Macros & Calories
krystlelee12
Posts: 19 Member
Does anyone on here track their macros as well as there calories?!
My maintenance calories are 1800 so on a 500 calorie deficit im only allowed to eat 1300 calories. On days that i train im allowed to eat a little more.....but im struggling to match my calories with my macros.
Protein 170g Carbs 103g Fats 21g-36g
Does anyone else struggle with this?! Im either over on my macros or under with my calories!!
My maintenance calories are 1800 so on a 500 calorie deficit im only allowed to eat 1300 calories. On days that i train im allowed to eat a little more.....but im struggling to match my calories with my macros.
Protein 170g Carbs 103g Fats 21g-36g
Does anyone else struggle with this?! Im either over on my macros or under with my calories!!
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Replies
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Why so much protein and so little fat?0
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More fat and oils would be good.0
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I lift weights 6 times a week. Cardio only 4. I have quite lean body mass and am only struggling with stomach fat.0
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Your protein sounds excessive
0.65-0.8g per lb bodyweight as a minimum
Fat at 0.35g per lb bodyweight
The rest by preference
When is your rest day?0 -
Rest days are Mondays and sometimes Wednesdays depending on how i feel0
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If you're only needing to get rid of a little stomach fat then you don't need a 500 cal deficit. 250 would be plenty0
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TavistockToad wrote: »If you're only needing to get rid of a little stomach fat then you don't need a 500 cal deficit. 250 would be plenty
Its not a little haha. Well to me it isn't. I have 26% body fat and i want to lose at least 2lbs fat a week
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krystlelee12 wrote: »TavistockToad wrote: »If you're only needing to get rid of a little stomach fat then you don't need a 500 cal deficit. 250 would be plenty
Its not a little haha. Well to me it isn't. I have 26% body fat and i want to lose at least 2lbs fat a week
You're on a 500 calorie deficit so that's not going to happen, is it?
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TavistockToad wrote: »krystlelee12 wrote: »TavistockToad wrote: »If you're only needing to get rid of a little stomach fat then you don't need a 500 cal deficit. 250 would be plenty
Its not a little haha. Well to me it isn't. I have 26% body fat and i want to lose at least 2lbs fat a week
You're on a 500 calorie deficit so that's not going to happen, is it?
With exercise it should yes 500 deficit 500 burned through cardio
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Twice the protein that you need, and less than half the fat. Try again.0
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Your deficit is very high for someone without much to lose.
Your protein is way too excessive.
Your fat is very low.
Worth a read....
http://community.myfitnesspal.com/en/discussion/819055/setting-your-calorie-and-macro-targets/p10 -
Your deficit is very high for someone without much to lose.
Your protein is way too excessive.
Your fat is very low.
Worth a read....
http://community.myfitnesspal.com/en/discussion/819055/setting-your-calorie-and-macro-targets/p1
I want to loose around 20lbs. Im only 5ft 6 and I weigh 182lbs. 26%body fat and 134lbs is lean body mass. To maintain i have to eat around 1800-1900 calories. Iv tried so many calculations to try work this out and have different answers each time. Its becoming highly frustrating as i don't know which are the correct answers lol. I will have a look at that link - thanks0 -
krystlelee12 wrote: »Your deficit is very high for someone without much to lose.
Your protein is way too excessive.
Your fat is very low.
Worth a read....
http://community.myfitnesspal.com/en/discussion/819055/setting-your-calorie-and-macro-targets/p1
I want to loose around 20lbs. Im only 5ft 6 and I weigh 182lbs. 26%body fat and 134lbs is lean body mass. To maintain i have to eat around 1800-1900 calories. Iv tried so many calculations to try work this out and have different answers each time. Its becoming highly frustrating as i don't know which are the correct answers lol. I will have a look at that link - thanks
The correct answer is the one your body gives you over time (6-8 weeks)
Everything else is a starting estimate
Where is your BF reading from?
