*Panic* question?

What do I do if I exceed recommended limit for any of the catagories. i.e. My daily limit for sugar is 32g. I consumed 42g and -10 appears in remaining section.

If you want to stick to it modify what you eat tomorrow. If not, revise it and set a new value in custom goals.

1. If you're still near your daily calorie goal, don't worry. (There's certainly no need to panic, either.)

2. Unless you've got a medical condition that requires you to be vigilant about your sugar intake, there's no reason to even track it. A couple of pieces of fruit can easily put you over in a day, and it's not something to worry about.

I am thinking you have `gone` over in the fruit department?

If so don`t worry too much about it.

There are lots of topics, about fruit and sugar, I am sure, if you go to the search tab above?

There are certain things like protein as well that a lot of people go over with.

I use the custom goals as I calculate my calories and macronutrient (protein, carb and fat) ratios differently to MFP

whether going over on any of the macros is a bad thing, well that depends on a few things:

over on protein - this is nearly always a good thing. People with kidney disease maybe not, but protein is great, helps you feel full, provides the building blocks for your body, etc

over on carbs - this usually isn't anything to panic about, although people with some medical conditions like PCOS and diabetes should be really careful with carbs. Carbs aren't bad though... how much you need depends on your activity levels, very active people need more carbs than sedentary people.

over on fat - fat is very calorie dense, but it is also an essential nutrient in the body. If you're over on fat due to eating healthy fat like avocados, nuts, extra virgin olive oil, egg yolks, etc, but you're still within your calories, then that's generally a good thing, so long as you're getting enough carbs to fuel your activity levels and enough protein. If going over on fat is making you go over on calories, then you need to look at the balance between fat and carbs. Maybe you can eat fewer carbs and keep the fat the same, or eat less of both. Also, if you're going over on fat and it's all coming from fried food, you'll be depriving your body of the fat soluble vitamins and essential fatty acids found in more nutritious fat sources (e.g. the ones I mentioned earlier)

One thing to remember is that if you're hitting your calorie goal you'll still lose weight regardless of the above. Macronutrients are important for health, and getting enough protein helps to ensure that when you lose weight it's fat you lose, not muscle mass. If you don't eat enough protein your body has to get it from somewhere, and that somewhere will be your muscles. The way I look at is this: calories in v calories out for weight loss. then eating healthy foods and getting enough of each macronutrient and also vitamins and minerals (aka micronutrients) is for health, and ensuring you lose fat not muscle or bone mass when you lose weight.

I would not ignore it but I would not stress over it either. I would adjust so that the rest of my nutrients do not involve a lot of sugar on that day and plan ahead the next day to NOT do that if that is truly a goal. You have protein and fat you can still eat, so make a conscious decision to chose that instead.

Going over any nutrient a few grams is no big deal. I go over my sugar goal when I eat ice cream once or twice a week, but I adjust to be sure I have plenty of protein that day and I make sure that even if I do have my ice cream I am within my calorie goal range.

Depending on the food choices you make, you get all your important nutrients in at about 800-1000 calories. Depending on if you exercise (and you know you should) that gives you quite a few calories to play with and eat the way YOU want to eat.

I eat a lot of what I want and I am still losing weekly. Just watch your calories.