Starting out//macro & calorie count

Hi, I've been doing calories and macros for ~3 years now. I like flexible dieting, with the stipulation that you get enough fiber. That right there makes you need to eat lots of whole foods to hit appropriate macros for your calories. So you're ~175 g of protein? I think that's alright. If you like more carbs, I would drop the fat a little to ~25% and up your carbs. Overall, that is nit-picking. I think you're off to a good start! Do your best to be consistent with nutrition and intense exercise. Hit me up if you need any help. I'm always happy to help out

I track calories and protein. I pretty much let everything else fall as it may. There is little reason to do more than that (baring medical reasons or correcting a very lopsided diet) and I like to keep things simple. And at the beginning, the simpler the better until you get a handle on things.

I track calories because I want to lose weight. I eat at a deficit per my desired rate of loss. I've been very successful, and my long term average (over 32 weeks) is within 0.06lb/week of my goal average. (45.4lb lost to date)

I track protein because I want to build/maintain muscle. I try to get 0.64g/lb of bodyweight minimum, but if I fall short on a single day I don't beat myself up over it. You should aim for 0.64-0.82g/lb of bodyweight per day. More than that has not been proven to show a benefit for building muscle.

After that, I get sufficient fat intake (I think 0.3g/lb is the recommended minimum) naturally without tracking, and carbs can be anywhere and it doesn't make a difference if you've gotten your other macros (again, medical conditions may change this)

As for your protein intake, 45% of 1280 calories is 144g/day, which based on the 0.64-0.82g/lb range, is enough for a 175-255lb person. Now, do you need to eat less protein? Not really, unless you have a history of kidney stones. However, if you'd rather eat more carbs or fat, or if you find it hard to get that much protein, feel free to shift things around.

One thing to keep in mind that IIFYM doesn't mean eat all junk. Many people will still recommend limiting "junk" foods to around 10% of total calories and your concentration should be on nutrient dense foods such as veggies, fruit, fish, lean meat, whole grains and dairy.

In terms of macros, protein is the only one I concentrate on. Studies suggest for muscle retention, that 1g per lb of lean body mass is ideal (~.6-.8g per lb of mass). Carbs and fats are more personal preference. I eat more carbs because I do better and feel full longer than i do with fats. I am full longer when I concentrate on protein, fiber and then starches.

If you are going to work out 5 days a week, then 1280 calories is probably low. If that is what MFP calculated, then that is pre exercise and you will more likely fall out around 1500-1700 after exercise. If you are going to be consistent, i would rather use a TDEE calculator so you eat the same amount of calories daily. It can make it easier to preplan you day and ensure you hit you goals rather than chasing exercise calories.

chae_waterson wrote:

I am a 27 year old female. My current activity level is low, well WAS low starting today I will be
working out at home for at least 45 minutes 5 times a week. I have about 55lbs to lose

Ease into it. Start slow, do less than you know you can, then add to it.
The first time I went to the gym, I did 5 minutes on the treadmill at a very slow walk. Felt really stupid.
The next day, 6. Then 7. When I was up to maybe 20, I started increasing the speed.
When that wasn't challenging enough any more, I added in the hill program.
I've even done some running, though it's not a regular thing - hard on the body overall, and I have a
broken bone in one foot that's refusing to heal.

.

however I totally get the whole muscle weighs more than fat

1 lb muscle = 1 lb fat = 1 lb feathers = 1 lb neutron star
The VOLUME taken up by that mass will differ greatly.

http://www.astro.cornell.edu/academics/courses/astro201/neutron_star.htm
"A teaspoon of neutron star material would weigh about 10 million tons."

.

For the first 3 months I want to lose weight & after that I am fine with a combo of losing weight and building muscle.

Start the first day with strength training.
You want to preserve the muscle you have, because that's a LOT easier than trying
to rebuild it once you've thrown it away with poor diet/exercise choices.

Also, losing weight means eating less than you're burning.
Building muscle means eating slightly more than you need to maintain weight,
heavy on protein (in the healthy range, just high in the range),
and repeatedly moving heavy weights.


.

Right now I am set up at 20% carb because of my metabolism dragging butt, 45% protein & 35% fat.

Here's a blog post I did about goal setting, including weight, calories, and macros.
In all my posts, I try to pull from reliable sources, and give links, so people can see I'm not just
making things up or giving my unfounded opinion, or worse yet passing on some woo from a
site with no scientific basis.
http://www.myfitnesspal.com/blog/MKEgal/view/2014-06-08-setting-goals-667045

The last link in the first section is to a calculator on the Baylor College of Medicine site.
It takes into account age, weight, height, activity level,
and will show how many calories and how many servings of the food groups you need
to maintain a certain weight.
Enter your healthy goal weight (BMI 18.5 < X < 24.9) and eat what it shows.

The last link on the post is to something published by the American Journal of Clinical
Nutrition, showing the healthy ranges for macros. In summary it says:
carbs, 45 - 65% of calories (4 cal per gram)
fat, 20 - 35% of calories (9 cal per gram)
protein, 10 - 35% of calories (4 cal per gram)

So your current plan is waaaaay under on carbs, at the high end for fat, and over on protein.
Too much protein can damage your kidneys.

BTW, when you say your "metabolism is dragging butt", what do you mean?
Have you had a test, such as a bodpod, which showed that your BMR is slower than expected?
Or do you feel cold, tired, sluggish, etc.? (Have you had a thyroid test?)
Giving your body adequate & correct nutrition will help you feel better & have more energy.