2lb a week is slightly excessive and 1800 -1900 based on your stated workout regime and weight seems low for a TDEE
Also you're talking about cutting 500 from TDEE which would put you at 1400, but that includes your exercise.... to burn off 500 calories you're talking an hour plus fairly intense cardio daily0 -
krystlelee12 wrote: »TavistockToad wrote: »krystlelee12 wrote: »TavistockToad wrote: »If you're only needing to get rid of a little stomach fat then you don't need a 500 cal deficit. 250 would be plenty
Its not a little haha. Well to me it isn't. I have 26% body fat and i want to lose at least 2lbs fat a week
You're on a 500 calorie deficit so that's not going to happen, is it?
With exercise it should yes 500 deficit 500 burned through cardio
so you're going to net 800 calories? that doesn't sound like a very sensible plan to be honest.0 -
My body fat reading is from an online calculator - i used a few and they all told me around the same answer.
From what everyone is saying it seems i am doing this totally wrong. So...i need to reduce my deficit to 250calories and recalculate my macros from there? When iv tried to calculate my maintenance calories iv had a loads of different answers so i just worked out the average which was 1800. 1lb per week of fat loss instead of 2?
In terms of exercise i like to do HIIT for 20-30minutes where i usually burn around 350-400 i do insanity once a week for 45mins where i burn around 600-700 cals (depending on how hard i try)
Looks like i need to recalculate! =S0 -
krystlelee12 wrote: »My body fat reading is from an online calculator - i used a few and they all told me around the same answer.
From what everyone is saying it seems i am doing this totally wrong. So...i need to reduce my deficit to 250calories and recalculate my macros from there? When iv tried to calculate my maintenance calories iv had a loads of different answers so i just worked out the average which was 1800. 1lb per week of fat loss instead of 2?
In terms of exercise i like to do HIIT for 20-30minutes where i usually burn around 350-400 i do insanity once a week for 45mins where i burn around 600-700 cals (depending on how hard i try)
Looks like i need to recalculate! =S
i doubt you maintain on 1800 gross - i'm 5ft5 and 138lbs and maintain on around net 1900 cals.
put your stats into MFP, if you have 20lbs to lose, then you can start on losing 1lb per week and then cut back to 0.5lbs. eat back a portion of your exercise cals. wait 4-6 weeks, tweak your cals up or down depending on the weight loss.0 -
TavistockToad wrote: »krystlelee12 wrote: »My body fat reading is from an online calculator - i used a few and they all told me around the same answer.
From what everyone is saying it seems i am doing this totally wrong. So...i need to reduce my deficit to 250calories and recalculate my macros from there? When iv tried to calculate my maintenance calories iv had a loads of different answers so i just worked out the average which was 1800. 1lb per week of fat loss instead of 2?
In terms of exercise i like to do HIIT for 20-30minutes where i usually burn around 350-400 i do insanity once a week for 45mins where i burn around 600-700 cals (depending on how hard i try)
Looks like i need to recalculate! =S
i doubt you maintain on 1800 gross - i'm 5ft5 and 138lbs and maintain on around net 1900 cals.
put your stats into MFP, if you have 20lbs to lose, then you can start on losing 1lb per week and then cut back to 0.5lbs. eat back a portion of your exercise cals. wait 4-6 weeks, tweak your cals up or down depending on the weight loss.
Iv put my stats in and placed it on very active, weight loss at 1lb per week and It has calculated 1780calories
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krystlelee12 wrote: »TavistockToad wrote: »krystlelee12 wrote: »My body fat reading is from an online calculator - i used a few and they all told me around the same answer.
From what everyone is saying it seems i am doing this totally wrong. So...i need to reduce my deficit to 250calories and recalculate my macros from there? When iv tried to calculate my maintenance calories iv had a loads of different answers so i just worked out the average which was 1800. 1lb per week of fat loss instead of 2?
