Help confused on caloric intake etc

FindingMyself24

Ive decided to up my calories but i dont know what to do...i workout 6 days a week doing turbo fire....and i will be starting p90x in a few weeks...i know from previous experience that eating 1200 calories does not work well with p90x....plus it seems like my weight loss has been slowing down.......but i figured up everything...

CW: 174.2
H: 5'3
AGE : 25
Female

GW: 140
UGW: 125

TDEE- 1903 (at no exercise) and 2180 at light activity...and at moderate activity its 2458

BMR- 1504

BMI- 31

BF- 35.7

i am so confused on what to eat....or how much...how many carbs calories protein...etc... and YES i read the road map thingy...it just seems like a lot of calories...i dont wanna gain weight...how am i supposed to calculate this lol...please put it in laymans terms haha

shadow2soul

Maybe this will help you figure out what to eat at:

https://docs.google.com/spreadsheet/ccc?key=0Amt7QBR9-c6MdGVTbGswLUUzUHNVVUlNSW9wZWloeUE

skinnytayy

Your TDEE-20% is 1744. That's using the number for light activity. You'd eat that total everyday, no exercise calories. Its not really that much. Your body requires at least 1504 calories to function properly so.

As for macros, I think the standard for most people on here is 40% carbs, 30% protein, and 30% fat. Personally I do 30/30/40 which is pretty low carb. A lot of people can't exercise/function on low carbs, not happily anyway. But I eat mostly primal so its hard to eat a lot of carbs anyway. If I were you I'd probably do 40/30/30.
Hope this helps.

DancingMoosie

My diary is open to friends, if you want to add me and have a look. I do similar activities: 30DS, RI 30, weights, running. I have my calories set at 1350 net, so my totals can be up around 1600-1800s, but my BMR is under 1300 now. I've lost 18 pounds(and counting) in 2 months, just from joining mfp and logging:)

BurtHuttz

i am so confused on what to eat....or how much...how many carbs calories protein...etc... and YES i read the road map thingy...it just seems like a lot of calories...i dont wanna gain weight...how am i supposed to calculate this lol...please put it in laymans terms haha

Don't worry about what to eat, macronutrients, etc. This can all get very complex. It doesn't have to be complicated: http://www.myfitnesspal.com/topics/show/952996-level-obstacles-lose-weight-target-fat-easy

Sarauk2sf

How much weight have you lost over the last 4 weeks and what were your average gross calories during that time.

I disagree about not worrying about your macronutrients - minimum fats and protein are important for healthy hormonal levels and body functions as well as body composition.

BurtHuttz

How much weight have you lost over the last 4 weeks and what were your average gross calories during that time.

I disagree about not worrying about your macronutrients - minimum fats and protein are important for healthy hormonal levels and body functions as well as body composition.

I agree that they are important for health, but I contend that it would take a concerted effort of will to get those macros to dangerously low levels - not something that would happen accidentally.

FindingMyself24

Thanks everyone for your input...@ BurtHuttz it was your link that actually helped me to understand it more...i upped my calories to 1700 let's hope this works...my only thing is the carbs...do i really need to eat that many carbs....i would rather stay under 150..

PikaKnight

OP, first get your calories corrected and focus on eating at your calorie goal. Be patient and give your body 3-4 weeks to adjust, as well as your mind. I say mind because upping calories can be a bit scary when you've restricted yourself to such a low count for awhile.

Levels Obstacles is pretty simple to understand. Once you get your mind wrapped around it, Helliotsdan's IPOARM starts to make a bit more sense.

Once you get the hang of it (or if you want more info on nutrition) - check out this group. Read all the stickies, it is great info to know.
http://www.myfitnesspal.com/groups/home/10118-eat-train-progress

If you are still curious about macros, here is a link to figuring out how to find your % and how to set them in MFP. But please, take it step at a time. First focus on getting around your calorie goals and then macros. I know being patient can suck, but it is worth it in the long run.
http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets

FindingMyself24

OP, first get your calories corrected and focus on eating at your calorie goal. Be patient and give your body 3-4 weeks to adjust, as well as your mind. I say mind because upping calories can be a bit scary when you've restricted yourself to such a low count for awhile.

Levels Obstacles is pretty simple to understand. Once you get your mind wrapped around it, Helliotsdan's IPOARM starts to make a bit more sense.

