macro help

katerams
katerams Posts: 50 Member
edited November 21 in Food and Nutrition
So i've been counting macros, and have just readjusted them as I wasnt dropping fat.
What I'm confusing myself about is, should I just eat my macros as if im not exercising, or eating back some of my exercise burn?

Currently eating 1900cal, C190g, F53g, P167g without factoring in my exercise cals.

Replies

  • wikkidwanda
    wikkidwanda Posts: 163 Member
    katerams wrote: »
    So i've been counting macros, and have just readjusted them as I wasnt dropping fat.
    What I'm confusing myself about is, should I just eat my macros as if im not exercising, or eating back some of my exercise burn?

    Currently eating 1900cal, C190g, F53g, P167g without factoring in my exercise cals.
    Darn good question that I wonder myself
  • katerams
    katerams Posts: 50 Member
    Bump...
  • MelissaSchlaikier05
    MelissaSchlaikier05 Posts: 20 Member
    I think calm down on the carbs it's a lil high personally I don't eat any of my burnt excerise cals I eat the same or a bit over every day no matter if I've exercised or not works for me I'm on 1300 cals a day sometimes go over to 1500 if I'm feeling more hungry from excerise
  • seska422
    seska422 Posts: 3,217 Member
    MFP is designed with the idea that you will eat back exercise calories.

    However, exercise calories tend to be overstated so it's recommended that you just eat back 50% of them or so.
  • SezxyStef
    SezxyStef Posts: 15,267 Member
    macros are pre exercise.

    As for you macros if they work for you leave them alone...but macros are considered mins so hit them at least and if you go over it's fine.

    Protein...then fat and carbs after that.
  • psuLemon
    psuLemon Posts: 38,428 MFP Moderator
    It's hard to give you better breakouts of macros without your weight. Do you know your body fat too?


    Generally,

    .8-1g of pro per lb of LBM (your pro will be a bit high).
    .35-.6g of fats per lb of LBM
    rest is carbs.

    Personally, i favor carbs a bit, so I go towards the lower end of my fats until I maintain. That is when i increase fats.
  • J72FIT
    J72FIT Posts: 6,002 Member
    What are your stats? Height, weight etc...

    How often do you train and what to you do for training?

    What is your goal weight (ballpark)?
  • katerams
    katerams Posts: 50 Member
    Im roughly 6'0, sitting at 88kg. Goal is around 80, but i'm not concerned with weight so much as body fat. Currently body fat is around 30%, i'd like to be around 18-20%.
    I train 5 days a week, 3 days of resistance (push, pull, legs) 2 days of HIIT. Adding in swimming and some classes when uni goes back.
  • katerams
    katerams Posts: 50 Member
    bump
  • longtimeterp
    longtimeterp Posts: 614 Member
    sorry you aren't getting many responses. Calories come first.

    make sure to get around at least 160 g/pro each day (2g/kg of ideal body mass {not weight in kgs lol}...thats where the .8g/lb comes from).

    150g of carbs is considered the upper limit of "low carb", and lowering carbs does really help.

    Fat try to keep under 50g (personal experience) but don't fret on the fat if you keep the carbs low.

    Otherwise i try to get as much protein as i can when filling calories, as people tend to discount the fact that a protein g is actually closer to 3 cal than 4 because of the thermic effect of food (converting protein to usable energy). So i feel like those are bonus calories i used.
  • psuLemon
    psuLemon Posts: 38,428 MFP Moderator
    Sorry, I didn't realize you responded. Generally, a person whats to hit .8 to 1g of protein per lb of lean body mass, .35 to .6g of fat and the remainder carbs.

    I would put your calories at 2000 (do not eat exercise calories back) with macros at 25% protein, 30% fats and 55% carbs. If your bf% accurate, then you have about 123 lbs of lbm.

    I would use try this for about a month, track progress and adjust accordingly. If you want, you can lower carbs and add more fats if satiety becomes an issue. You can have a little more protein, but probably not necessary. I haven't see any studies that eating over 1g to become beneficial during weight loss.
  • J72FIT
    J72FIT Posts: 6,002 Member
    psulemon wrote: »
    Sorry, I didn't realize you responded. Generally, a person whats to hit .8 to 1g of protein per lb of lean body mass, .35 to .6g of fat and the remainder carbs.

    I would put your calories at 2000 (do not eat exercise calories back) with macros at 25% protein, 30% fats and 55% carbs. If your bf% accurate, then you have about 123 lbs of lbm.

    I would use try this for about a month, track progress and adjust accordingly. If you want, you can lower carbs and add more fats if satiety becomes an issue. You can have a little more protein, but probably not necessary. I haven't see any studies that eating over 1g to become beneficial during weight loss.

    Sorry @katerams was away from my computer...

    What @psulemon suggested seems like a pretty spot on place to start.

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