In terms of exercise i like to do HIIT for 20-30minutes where i usually burn around 350-400 i do insanity once a week for 45mins where i burn around 600-700 cals (depending on how hard i try)
Looks like i need to recalculate! =S
i doubt you maintain on 1800 gross - i'm 5ft5 and 138lbs and maintain on around net 1900 cals.
put your stats into MFP, if you have 20lbs to lose, then you can start on losing 1lb per week and then cut back to 0.5lbs. eat back a portion of your exercise cals. wait 4-6 weeks, tweak your cals up or down depending on the weight loss.
Iv put my stats in and placed it on very active, weight loss at 1lb per week and It has calculated 1780calories
if you want to do it that way you're better off going to scooby.com and working out your tdee then taking off 10-20%0 -
TavistockToad wrote: »krystlelee12 wrote: »TavistockToad wrote: »krystlelee12 wrote: »My body fat reading is from an online calculator - i used a few and they all told me around the same answer.
From what everyone is saying it seems i am doing this totally wrong. So...i need to reduce my deficit to 250calories and recalculate my macros from there? When iv tried to calculate my maintenance calories iv had a loads of different answers so i just worked out the average which was 1800. 1lb per week of fat loss instead of 2?
In terms of exercise i like to do HIIT for 20-30minutes where i usually burn around 350-400 i do insanity once a week for 45mins where i burn around 600-700 cals (depending on how hard i try)
Looks like i need to recalculate! =S
i doubt you maintain on 1800 gross - i'm 5ft5 and 138lbs and maintain on around net 1900 cals.
put your stats into MFP, if you have 20lbs to lose, then you can start on losing 1lb per week and then cut back to 0.5lbs. eat back a portion of your exercise cals. wait 4-6 weeks, tweak your cals up or down depending on the weight loss.
Iv put my stats in and placed it on very active, weight loss at 1lb per week and It has calculated 1780calories
if you want to do it that way you're better off going to scooby.com and working out your tdee then taking off 10-20%
Website under construction :-( i will keep trying over next couple of days.
Re calculations came to: Protein 134g, Fat 43g, Carbs 156g
Sounds more realistic to me
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Do you want to follow a cut from TDEE or use the MFP way
Both work out the same really
But I don't think you're using the MFP calculator right ...activity level excludes purposeful exercise
Your exercise burns seem overly inflated...eat back half for 6-8 weeks then reassess based on weight loss
For TDEE this is a decent calculator http://www.weightloss-calculator.net Created by an mfper0 -
krystlelee12 wrote: »TavistockToad wrote: »krystlelee12 wrote: »TavistockToad wrote: »krystlelee12 wrote: »My body fat reading is from an online calculator - i used a few and they all told me around the same answer.
From what everyone is saying it seems i am doing this totally wrong. So...i need to reduce my deficit to 250calories and recalculate my macros from there? When iv tried to calculate my maintenance calories iv had a loads of different answers so i just worked out the average which was 1800. 1lb per week of fat loss instead of 2?
In terms of exercise i like to do HIIT for 20-30minutes where i usually burn around 350-400 i do insanity once a week for 45mins where i burn around 600-700 cals (depending on how hard i try)
Looks like i need to recalculate! =S
i doubt you maintain on 1800 gross - i'm 5ft5 and 138lbs and maintain on around net 1900 cals.
put your stats into MFP, if you have 20lbs to lose, then you can start on losing 1lb per week and then cut back to 0.5lbs. eat back a portion of your exercise cals. wait 4-6 weeks, tweak your cals up or down depending on the weight loss.
Iv put my stats in and placed it on very active, weight loss at 1lb per week and It has calculated 1780calories
if you want to do it that way you're better off going to scooby.com and working out your tdee then taking off 10-20%
Website under construction :-( i will keep trying over next couple of days.