Once you get the hang of it (or if you want more info on nutrition) - check out this group. Read all the stickies, it is great info to know.
http://www.myfitnesspal.com/groups/home/10118-eat-train-progress

If you are still curious about macros, here is a link to figuring out how to find your % and how to set them in MFP. But please, take it step at a time. First focus on getting around your calorie goals and then macros. I know being patient can suck, but it is worth it in the long run.
http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets

Thanks!! Did upping your calories work for you?

whierd

OP, first get your calories corrected and focus on eating at your calorie goal. Be patient and give your body 3-4 weeks to adjust, as well as your mind. I say mind because upping calories can be a bit scary when you've restricted yourself to such a low count for awhile.

Levels Obstacles is pretty simple to understand. Once you get your mind wrapped around it, Helliotsdan's IPOARM starts to make a bit more sense.

Once you get the hang of it (or if you want more info on nutrition) - check out this group. Read all the stickies, it is great info to know.
http://www.myfitnesspal.com/groups/home/10118-eat-train-progress

If you are still curious about macros, here is a link to figuring out how to find your % and how to set them in MFP. But please, take it step at a time. First focus on getting around your calorie goals and then macros. I know being patient can suck, but it is worth it in the long run.
http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets

You are so helpful. :flowerforyou:

PikaKnight

OP, first get your calories corrected and focus on eating at your calorie goal. Be patient and give your body 3-4 weeks to adjust, as well as your mind. I say mind because upping calories can be a bit scary when you've restricted yourself to such a low count for awhile.

Levels Obstacles is pretty simple to understand. Once you get your mind wrapped around it, Helliotsdan's IPOARM starts to make a bit more sense.

Once you get the hang of it (or if you want more info on nutrition) - check out this group. Read all the stickies, it is great info to know.
http://www.myfitnesspal.com/groups/home/10118-eat-train-progress

If you are still curious about macros, here is a link to figuring out how to find your % and how to set them in MFP. But please, take it step at a time. First focus on getting around your calorie goals and then macros. I know being patient can suck, but it is worth it in the long run.
http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets

Thanks!! Did upping your calories work for you?

It absolutely did. When I was on 1200, I ended up not only protein deficient, but almost working myself into an eating disorder. I started freaking out when I would even go 50 over 1200. So I started eating less and less. At some point my body would freak out and I'd binge. Then I'd feel guilty and eat less and so on. It was a vicious cycle.

And I kept stalling - which is what led me to eating less too. Finally, I came across IPOARM. Upped my calories and after that 1st week, lost a pound. And that was upping it to 1400. A month later, I upped it to 1500 and so on. Funny thing is, my fitness also improved, probably because I had more energy. I workout more consistently and with more intensity now than I ever did at 1200.

Now, I am at 1700+ exercise calories and still losing pounds and inches. :happy:

jofjltncb6

Thanks everyone for your input...@ BurtHuttz it was your link that actually helped me to understand it more...i upped my calories to 1700 let's hope this works...my only thing is the carbs...do i really need to eat that many carbs....i would rather stay under 150..

If you want to keep your carbs < 150g, you certainly can. It most likely won't hinder your progress (and many will argue that it's actually beneficial since it will make it more likely that you'll hit an appropriate minimum of protein and fat). Just make sure the total calories are appropriate. (And use a kitchen scale.)

1700 seems like a reasonable place to start. Track consistently, both food and exercise, for at least six weeks, and then reevaluate your progress and determine what changes (if any) are needed. Progress not significant or too much? Adjust accordingly. Set a new target (if needed) and track consistently again for six or so weeks. Repeat until goal.

(Disclaimer: That's just my approach. There are many others that may work just as well or better for you.)

FindingMyself24

It absolutely did. When I was on 1200, I ended up not only protein deficient, but almost working myself into an eating disorder. I started freaking out when I would even go 50 over 1200. So I started eating less and less. At some point my body would freak out and I'd binge. Then I'd feel guilty and eat less and so on. It was a vicious cycle.

And I kept stalling - which is what led me to eating less too. Finally, I came across IPOARM. Upped my calories and after that 1st week, lost a pound. And that was upping it to 1400. A month later, I upped it to 1500 and so on. Funny thing is, my fitness also improved, probably because I had more energy. I workout more consistently and with more intensity now than I ever did at 1200.

