Macros

xenyen
xenyen Posts: 33 Member
edited November 22 in Food and Nutrition

Hi...
how best would i use these figures?
Learning about macros...
Your BMR is: 1370 Calories/Day
Your TDEE is: 2513 Calories/Day
CARBS PROT FAT FIBRE CALS
169.1 165.7 74.5 33 - 41 2010
(GRAMS per day )
I have an open diary. 75.3 kg heading for 50 kg.
MFP 25 days... 9 days working out at high intensity: sweaty red can't talk much.
Feel great! stronger and tighter.
Get really tired on 1200 calories. Now figuring out macros..

How do you weigh protein and fat? Food is a mixture..

Anyway ... appreciate tips on using these figures for fat loss...

Thanks!

Replies

  • DvlDwnInGA
    DvlDwnInGA Posts: 368 Member
    Carbs and protein each account for 4 calories a gram each, fats are 9 calories a gram.

    Plug your numbers in here and see what you get.

    http://iifym.com/iifym-calculator/

    You don't need to try to weigh your protein and fats in food, the database will give it to you. Just try to hit your macros daily.
  • IsaackGMOON
    IsaackGMOON Posts: 3,358 Member
    First off... don't go on 1200 calories if you're feeling tired - whats the point? How long are you going to be able to sustain feeling tired? Are you eating back your exercise calories? If not, you really should be.

    You don't weigh the macros. The whole idea is that the food has a mixture of each macro; it's composition is generally the same for other foods like it. The app does that for you, totals the calorie count from each macro and gives you all the nutritional info you need.
    • 0.6-0.8g of protein per lb of body mass
    • 0.4-0.45g of fat per lb of body mass
    • fill rest of calories with carbs
  • xenyen
    xenyen Posts: 33 Member
    Thanks, DvlDwnInGA and IsaackGMOON for the helpful replies!
    I've adjusted MFP to shoot for 2010 according to these IIFYM figures I got... that's my target for a 20% deficit, right?

    Ok! so no weighing... I just have to watch nutritional info and study the details for my favorite foods and make it add up like IIFYM says.. right?

    Suppose it will become second nature with practise. Hope this database is accurate! Is it? Or userreated can vary....

    Now to find sites with a large accurate nutritional database so I can cross check!

    Thanks
  • IsaackGMOON
    IsaackGMOON Posts: 3,358 Member
    xenyen wrote: »
    Thanks, DvlDwnInGA and IsaackGMOON for the helpful replies!
    I've adjusted MFP to shoot for 2010 according to these IIFYM figures I got... that's my target for a 20% deficit, right?

    Ok! so no weighing... I just have to watch nutritional info and study the details for my favorite foods and make it add up like IIFYM says.. right?

    Suppose it will become second nature with practise. Hope this database is accurate! Is it? Or userreated can vary....

    Now to find sites with a large accurate nutritional database so I can cross check!

    Thanks

    The entries within the database's accuracy depends whether it's a new entry, and whether the company has changed the recipe for their food or something similar... which would change the macros and then the calories.

    Even with packaged foods, double check MFP's data and the nutritional information on the package just to double check.
  • xenyen
    xenyen Posts: 33 Member
    Thanks!
    Appreciate the pointers IsaackGMOON.. Now to get a scale.. guesstimating portions won't work I'm seeing..

  • katiemattax
    katiemattax Posts: 2 Member
    im doing macros as well very simple once u get the hang of it
  • IsaackGMOON
    IsaackGMOON Posts: 3,358 Member
    xenyen wrote: »
    Thanks!
    Appreciate the pointers IsaackGMOON.. Now to get a scale.. guesstimating portions won't work I'm seeing..

    Guesstimating can go terribly wrong, or it can go well. But most of the time is goes wrong and you under estimate the amount of calories you're eating.

  • xenyen
    xenyen Posts: 33 Member
    True.. looking for scale
This discussion has been closed.

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