IIFYM Help

elizabethgracej
elizabethgracej Posts: 4 Member
edited February 15 in Health and Weight Loss
Hello - I am new to IIFYM and I wanted to make sure that my macro's are correct. I figured there might be someone on here who could help...

I am female, 30 years old, 5' 4.5" 159 pounds, I estimated 30% body fat, I work out about 45-min to an hour 3-6 days a week.

This is what the IIFYM calculator gave me, should I estimate my body fat percentage or go with the Mifflin St Jeour formula? Thanks so much!

My TDEE is 2011

CARBS PROTEIN FAT FIBER CALORIES
137.7 139.1 44.5 32 - 40 1508

Replies

  • elizabethgracej
    elizabethgracej Posts: 4 Member
    I've been eating around 1300 to 1400 calories without a lot of results scale wise, although I have noticed my clothes fitting better... I am nervous about upping my calories AND I find it reeeally difficult to eat that much protein :-/
  • LTKeegan
    LTKeegan Posts: 354 Member
    Unless you got your %bf measured, its probably not very accurate. You need the caliper method or the water displacement (don't know the name of this) method.


    So to MAINTAIN, you need to eat 2011 calories.


    To lose weight, you'll want to do 2011-15% = 1709 calories or 2011-20% = 1608 calories AND NOT EATING BACK EXERCISE CAL
  • LTKeegan
    LTKeegan Posts: 354 Member
    I've been eating around 1300 to 1400 calories without a lot of results scale wise, although I have noticed my clothes fitting better... I am nervous about upping my calories AND I find it reeeally difficult to eat that much protein :-/

    I'm guessing you have been NETTING 1300-1400 calories, which probably means you've been eating around 1600-1700 calories. In which case, you aren't upping calories at all.
  • elizabethgracej
    elizabethgracej Posts: 4 Member
    Thanks for your input, I actually haven't been eating back exercise calories...
  • 125KC
    125KC Posts: 71 Member
    perhaps you're not eating enough... I was at a stall, and I simply added 100 calories a day to see if it made and difference, and lo' n' behold, I started losing again.

    It SOUNDS counterproductive, but it's true. Your car doesn't run if you don't give it enough gas :)
  • elizabethgracej
    elizabethgracej Posts: 4 Member
    Thanks for the input :)
  • 125KC
    125KC Posts: 71 Member
    Thanks for the input :)

    yes, you are welcome...hope you find your answer.
  • csuhar
    csuhar Posts: 779 Member
    I've had pretty good results with the Mifflin St. Jeor equation over the past couple years. However, I tend to use that just for calorie goals more than macro determination. Your macro determination can vary depending on your goals and workout programs.

    Body fat percentage is a valuable data point, and I'd argue it's more valuable than raw weight, especially over extended periods of time. But it's always better if you can get it measured rather than to use a "best guess" method.
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