat and fish than I do now (I was almost vegetarian) and yet even in days where I have egg for breakfast, fish for lunch and chicken for supper I am below my protein target. Surely some mistake!

Sarauk2sf

Macros should not be based on percentages but on grams which are calculated based on LBM/weight. Do you have an estimate of your BF%?

Chief_Rocka

As far as you diary goes, at hour calorie level you're going to have to get your carbs down if you want to be able to fit in enough protein. You eat a fair amount of rice and cereal, so I would start there.

bgardiner49

Macros should not be based on percentages but on grams which are calculated based on LBM/weight. Do you have an estimate of your BF%?

No - I did do a calculation at the beginning and it came out very high. I would hope it had gone now. I'll have to google how to calculate it, then come back to you

bgardiner49

As far as you diary goes, at hour calorie level you're going to have to get your carbs down if you want to be able to fit in enough protein. You eat a fair amount of rice and cereal, so I would start there.

Ok, I'll try - but am struggling to eat up to the calories as it is (because I've cut out processed sugars, which means no cake, biscuits etc - normally my undoing!)

Sarauk2sf

As far as you diary goes, at hour calorie level you're going to have to get your carbs down if you want to be able to fit in enough protein. You eat a fair amount of rice and cereal, so I would start there.

Ok, I'll try - but am struggling to eat up to the calories as it is (because I've cut out processed sugars, which means no cake, biscuits etc - normally my undoing!)

Eat other things that have protein in them, examples:

- greek yogurt
- fat free/skim dairy (especially milk)
- edamame
- quinoa
- soy/seitan

Lower in protein (high in fats)
- nuts and seeds (and nut and seed butters)
- eggs
- full fat dairy

bgardiner49

Macros should not be based on percentages but on grams which are calculated based on LBM/weight. Do you have an estimate of your BF%?

Ok, have recalculated - still a rather high 37%

How do I calculate the grams I need from this?
Thanks for your help

Sarauk2sf

Macros should not be based on percentages but on grams which are calculated based on LBM/weight. Do you have an estimate of your BF%?

Ok, have recalculated - still a rather high 37%

How do I calculate the grams I need from this?
Thanks for your help

That is very high based on what you have to lose. So, nixing that, I would assume a 25% BF for these purposes (no idea if you are..but it's a reasonable number to use for macros).

Set your protein at 100g and your fats at 48g - let the rest fall wherever.

bgardiner49

As far as you diary goes, at hour calorie level you're going to have to get your carbs down if you want to be able to fit in enough protein. You eat a fair amount of rice and cereal, so I would start there.

Ok, I'll try - but am struggling to eat up to the calories as it is (because I've cut out processed sugars, which means no cake, biscuits etc - normally my undoing!)

Eat other things that have protein in them, examples:

- greek yogurt
- fat free/skim dairy (especially milk)
- edamame
- quinoa
- soy/seitan

Lower in protein (high in fats)
- nuts and seeds (and nut and seed butters)
- eggs
- full fat dairy

Thanks for this list - very helpful

Sarauk2sf

As far as you diary goes, at hour calorie level you're going to have to get your carbs down if you want to be able to fit in enough protein. You eat a fair amount of rice and cereal, so I would start there.

Ok, I'll try - but am struggling to eat up to the calories as it is (because I've cut out processed sugars, which means no cake, biscuits etc - normally my undoing!)

Eat other things that have protein in them, examples:

- greek yogurt
- fat free/skim dairy (especially milk)
- edamame
- quinoa
- soy/seitan

Lower in protein (high in fats)
- nuts and seeds (and nut and seed butters)
- eggs
- full fat dairy

Thanks for this list - very helpful

Don't hesitate to supplement with whey if you need to also.

bgardiner49

Macros should not be based on percentages but on grams which are calculated based on LBM/weight. Do you have an estimate of your BF%?

Ok, have recalculated - still a rather high 37%

How do I calculate the grams I need from this?
Thanks for your help

That is very high based on what you have to lose. So, nixing that, I would assume a 25% BF for these purposes (no idea if you are..but it's a reasonable number to use for macros).

Set your protein at 100g and your fats at 48g - let the rest fall wherever.

I thought it was very high too (it was 40% according to the website I used before I'd lost any weight. I couldn't understand it)
But thanks - I will reset the goals to these grams and see how it goes.

And I'll stock up on quinoa and Greek yog!

bgardiner49

Macros should not be based on percentages but on grams which are calculated based on LBM/weight. Do you have an estimate of your BF%?

Ok, have recalculated - still a rather high 37%

How do I calculate the grams I need from this?
Thanks for your help

That is very high based on what you have to lose. So, nixing that, I would assume a 25% BF for these purposes (no idea if you are..but it's a reasonable number to use for macros).

Set your protein at 100g and your fats at 48g - let the rest fall wherever.

I've followed your advice, and it lowers the amount of protein and fat quite a bit - should be easier to hit the target. Thanks

My only concern is that the body fat reading might be right ...

Sarauk2sf

Macros should not be based on percentages but on grams which are calculated based on LBM/weight. Do you have an estimate of your BF%?

Ok, have recalculated - still a rather high 37%

How do I calculate the grams I need from this?
Thanks for your help

That is very high based on what you have to lose. So, nixing that, I would assume a 25% BF for these purposes (no idea if you are..but it's a reasonable number to use for macros).

Set your protein at 100g and your fats at 48g - let the rest fall wherever.

I've followed your advice, and it lowers the amount of protein and fat quite a bit - should be easier to hit the target. Thanks

My only concern is that the body fat reading might be right ...

At your height and weight I doubt it. Have a read here:

http://www.myfitnesspal.com/topics/show/830595-body-fat-estimation-methods

the section regarding BIAs is pertinent.

tameko2

Only popping in to remind the OP that some entries in the MFP logs don't have macros entered or they only enter carbs but not the protein (fat can go either way), so you'll see zeros and it will make your totals look low. If you ever have a day where your totals look really low, check and see if that's what happened to you.

bgardiner49

Only popping in to remind the OP that some entries in the MFP logs don't have macros entered or they only enter carbs but not the protein (fat can go either way), so you'll see zeros and it will make your totals look low. If you ever have a day where your totals look really low, check and see if that's what happened to you.

I have wondered how accurate the logs are. Thanks for this.