In doubts..... Calories/macros with fat loss

SFT616
SFT616 Posts: 15 Member
in Health and Weight Loss
I am at 26% BF. And I am trying to cut it down by at least 3%.. Would it take really long to cut 3%?
My BMR is around 1550-1570 (I did a body check) and according to MFP, I should be consuming 1550 cal a day in order to lose 1 lb per week. Sounds about right? I eat back my excercise calories but some days I just have too much carbs and fats instead of protein.. For example, today I had 200g of carbs and ~60g of fat...... I am still at a caloric deficit but would it matter a lot if I have more calories from carbs and fats instead of protein? I still have proteins at ~110-150g.
I want to target fat loss instead of focusing on the number on the scale. I lift weights 3-4 times/week and do cardio 3 times/week.
Thing is, I don't get satisfied if I just eat 1550 cal when I don't work out... I haven't felt full in a while :-/

Any help would be appreciated! Thanks xx

Replies

  • psuLemon
    psuLemon Posts: 38,426 MFP Moderator
    Generally 1% a month is a good for body fat loss, so 3 months isn't unrealistically. Second, just replace carbs with protein foods; meats, fish, protein shakes even. Add in fiber as well and you will curb your hunger. And consider you exercise 6-7 days aw eek, 1800 total calories probably isn't too bad. But if you want real feedback, open your diary.
  • Lizzy622
    Lizzy622 Posts: 3,705 Member
    Increasing protein and lowering carbs (especially if processed) may help you feel fuller.
  • SFT616
    SFT616 Posts: 15 Member
    I just set my diary to public. I didn't track much on Sunday as I was away from home and shared meals at restaurants. I did eat more than I should have..
    I don't normally drink protein shake and I have a lot of chicken/other meat already haha... Maybe should add a bit more and replace carbs with good proteins..
    I use a heart rate monitor to track how much I burn when I work out and eat back those calories so some days I would be eating at ~1900cals :-/
    Thank you!!
  • psuLemon
    psuLemon Posts: 38,426 MFP Moderator
    Are you using a food scale? And do you know HRMs are worthless for measuring calories burnt during weight training?
  • SFT616
    SFT616 Posts: 15 Member
    yes I am.
    So should I estimate or even eat back some calories from weight training?
  • psuLemon
    psuLemon Posts: 38,426 MFP Moderator
    yes I am.
    So should I estimate or even eat back some calories from weight training?

    Honestly, I would a set your account to 1800 calories total, macros at 40% carbs, 30% protein and fats. And then do NOT eat back exercise calories. Do this for a month to 6 weeks and see much weight you lose. If you average 1 lb per week, that means your TDEE or maintenance is 2300.

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