Re calculations came to: Protein 134g, Fat 43g, Carbs 156g
Sounds more realistic to me
http://scoobysworkshop.com/0 -
Do you want to follow a cut from TDEE or use the MFP way
Both work out the same really
But I don't think you're using the MFP calculator right ...activity level excludes purposeful exercise
Your exercise burns seem overly inflated...eat back half for 6-8 weeks then reassess based on weight loss
For TDEE this is a decent calculator http://www.weightloss-calculator.net Created by an mfper
If i set MFP to sedentary it tells me 1200 cals which is ridiculous! Okay thanks i will try that
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krystlelee12 wrote: »Do you want to follow a cut from TDEE or use the MFP way
Both work out the same really
But I don't think you're using the MFP calculator right ...activity level excludes purposeful exercise
Your exercise burns seem overly inflated...eat back half for 6-8 weeks then reassess based on weight loss
For TDEE this is a decent calculator http://www.weightloss-calculator.net Created by an mfper
If i set MFP to sedentary it tells me 1200 cals which is ridiculous! Okay thanks i will try that
yes but then you eat back your exercise cals. it gives me 1200 if i set it to sedentary to lose 1lb per week. i am not really sedentary (even though i do have a desk job) and i only have enough to lose to be dropping half a pound a week anyway.0 -
If you've been tracking for a while and have seen your weight loss vs what you eat - I would not use a standard TDEE calculator but get a calculation for your own data.
Here, this might help: http://www.myfitnesspal.com/blog/EvgeniZyntx/view/mfp-data-export-tool-the-overview-6599270 -
TavistockToad wrote: »krystlelee12 wrote: »Do you want to follow a cut from TDEE or use the MFP way
Both work out the same really
But I don't think you're using the MFP calculator right ...activity level excludes purposeful exercise
Your exercise burns seem overly inflated...eat back half for 6-8 weeks then reassess based on weight loss
For TDEE this is a decent calculator http://www.weightloss-calculator.net Created by an mfper
If i set MFP to sedentary it tells me 1200 cals which is ridiculous! Okay thanks i will try that
yes but then you eat back your exercise cals. it gives me 1200 if i set it to sedentary to lose 1lb per week. i am not really sedentary (even though i do have a desk job) and i only have enough to lose to be dropping half a pound a week anyway.TavistockToad wrote: »krystlelee12 wrote: »Do you want to follow a cut from TDEE or use the MFP way
Both work out the same really
But I don't think you're using the MFP calculator right ...activity level excludes purposeful exercise
Your exercise burns seem overly inflated...eat back half for 6-8 weeks then reassess based on weight loss
For TDEE this is a decent calculator http://www.weightloss-calculator.net Created by an mfper
If i set MFP to sedentary it tells me 1200 cals which is ridiculous! Okay thanks i will try that
yes but then you eat back your exercise cals. it gives me 1200 if i set it to sedentary to lose 1lb per week. i am not really sedentary (even though i do have a desk job) and i only have enough to lose to be dropping half a pound a week anyway.
So i need to set it to sedentary?? ( i have a desk job but workout 5-6 times a week) so then id eat back my exercise calories minus 250calories for the deficit??
1200 + workout cals - deficit ??0 -
Do you want to follow a cut from TDEE or use the MFP way
Both work out the same really
But I don't think you're using the MFP calculator right ...activity level excludes purposeful exercise
Your exercise burns seem overly inflated...eat back half for 6-8 weeks then reassess based on weight loss
For TDEE this is a decent calculator http://www.weightloss-calculator.net Created by an mfper
Well either! Which ever is best and will help me calculate my macros correctly. This is so confusing :-(0 -
You need to eat more fat and less protein0
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krystlelee12 wrote: »TavistockToad wrote: »krystlelee12 wrote: »Do you want to follow a cut from TDEE or use the MFP way
Both work out the same really
But I don't think you're using the MFP calculator right ...activity level excludes purposeful exercise
Your exercise burns seem overly inflated...eat back half for 6-8 weeks then reassess based on weight loss
For TDEE this is a decent calculator http://www.weightloss-calculator.net Created by an mfper
If i set MFP to sedentary it tells me 1200 cals which is ridiculous! Okay thanks i will try that
yes but then you eat back your exercise cals. it gives me 1200 if i set it to sedentary to lose 1lb per week. i am not really sedentary (even though i do have a desk job) and i only have enough to lose to be dropping half a pound a week anyway.TavistockToad wrote: »krystlelee12 wrote: »Do you want to follow a cut from TDEE or use the MFP way
Both work out the same really
But I don't think you're using the MFP calculator right ...activity level excludes purposeful exercise
Your exercise burns seem overly inflated...eat back half for 6-8 weeks then reassess based on weight loss
For TDEE this is a decent calculator http://www.weightloss-calculator.net Created by an mfper
If i set MFP to sedentary it tells me 1200 cals which is ridiculous! Okay thanks i will try that
yes but then you eat back your exercise cals. it gives me 1200 if i set it to sedentary to lose 1lb per week. i am not really sedentary (even though i do have a desk job) and i only have enough to lose to be dropping half a pound a week anyway.
