TDEE -20% carbs vs protein vs fat

pkaur3000
pkaur3000 Posts: 23
in Fitness and Exercise
So I've started doing TDEE -20% 2 days ago. I'm currently doing Jillian Michaels 30day shred upto 4 x week but otherwise not very active. I weigh 135lbs and am 5ft 3". I was following MFP's 1200kcal a day and eating back my burnt calories but didn't notice any weight/inches change and was constantly hungry (looking at my BMR calories below probably explains why)

I used the online calculator at http://iifym.com/iifym-calculator and my BMR is 1334 kcal, and my TDEE is 1834 with the exercise taken into account.

I'm going for the TDEE -20% fat loss category which allows me 1450 kcal daily and as per their recommendation I'm having 1g of protein per lb and 0.40g of fat per pound and the rest is carbohydrates.

So that roughly gives me 145g protein a day, 110g carbs and 54g fat. I've changed the settings on the MFP calorie counter accordingly and found that I always hit the carbs target (LOVE carbs!) but am consistently only taking 90g of protein and that's at a push, forcing myself to, but nonetheless sticking to my calories and exercise.

I was wondering whether by having a greater % of carbs vs % proteins but still staying within my recommended macro TDEE -20% limits got stall my weight loss?? Or will it be okay as I am still exercising and not going above my carbohydrate limit??


Any advice would be greatly appreciated, I really want to stick with this but want to make sure I'm not going to end up gaining weight due to the lower proportion of protein. I just really don't think the 1200kcal a day is working for me either.

Replies

  • pkaur3000
    pkaur3000 Posts: 23
    bump
  • heybales
    heybales Posts: 18,842 Member
    Protein is almost always 1 gram per lb of LBM, not total weight.
    Fat is usually 0.35 per lb of weight. I'm guessing 0.4 is per LBM too though, to keep using the same figure.
    Carbs get the rest.

    Those are minimums for protein and fat, can always do more, and except for endurance cardio, lower carbs shouldn't matter.

    Otherwise personal preference, unless pre-diabetes problem.

    Calorie intake will be major difference, only an extreme between carbs and protein would make more difference than inaccurate logging would make.

    So you really only do 1-3 hrs of exercise a week on top of otherwise sedentary work and life routine?
  • MityMax96
    MityMax96 Posts: 5,778 Member
    set up your macros so
    Protein is 0.8 - 1.0 gr / lb of body weight.
    Fat is 0.4 gr / lb of body weight, minimum
    Carbs can be whatever to make up the rest of your daily caloric goal.

    I personally do a lot of protein....but studies have shown that going over 1.0 gr / lb of body weight has no benefit.
    So doing more protein than that, is a matter of choice.....
    LIke I said, I do a lot of protein daily.
    I am ~178 lbs, but I usually do 250 - 300 gr daily in protein.

    If you are trying to lose weight, then the important thing to remember is calories in vs. calories out.
    So just make sure you are staying at your -20% TDEE goal (or under) in total daily calories.
  • QuietBloom
    QuietBloom Posts: 5,413 Member
    Get a food scale so you can make sure you are measuring your food accurately. If you were not losing at 1200, there was likely an error in either of these two parameters.
  • MityMax96
    MityMax96 Posts: 5,778 Member
    Get a food scale so you can make sure you are measuring your food accurately. If you were not losing at 1200, there was likely an error in either of these two parameters.

    very good advice.
    Weighing your food will make a huge difference.

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