We are pleased to announce that on March 4, 2025, an updated Rich Text Editor will be introduced in the MyFitnessPal Community. To learn more about the upcoming changes, please click here. We look forward to sharing this new feature with you!

0.82g per lb of body weight for protein. 0.4g per lb...

Knight8383
Knight8383 Posts: 16 Member
in Getting Started
0.82g per lb of body weight for protein. 0.4g per lb of body weight for fat. Remaining calories go to carbs

Sounds like a good plan, but my question is this... I weigh a little over 200 lbs. Theoretically, losing weight in a healthy manner, I would lose more weight. In the first month or two than someone who weighs significantly less than me. Given this theory, if I lose weight quickly, esp in the first month do I need to calculate this for every pound loss? Or can I follow this as a general guideline until I plateau?

Replies

  • ILiftHeavyAcrylics
    ILiftHeavyAcrylics Posts: 27,732 Member
    I'd probably recalculate every 10 lbs, both your calorie goal and your macros since your BMR will decrease as you lose weight.

    eta: instead of calculating protein that way, I'd go with 1 gram of protein per pound of lean body mass. 160 grams is probably excessive for you. Do you know your body fat %?
  • Knight8383
    Knight8383 Posts: 16 Member
    I'd probably recalculate every 10 lbs, both your calorie goal and your macros since your BMR will decrease as you lose weight.

    eta: instead of calculating protein that way, I'd go with 1 gram of protein per pound of lean body mass. 160 grams is probably excessive for you. Do you know your body fat %?

    No, how do I find out my bf % vs lean body fat. And what is lean body fat exactly? What makes it different from bf. thank you for your help.
  • ILiftHeavyAcrylics
    ILiftHeavyAcrylics Posts: 27,732 Member
    I'd probably recalculate every 10 lbs, both your calorie goal and your macros since your BMR will decrease as you lose weight.

    eta: instead of calculating protein that way, I'd go with 1 gram of protein per pound of lean body mass. 160 grams is probably excessive for you. Do you know your body fat %?

    No, how do I find out my bf % vs lean body fat. And what is lean body fat exactly? What makes it different from bf. thank you for your help.

    Lean mass is the part of your body that isn't fat-- it's muscle, bone, organs, and water.

    I'm at about 18% body fat and I weigh 126 lbs. So my lean body mass is 126 times 82%, or 103 lbs. There are a few ways to find your body fat, some more accurate than others. For a rough idea look at this:

    body+fat+example...jpg

    I'm not crazy about this chart for a few reasons, the main one is that body fat lays differently on different people and the amount of muscle a person has makes a huge difference, but it's enough to give you some idea.

    If you're interested in a more accurate number, this thread outlines different methods:

    http://www.myfitnesspal.com/topics/show/830595-body-fat-estimation-methods
  • Knight8383
    Knight8383 Posts: 16 Member
    Thank you. I have never seen this chart and it's much easier than doing a math equation. Maybe not as accurate, but rough idea.

    Congrats on yr 42 lb success. Was it from clean eating or IIFIYM? What's your best advice for succeeding at weight loss?
  • Knight8383
    Knight8383 Posts: 16 Member
    I actually just saw your thread! Your change is incredible.
  • ILiftHeavyAcrylics
    ILiftHeavyAcrylics Posts: 27,732 Member
    Thank you. I have never seen this chart and it's much easier than doing a math equation. Maybe not as accurate, but rough idea.

    Congrats on yr 42 lb success. Was it from clean eating or IIFIYM? What's your best advice for succeeding at weight loss?

    I do IIFYM.

    My best advice . . . hmm. Don't do anything to lose weight that you're not willing to do in maintenance. Be patient. Resistance train. Adjust your methods according to your results every 4 weeks.
  • ILiftHeavyAcrylics
    ILiftHeavyAcrylics Posts: 27,732 Member
    I actually just saw your thread! Your change is incredible.

    Thank you :flowerforyou:

    Someone bumped it this afternoon-- it's always weird to me when that happens. :laugh:
  • _Terrapin_
    _Terrapin_ Posts: 4,301 Member
    I actually just saw your thread! Your change is incredible.

    Thank you :flowerforyou:

    Someone bumped it this afternoon-- it's always weird to me when that happens. :laugh:

    One of the best threads---> A; oh for you:flowerforyou: :flowerforyou: :flowerforyou: :flowerforyou: :flowerforyou: :flowerforyou: :flowerforyou: :flowerforyou: :flowerforyou: :flowerforyou: :flowerforyou: :flowerforyou: :flowerforyou: :flowerforyou: :flowerforyou: :flowerforyou: :flowerforyou: :flowerforyou: :flowerforyou: :flowerforyou: :flowerforyou: :flowerforyou: :flowerforyou: :flowerforyou: :flowerforyou: :flowerforyou:

Categories