Help please! What should I set my calories and macros at?

milmil89
milmil89 Posts: 43 Member
edited December 1 in Health and Weight Loss
Hi guys

I have been on a healthy eating regime for the last 12months and have been doing regular exercise (3/4 times per week, a combination of cardio, strength training and HIIT), but have not lost a significant amount of weight although my measurements have decreased. I am due to go on a beach holiday in 1 month so would like to lose some weight for this.

I have started carb cycling to help with this by having more carbs on training days. I am currently 150 lbs and 5ft 2. I have set my calories to 1500, do you think this will help me to lose weight?

Thanks

Replies

  • Springfield1970
    Springfield1970 Posts: 1,945 Member
    edited April 2016
    Find out exactly how much 1500 works for you by weighing yourself every day, averaging out every 7, then compare your weekly average weight over a few weeks.

    However much you lose in pounds, convert to 3500 per pound and divide it by the amount of days you dieted.

    That's your daily deficit. Add that number to 1500 and you've got your TDEE (total daily energy expenditure), which is an extremely useful number.

    Remember, you have to be meticulous in weighing your food, and also, your Tdee will get smaller as you get smaller.

    It doesn't matter about macros for weight loss (though I advise a minimum of 100g protein per day which is a challenge in itself) it's the deficit that will create the weight loss.

    Choose a nice combination of satiating nutritious food and treats. Find out what tricks you'll need to pull on yourself to eat 1500 per day. Don't do too much exercise at this point, if you do you may have to re calculate your numbers as 1500 is quite low for someone your weight.
  • milmil89
    milmil89 Posts: 43 Member
    Thanks for the advice. I have kept my calories at 1500 as I do sometimes eat them back after exercising any ways. I have a Fitbit so use that to estimate my calories burnt.

    Do you recommend protein powders to help with upping the protein? Or to help make snacks more filling for example smoothies.

    Thanks
  • Springfield1970
    Springfield1970 Posts: 1,945 Member
    Eating exercise calories back means adding the burnt calories on top of your chosen calorie number. It doesn't mean 'when' you eat them, not in this context.

    For example my daily calorie needs are 1750 without exercise. I would stay the same weight if this is what I ate.
    I eat my exercise calories back, because it works for me mentally, and I like to pre fuel.
    So the days I ride my bike an hour I eat 400 more. Etc.

    You can use protein powders. Personally the seem like a waste of food and they bloat me.
    I eat greek yoghurt, eggs, all meat and fish, cheese, etc etc.
    On 1500 cals you won't need to be filling out your snacks.
  • milmil89
    milmil89 Posts: 43 Member
    Thanks I'll try your tips and go without the protein powders to begin with. I thought I may give them a go to try and help me make it through to lunch time without a snack as I always go over my allowance as I like to have something in the evening after dinner.

    Am I right in thinking that I could affectivly eat 2,000 calories if MFP and Fitbit says I burnt 500 cals during the day? I always get confused by this
  • Springfield1970
    Springfield1970 Posts: 1,945 Member
    I don't have a Fitbit.
    But what were you doing to burn 500 cals? Is this an exercise burn?
  • milmil89
    milmil89 Posts: 43 Member
    Yes exercise burning through either a workout or walking around during the day... Or a combination of the two
  • Yi5hedr3
    Yi5hedr3 Posts: 2,696 Member
    That's a bit high. Try 1350 instead, keeping carbs below 100 grams/day.
  • Springfield1970
    Springfield1970 Posts: 1,945 Member
    milmil89 wrote: »
    Yes exercise burning through either a workout or walking around during the day... Or a combination of the two

    It seems high, but yes, try eating the the exercise cals back, adding them on to your 1500.

    I recommend weighing yourself every day and averaging once a week though, to mask any fluctuations.

    The drop will show once a week.

    Please keep this thread going, so we can see if it works and help you if you get stuck.

    Patience is the key.
  • Springfield1970
    Springfield1970 Posts: 1,945 Member
    Yi5hedr3 wrote: »
    That's a bit high. Try 1350 instead, keeping carbs below 100 grams/day.

    She weighs 150lb, so it's no so high for now, maybe as she loses she will need to cut further, the point being is she is going to find out by keeping records.

    The amount of carbs are irrelevant. Stripping carbs away gives a false water weight loss that isn't real fat loss.

    Best she eat 100-120 g of protein a day and fill the rest of the calories with whatever she likes.

  • milmil89
    milmil89 Posts: 43 Member
    Thanks will keep you updated :) on how I get on over the next couple of weeks. Weight loss can be so frustrating sometimes. I have already lost about 3 stone already over the last 5 or so years which was not intentional so can't really repeat what I did before lol
  • milmil89
    milmil89 Posts: 43 Member
    Springfield1970 wrote: »
    milmil89 wrote: »
    Yes exercise burning through either a workout or walking around during the day... Or a combination of the two

    It seems high, but yes, try eating the the exercise cals back, adding them on to your 1500.

    I recommend weighing yourself every day and averaging once a week though, to mask any fluctuations.

    The drop will show once a week.

    Please keep this thread going, so we can see if it works and help you if you get stuck.

    Patience is the key.


    Hi

    Thanks for the help the other week. I weighed myself at the beginning of the week and was 144lbs so less than I originally thought as I had been holding off weighing myself for a few weeks. I have my fitbit linked to myfitnesspal and have exercised 3 times this week.

    My stats for the week have been the following;

    MyFitnessPal
    Net calories under weekly goal - 1,990
    Net avergae cals; 1,216
    Goal 1500

    FitBit
    Cals eated - 1758
    Cals burned - 2,592

    Any help with this would be fab :)

    Thanks
  • milmil89
    milmil89 Posts: 43 Member
    I weighed this morning and have maintained 144lbs from last week. I have no reduced my calorie intake down to 1200 which MFP recommends for me to lose 2lb a week. I will then eat back any exercise calories if I feel like it.
    Hopefully this will help
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