Now, I am at 1700+ exercise calories and still losing pounds and inches. :happy:

That's AWESOME!!! Im excited...i hope this works!!...thanks everyone!!!

Sarauk2sf

How much weight have you lost over the last 4 weeks and what were your average gross calories during that time.

I disagree about not worrying about your macronutrients - minimum fats and protein are important for healthy hormonal levels and body functions as well as body composition.

I agree that they are important for health, but I contend that it would take a concerted effort of will to get those macros to dangerously low levels - not something that would happen accidentally.

Not necessarily correct at all - particularly fats. Also, dangerous is a bit extreme. They do not have to be 'dangerously' low to have quite a big hormonal impact. Not healthy =/= dangerous.

BurtHuttz

I agree that they are important for health, but I contend that it would take a concerted effort of will to get those macros to dangerously low levels - not something that would happen accidentally.

Not necessarily correct at all - particularly fats. Also, dangerous is a bit extreme. They do not have to be 'dangerously' low to have quite a big hormonal impact. Not healthy =/= dangerous.

If you're referring to someone concluding that all fats are evil, and thus making a strong effort to eliminate them from their diet - that could pose a problem. But anyone attempting to eat any semblance of a balanced diet shouldn't have issues at all, dangerous, unhealthy, or otherwise. If someone does experience issues due to a particularly aberrant diet, then it makes sense to address the aberrant diet at that point.

Sarauk2sf

I agree that they are important for health, but I contend that it would take a concerted effort of will to get those macros to dangerously low levels - not something that would happen accidentally.

Not necessarily correct at all - particularly fats. Also, dangerous is a bit extreme. They do not have to be 'dangerously' low to have quite a big hormonal impact. Not healthy =/= dangerous.

If you're referring to someone concluding that all fats are evil, and thus making a strong effort to eliminate them from their diet - that could pose a problem. But anyone attempting to eat any semblance of a balanced diet shouldn't have issues at all, dangerous, unhealthy, or otherwise. If someone does experience issues due to a particularly aberrant diet, then it makes sense to address the aberrant diet at that point.

How many posts do you see here about fats being bad? Or people going low fat to reduce calories? I just do not think it good advice to tell people to ignore macros and then send them on their way.

ETA: example. Relatively sedentary woman on 1,400 calories a day (which for her is reasonable) - 10% of that is 140 calories for fat which = 15g which is below the amount needed for health (let alone hormonal balance).

BurtHuttz

How many posts do you see here about fats being bad? Or people going low fat to reduce calories? I just do not think it good advice to tell people to ignore macros and then send them on their way.

A minority, compared to thigh gaps. A vast minority compared to simple confusion about caloric intake. My conclusion from my observations here is that to include that information at this stage violates Occam's Razor.

Sarauk2sf

How many posts do you see here about fats being bad? Or people going low fat to reduce calories? I just do not think it good advice to tell people to ignore macros and then send them on their way.

A minority, compared to thigh gaps. A vast minority compared to simple confusion about caloric intake. My conclusion from my observations here is that to include that information at this stage violates Occam's Razor.

Just because there are a lot of posts about confusion re calories (which is understandable as that is the first thing people look to do - set their calorie targets) I still disagree that it is a good thing to say ignore macros. The OP is not a new user. My observations from reviewing a lot of people's diaries and giving input as to calorie and macro targets is that it should not be said that they are unimportant. Especially out of context.

See my example above.

Not sure what thigh gaps have to do with it.

BurtHuttz

How many posts do you see here about fats being bad? Or people going low fat to reduce calories? I just do not think it good advice to tell people to ignore macros and then send them on their way.

A minority, compared to thigh gaps. A vast minority compared to simple confusion about caloric intake. My conclusion from my observations here is that to include that information at this stage violates Occam's Razor.

Just because there are a lot of posts about confusion re calories (which is understandable as that is the first thing people look to do - set their calorie targets) I still disagree that it is a good thing to say ignore macros. The OP is not a new user. My observations from reviewing a lot of people's diaries and giving input as to calorie and macro targets is that it should not be said that they are unimportant. Especially out of context.

See my example above.

Not sure what thigh gaps have to do with it.

You asked me a quantitative question and I responded in quantities.

