Help with Macros & TDEE please!
kristafb
Posts: 770 Member
I am not the best at math but I've looked at the numbers on one of your other posts and I would really just like to confirm what I've got. First here is the answer to the questions you wanted answered:
Things you should try to provide for specific intake questions:
Provide your stats (height/weight/age/bodyfat% if you know it/etc) - I'm 5'5 , 231 lbs & according to an online calculator my bf % is 45
What's your current gross intake of calories, on average? Right now I'm averaging approx 1200 per day
What's your current average intake of protein, carbs, and fats, in grams? (GRAMS, not percent!) 110 carbs/35 fat/100 protein is my average
Do you use a food scale and measure everything? yes 90% of the time
Do you track all of your intake, daily? (Everything?) yes
Do you take cheat days or days off? not intentionally but yes
How much weight have you lost so far and over what time period? I've lost 17 lbs since the mid January
Describe your activity (exercise and non exercise) and did you change that activity withing the last couple of months? I work 12 hour shifts at a desk job 4 days a week, I walk 45 a day plus in the last 4 weeks have started the C25K program so I'm doing that 3 times a week.
How long have you been stalled and if it is not a complete stall please be very specific as to how much you have lost over the stalled period. stalled for about a week but for the last 2 weeks have been gaining & losing the same couple of pounds
Are you breastfeeding? no
Do you have thyroid issues/risks or PCOS? I have pcos and am not on medications. I am very sensitive to carbs and do better on a bit higher protein diet.
I figured out my TDEE with a 30% deficit to be 1449 and my fat grams to be 50% (is that right?? seems like a lot) but I'm confused about LBM and figuring out protein. If I used a LBM of 125 (found a calculator that said this is my LBM) would my protien be 34%? That being said, then my carbs would only be 15%?
Also is there anyway to adjust the tdee to reflect my pcos or does it take into effect your body frame any where? I have a small frame, in case this is of any importance.
I've been eating 1200 per day or less for some time and trying to hit the 40/30/30 macro goals and its been working very slowly until lately. any advice would be appreciated. thanks.
Things you should try to provide for specific intake questions:
Provide your stats (height/weight/age/bodyfat% if you know it/etc) - I'm 5'5 , 231 lbs & according to an online calculator my bf % is 45
What's your current gross intake of calories, on average? Right now I'm averaging approx 1200 per day
What's your current average intake of protein, carbs, and fats, in grams? (GRAMS, not percent!) 110 carbs/35 fat/100 protein is my average
Do you use a food scale and measure everything? yes 90% of the time
Do you track all of your intake, daily? (Everything?) yes
Do you take cheat days or days off? not intentionally but yes
How much weight have you lost so far and over what time period? I've lost 17 lbs since the mid January
Describe your activity (exercise and non exercise) and did you change that activity withing the last couple of months? I work 12 hour shifts at a desk job 4 days a week, I walk 45 a day plus in the last 4 weeks have started the C25K program so I'm doing that 3 times a week.
How long have you been stalled and if it is not a complete stall please be very specific as to how much you have lost over the stalled period. stalled for about a week but for the last 2 weeks have been gaining & losing the same couple of pounds
Are you breastfeeding? no
Do you have thyroid issues/risks or PCOS? I have pcos and am not on medications. I am very sensitive to carbs and do better on a bit higher protein diet.
I figured out my TDEE with a 30% deficit to be 1449 and my fat grams to be 50% (is that right?? seems like a lot) but I'm confused about LBM and figuring out protein. If I used a LBM of 125 (found a calculator that said this is my LBM) would my protien be 34%? That being said, then my carbs would only be 15%?
Also is there anyway to adjust the tdee to reflect my pcos or does it take into effect your body frame any where? I have a small frame, in case this is of any importance.
I've been eating 1200 per day or less for some time and trying to hit the 40/30/30 macro goals and its been working very slowly until lately. any advice would be appreciated. thanks.
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Replies
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Do you log you cheat days?
How much weight have you lost in the last 4 weeks?
The online calculators do not account for people with metabolic issues like PCOS. However, actual results are a far better gauge anyway.0 -
Yes I log everything, even on the worst cheat day.
In the last 4 weeks I've only lost 3 lbs0 -
How long have you been eating at roughly the level you are now? And, if different, how long have you been dieting without a break or more than a few days?0
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I"ve been eating at this level since mid january of this year. I haven't taken a break since then but like I said earlier have had the occasional cheat day but those are only about once a month or so.0
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How much weight have you lost in total since mid January?0
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As I stated in my first post, 17 lbs since mid january. I'd like to lose about 60-70 more.0
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As I stated in my first post, 17 lbs since mid january. I'd like to lose about 60-70 more.
Oop - sorry, missed that. That's what I get for looking at this late at night.
You actually have lost a really reasonable amount over the last 3 months. Weight loss is not linear and gets really confusing with water weight fluctuations so has to be looked at in the slightly longer term. Due to our cycles, looking at it over a 4 week period is better to get a gauge without as much fluctuation.
Do you have your weight loss stats on a weekly basis since mid January that you could post?0
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