Fatloss macro's

calories are king for weight loss. that said to ensure a larger % of your weight loss comes from fat you will need adequate protein intake and take part in a progressive strength training program.
So for protein a good rule of thumb is 1 gram per lb of lean body mass. If you are unsure of your body fat %, another option would be to choose 0.8 grams/lb of goal weight. Fat is important too, but not for fat loss, but you should still aim for a minimum of 0.35grams/lb of total body weight. Fill the rest in with carbs, and use your fat and protein goals as minimums and carbs as a max.

So now the question is how much do you weigh, what is your goal weight or bf% then figure out %s. remember 1 gram of protein = 4 cals, 1 gram of carbs = 4 cals, and 1 gram of fat = 9 cals.

I would also add that if your goal is 1500 cals you should be eating 1500 + eat back what you burn from exercise, that said exercise cals are typically overstated so I would suggest eating 50-75% f them only.

So you know what you want for macros, which puts you at 1500 cals, is that right? Then when you log exercise, MFP reclaculates things, and you're wondering if you should go by your original numbers, or MFPs adjusted numbers... is that right?

Where did you numbers come from? How did you come up with your macros and the resulting 1500 cals per day?

A deficit of 3500 over time should give you a 1 pound loss. So, depending on how fast you want to loose the weight, you can decide when eat those calories or not. Eric makes an excellent point about the making sure you eat enough. So, if you exercise a lot just don't go higher than a 250-500 calorie difference from what was added to your calories for the day.

I have found that weight comes off quicker on the days that I drink water. I never get up to the full 8 cups, but try to get there.

Good luck with your weight loss!

ndj1979 wrote: »

erickirb wrote: »

ndj1979 wrote: »

is 1500 your TDEE? I assume that you are not doing MFP method if you inputting your own macros..??

Even if you follow MFP caloric intake you can change your macros. I would advise that one do just that due to the low protein target that MFP defaults to.

maybe I misunderstood his question ..but I believe he is asking if he should eat back exercise calories because when he enters them it throws off his numbers..

if 1500 is a 500 calorie deficit from maintenance then he should not eat them back....

If 1500 is a 500 deficit, then the OP should eat them back or the deficit would be larger than 500

rosswoodruff wrote: »

Hi,
Thanks for all of your replies.
My macros are worked out for a keto diet.
The question was based around should i eat back the exercise cals?
I will monitor progress for a month then alter accordingly, but feedback on anyones experience may save me a bit of time and would be greatly appreciated.

Good idea.

When you used that calculator and chose your energy expenditure level (sedentary, active, etc) - did you include your exercise in that, or only your general lifestyle? If you included exercise, then don't eat back MFPs exercise cals... i.e. go by your original numbers. If you didn't include exercise in that, then yes, eat them back.

This is all taking things at VERY face value... so your idea to monitor and tweak is still very appropriate.

Wow... a deficit of 1200 cals per day? That's a lot. A way lot. In that case, I'd definitely eat them back, for sustainability if no other reason. Even if that has you eating back 800 cals, which is a lot for a workout, you'll still have a good deficit for fat loss.