So i need to set it to sedentary?? ( i have a desk job but workout 5-6 times a week) so then id eat back my exercise calories minus 250calories for the deficit??
1200 + workout cals - deficit ??
1200 already includes the deficit. so just 1200 plus exercise cals if you use MFP method. but you have to be sure you're accurate in your burn/only eat back 50-75% of your cals.0 -
I have mine set at sedentary, I'm 5ft6 and 186 lbs, mines is set at 1540 cals for one pound weightloss, and I exercise daily and don't eat back my exercise calories. I've had a pretty steady loss, with a few slip ups here and there. I have my carbs set quite low, as I find I enjoy fat/protein food more and they work better for me.
I have mine at 116g carbs, 154g protein, 51g fat.
I watch my calories overall, and try to either be just under or slightly over my macros, they're not as important to me. Although if I am over already, I will try to avoid eating foods that will put me further over a certain macro.
Edited to include macros.0 -
TavistockToad wrote: »krystlelee12 wrote: »TavistockToad wrote: »krystlelee12 wrote: »Do you want to follow a cut from TDEE or use the MFP way
Both work out the same really
But I don't think you're using the MFP calculator right ...activity level excludes purposeful exercise
Your exercise burns seem overly inflated...eat back half for 6-8 weeks then reassess based on weight loss
For TDEE this is a decent calculator http://www.weightloss-calculator.net Created by an mfper
If i set MFP to sedentary it tells me 1200 cals which is ridiculous! Okay thanks i will try that
yes but then you eat back your exercise cals. it gives me 1200 if i set it to sedentary to lose 1lb per week. i am not really sedentary (even though i do have a desk job) and i only have enough to lose to be dropping half a pound a week anyway.TavistockToad wrote: »krystlelee12 wrote: »Do you want to follow a cut from TDEE or use the MFP way
Both work out the same really
But I don't think you're using the MFP calculator right ...activity level excludes purposeful exercise
Your exercise burns seem overly inflated...eat back half for 6-8 weeks then reassess based on weight loss
For TDEE this is a decent calculator http://www.weightloss-calculator.net Created by an mfper
If i set MFP to sedentary it tells me 1200 cals which is ridiculous! Okay thanks i will try that
yes but then you eat back your exercise cals. it gives me 1200 if i set it to sedentary to lose 1lb per week. i am not really sedentary (even though i do have a desk job) and i only have enough to lose to be dropping half a pound a week anyway.
So i need to set it to sedentary?? ( i have a desk job but workout 5-6 times a week) so then id eat back my exercise calories minus 250calories for the deficit??
1200 + workout cals - deficit ??
1200 already includes the deficit. so just 1200 plus exercise cals if you use MFP method. but you have to be sure you're accurate in your burn/only eat back 50-75% of your cals.
Ahhhhh right okay! I understand that part now. I use a heart rate monitor for my cardio so that bit shouldn't be a problem.
So im just confused on my macros still. Calculate from TDEE or BMR?0
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