Sarauk2sf

How many posts do you see here about fats being bad? Or people going low fat to reduce calories? I just do not think it good advice to tell people to ignore macros and then send them on their way.

A minority, compared to thigh gaps. A vast minority compared to simple confusion about caloric intake. My conclusion from my observations here is that to include that information at this stage violates Occam's Razor.

Just because there are a lot of posts about confusion re calories (which is understandable as that is the first thing people look to do - set their calorie targets) I still disagree that it is a good thing to say ignore macros. The OP is not a new user. My observations from reviewing a lot of people's diaries and giving input as to calorie and macro targets is that it should not be said that they are unimportant. Especially out of context.

See my example above.

Not sure what thigh gaps have to do with it.

You asked me a quantitative question and I responded in quantities.

Huh?

I think you may have taken my comments a tad too literally.

BurtHuttz

Huh?

I think you may have taken my comments a tad too literally.

So you're saying, I suppose, that two thirds of your sentences on that post were simply rhetorical. I don't have the energy for this sort of discussion tonight.

Sarauk2sf

Huh?

I think you may have taken my comments a tad too literally.

So you're saying, I suppose, that two thirds of your sentences on that post were simply rhetorical. I don't have the energy for this sort of discussion tonight.

No, not exactly and I am sure you know that. Lets not try to play word games.

PikaKnight

*raises hand*

I think what is trying to be said here (and I could be wrong).....

was that Burt's first concern was getting the OP to eat around her calorie goal because he doesn't believe that the macros should be a part of the first focus. That as she gets used to the calorie #, that she won't be in danger of having her macros be at dangerous levels.

I agree with this as a first step. and i agree with Sara, though, that macros are important, but I can see how Burt is taking it a step at a time.

SarahSmilesCA

Here is my two cents on the issue of Macro ratios:

Don't over look behavior and personal health on the weight loss journey. Macro ratio may not affect the speed at which you lose but they WILL affect the way you feel which directly affects your eating habits and in the long run your weight loss. Balanced nutrition is critical to your over all mental, emotional and physical health. IT IS NOT all about losing weight. The journey there is important and valuable along the way. We are making life long changes that we want to stick...not just achieve weight loss.

Science tells us that excessive amount of carbs spike blood sugar and make you feel lousy and hungry and put you on an over-eating cycle. Control your carbs and you will control your hunger and thus control your eating habits as long as you are not an emotional eater that ignores hunger cues. Even if you are an emotional eater, controlling carbs WILL help you get even emotional eating under control if you get some counseling.

HOW MUCH you reduce carbs to is a personal decision that should be based on your personal needs and response. I tried functioning on 50 carbs a day but felt horrible. I increased my fat intake, my protein intake, and took every supplement known to aid low carb diets and I still felt like garbage and could not do any exercise past 30 minutes (I love long cardio). So I just decided it was not for me. I increased my carbs to 100-125 grams a day and BAMM! I began to lose weight, increase endurance and feel great. I still believe in low carb diets, but my nutritional needs require more than what most low carb diets recommend.

With that said, balancing protein, fat, and carbs at each meal is important. Too many people just reduce fat and calories and hit a wall after a few months of diet and exercise because they feel terrible. Low fat/ low calorie diets contribute to depression, and decrease performance which will put you right back on the cycle of emotional eating. So by balacning your macro's, and making good choices on those macro's 80% of the time (you gotta cheat sometimes!), you will feel good which will contribute to better emotional health and better food choices.

BurtHuttz

Huh?

I think you may have taken my comments a tad too literally.

So you're saying, I suppose, that two thirds of your sentences on that post were simply rhetorical. I don't have the energy for this sort of discussion tonight.

No, not exactly and I am sure you know that. Lets not try to play word games.

We can have this discussion in further depth in a PM if you'd like. The conversation has deviated pretty substantially from the OP's question.

Sarauk2sf

Huh?

I think you may have taken my comments a tad too literally.

So you're saying, I suppose, that two thirds of your sentences on that post were simply rhetorical. I don't have the energy for this sort of discussion tonight.

No, not exactly and I am sure you know that. Lets not try to play word games.

We can have this discussion in further depth in a PM if you'd like. The conversation has deviated pretty substantially from the OP's question.

That's fine by me. I am pretty sure we both got our opinion across so the OP can take whichever advice she deems appropriate for her.

Edited to fix typo.

FitnSassy

Bump