Numbers don't add up!

TLWallperson
TLWallperson Posts: 125
edited October 29 in Health and Weight Loss
Ok, so I am trying to figure out how much protein, carbs and fat I should be eating per day.
I've done some research and, of course, have gotten conflicting information.
One resource said you should eat 10-12% protein a day per overall cals which would give me roughly 150 grams a day. Another resource said it should be 1gram of protein per LBM, which would then make it 113-115 per day.

Next are carbs. Again one resouce says to lose weight you want to stay between 50-100 grams of carbs. Another says anywhere between 100-200 grams per day is fine.

Fat. I know I need to eat healthy fat and I do. Most of my fat intake comes from nuts, coconut oil, avocados...etc. However, again different thoughts on how much per day. Is it 25% of overall cals per day (37.5 grams) or 30% (45 grams) or less?

And here's another issue. When I plug all this into the MFP goal settings the numbers just don't add up. Right now I have it set at 1500 cals, 30%carbs (113 grams), 40% protein (150 grams), 30% fat (50 grams, which is to much). Even if I try different percent settings like switching to only 25% fat then carb and protein grams, of course go up, which doesn't seem to be right either.

So if someone could please shed some light on how much protein, carbs and fat I should be eating and is it better to follow my own % goals and ignore MFP settings?

My stats are

Female
Age: 41
SW: 280
CW: 202
Goal weight: 130
Height: 5'5

I eat a fairly healthy diet. Drink lots of water, low sodium, lean meats, lots of veggies, healthy fat, low sugar intake mostly from natural sugars. Also, recently I starting working with weights, doing more strength and resistance training. Don't know if it matters, but I threw it in anyway.
BTW, this isn't about losing weight so much as it is about eating healthy. Well it is a little about losing weight. ;).

Thanks in advance for any help.

Replies

  • kateowp
    kateowp Posts: 103 Member
    This thread was helpful for me
    http://www.myfitnesspal.com/topics/show/911011-calculating-calorie-macronutrient-needs?page=1#posts-13821336
  • jjkarnitz
    jjkarnitz Posts: 55
    I use the 40/30/30 combination like you mentioned and even though 50 grams of fat seems high, I find that as long as I make it up of good fats, it helps to keep me full, as does the higher protein amount.

    I dislike MFP's default macro breakdown because when I don't eat enough protein I'm hungry all the time. People who don't know they can change it are missing out.
  • TLWallperson
    TLWallperson Posts: 125
    Bump
  • Mokey41
    Mokey41 Posts: 5,769 Member
    Don't worry about it at all. Calories in/calories out. You'll drive yourself nuts trying to figure out the exact balance and stay within in it. Do you think the average thin person really pays any attention to all of that stuff? Unless you have some specific goals like body building competitions or being a professional athlete it really isn't something to be concerned with.
  • aquinoz
    aquinoz Posts: 182 Member
    http://forum.bodybuilding.com/showthread.php?t=121703981
  • snowmanluv
    snowmanluv Posts: 200 Member
    All of it is guidelines. If you were at the beginning of the journey high protein low low fat. You've done really well with what's working. Lots of rules out there. Again, if you're losing. Try to keep fat no more than 30%.
  • eobin
    eobin Posts: 3 Member
    calories in, calories out is absolutely not true. not all calories are the same when trying to lose weight!
  • eobin
    eobin Posts: 3 Member
    edited February 2016
    especially if you are insulin resistant, or have belly fat!!!
  • juggernaut1974
    juggernaut1974 Posts: 6,212 Member
    eobin wrote: »
    calories in, calories out is absolutely not true. not all calories are the same when trying to lose weight!

    And you have proof of this, correct?
  • MommyL2015
    MommyL2015 Posts: 1,411 Member
    eobin wrote: »
    calories in, calories out is absolutely not true. not all calories are the same when trying to lose weight!

    Me thinks you are on the wrong website, then.
  • quiksylver296
    quiksylver296 Posts: 28,439 Member
    eobin wrote: »
    calories in, calories out is absolutely not true. not all calories are the same when trying to lose weight!

    Yes, they are. If it is ONLY about weight loss...

    OP, I'll be 41 in less than a month. I'm 5'9" and my total calorie goal per day is 1930 calories. I eat 40% carbs (193 g), 30% protein (145 g), and 30% fat (64 g). I do not eat back exercise calories. I work Stronglifts three times a week and run one or two times a week. I'm losing slowly and steadily and I am LOVING how my body is looking.

    The hardest part is meeting my protein goals. I focus my eating on meeting my protein. The other two goals usually fall into place. I also usually have room for a little chocolate or ice cream at the end of my day. I would have failed long ago if I couldn't fit those in.
  • beemerphile1
    beemerphile1 Posts: 1,710 Member
    eobin wrote: »
    calories in, calories out is absolutely not true. not all calories are the same when trying to lose weight!

    You are incorrect and on top of that you posted to a nearly three year old thread.

    If you want to discuss the validity of your belief it would be best to start your own thread with a descriptive subject line.
  • quiksylver296
    quiksylver296 Posts: 28,439 Member
    beemerphile1 wrote: »
    eobin wrote: »
    calories in, calories out is absolutely not true. not all calories are the same when trying to lose weight!

    You are incorrect and on top of that you posted to a nearly three year old thread.

    If you want to discuss the validity of your belief it would be best to start your own thread with a descriptive subject line.

    Dang it! I hate it when I waste my time on a zombie thread...
  • MommyL2015
    MommyL2015 Posts: 1,411 Member
    *note to self* make sure to always look at dates on opening post. sigh.
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