Needing some advice

christi_03
christi_03 Posts: 56 Member
in Food and Nutrition
Ok y'all, I feel like I've tried it all here lately. Before going to Jamaica a week ago I did Atkins for 3 weeks and only lost 4lbs... Before that I was just eating healthier options.... I really want to know how many calories I'm supposed to be having and all the Marco stuff? I know that I need to have a deficit and not eat back my calories burned.... Any info would be great.... Thanks!

Replies

  • jkwolly
    jkwolly Posts: 3,049 Member
    Age, height, activity level, etc is needed!

    Here's an easy site to find your BMR and TDEE: http://www.bmi-calculator.net/bmr-calculator/

    Macros can be found here: http://iifym.com/iifym-calculator/
  • marissanik
    marissanik Posts: 344 Member
    http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-sexypants

    That's a great starting point. It'll explain BMR and TDEE.
    Also a good read: http://www.myfitnesspal.com/topics/show/931670-bmr-and-tdee-explained-for-those-needing-a-guide
  • marcjx
    marcjx Posts: 20
    Yeah what jkwolly said ^^
  • tag624
    tag624 Posts: 166 Member
    Age, height, activity level, etc is needed!

    Here's an easy site to find your BMR and TDEE: http://www.bmi-calculator.net/bmr-calculator/

    Macros can be found here: http://iifym.com/iifym-calculator/

    This!

    Tips on using the calculator:
    Only key in your activity with weight training, not cardio
    Use athlete formula if you do not know your exact body fat %
    If you have a lot of weight to lose choose reckless
    Key in .8 for protein
    .35 - .4 for fat
    and the rest will be your carbs
    do not eat back calories burned

    Got all this from the iifym women fb group
  • christi_03
    christi_03 Posts: 56 Member
    Thanks this is what I got.... I'm 33, 5'7 I workout about 5-6 days a week

    Step 2: Choose Your Goals (and pick your intensity)

    Fat Loss
    1740
    CALORIES/DAY
    Suggested 15%
    Aggressive 20%
    Reckless 25%
    Maintain
    2320
    CALORIES/DAY
    Same as TDEE
    Bulking
    2552
    CALORIES/DAY
    Cautious 5%
    Text Book 10%
    Aggressive 15%
    Custom

    CALORIES/DAY
    Enter Your Own
    Step 3: Select Your Nutrition Plan (we suggest IIFYM)

    COMMON PLANS

    PROTEIN (4 CALORIES PER GRAM)
    .7 grams per lb. of body weight
    .8 grams per lb. of body weight
    .9 grams per lb. of body weight
    Custom grams per lb. of body weight

    FAT (9 CALORIES PER GRAM)
    .30 grams per lb. of body weight
    .35 grams per lb. of body weight
    .40 grams per lb. of body weight
    Custom grams per lb. of body weight

    CARBS (4 CALORIES PER GRAM)
    Carbohydrates are calculated based on the calories you have remaining after calories from protein and fat have been subtracted from your TDEE.
    Calculate

    Step 4: View Your Results

    CARBS PROTEIN FAT FIBER CALORIES
    GRAMS per day 147.2 161 56.4 32 - 40 1740
    GRAMS per meal 49.1 53.7 18.8 11 - 13 580

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