Macros

SezxyStef wrote: »

dannapearsall wrote: »

I didn't know it was closed. Open now.

no worries...and yes what I suspected is true.

You may use a food log but your diary doesn't reflect it. Choosing entries in grams etc is important to get a real value for the calories. When searching for entries to choose use USDA entries and choose those with measurments in grams and double check against USDA website.

For example

you have 328 grams of watermelon logged at 98 calories....that is a good entry

but the chicken breast roasted...is that skinless?
with skin USDA says 167 calories with skin for 85grams (yours is in oz)
no skin usda says 140

but then you have an entry for Grilled chicken 3 oz 98 calories...???

Most of your entries don't reflect a weight...most of pieces, cups etc.

cathipa wrote: »

Why not change your MFP goal to 0.5-1 pound loss per week and see what happens? Chances are you are not eating enough for your activity level.

and this is a good though too? What is your weekly weight loss goals?

Yep, this is spot on. Measuring cups and pkg portion sizes (ie a slice of bread for example), can be way off. And those few extra calories here and there add up quick. Plus, if you're exercising and overestimating calories burned at all (which is super easy to do), you're going to quickly cancel out the calorie deficit needed to lose weight. Especially if you're already a lower weight/don't have a lot to lose-the wiggle room for error is very small.

It isn't like I'm trying to just arbitrarily make up calorie amounts, I'm using MFP for its intended purpose, which you've told me is basically a ludicrous notion. I type in foods and look for the most suitable match. Or I scan Barcodes.

It's not ludicrous but it definitely is flawed.
It's a user updated database which means you have entries that are completely rubbish through to those that are accurate.

Once you start to pick good entries they appear in your frequent or recent foods and you can re-use them with confidence and simply adjust the weight.

Priority for weight loss isn't macros - it's calories.
Would suggest moving away from fixed macro percentages though - very restrictive for no good reason.
I much prefer to regard protein and fat as minimums and let carbs fall wherever they fall within your calorie goal.

I like 1g protein/1lb of estimated lean mass and fat at 0.4g/1lb of bodyweight but you don't need to be obsessive about the numbers.

You don't have much weight to lose so try to stick with a slow rate of loss.

dannapearsall wrote: »

janejellyroll wrote: »

If your weight isn't moving, it's because of the calories you're eating -- not because your macros aren't set right. Have you tried just going with the default macros and MFP's suggested calories (with a reasonable goal like .5 a week since you don't have much to lose)?

So, what do you suggest for calories? Everyone seems super opposed to eating fewer than 1200 calories a day, so what should I do?

After taking a quick look at your diary, I suggest that you begin weighing your food so you can establish if you're actually hitting your calorie goal or not. Using measuring cups can lead you to accidentally eat more than you think you are.

ernestrodgers82 wrote: »

dannapearsall wrote: »

I really need help setting my macros. I've read so many different things that I just don't know what to do. I've had them at 45% carbs 20% fat 35% protien for over a month and my weight hasn't moved. I am 5"1' 121lbs and I've had my calories anywhere from 1100 to 1250. When they are at 1250, I can still meet my macros, but I have a hard time meeting the calories. I lift weights 5 times a week for 35-45 minutes, and do vinyasa/ashtanga yoga 5 times a week as well. I teach yoga 2 times a week.

So, with all that info, my goal is to lose fat and gain muscle. Help!!

Perhaps your body type doesn't respond all that well to that much protein. Try upping your carbs to 55% and fat to 27%. That leaves protein at 18%. Here's the source for those proportions http://www.livestrong.com/article/455388-dash-diet-proportions-carbohydrates-fat-protein/

body type is irrelevant...it's the amount of calories that matters...besides protein is only 4 calories per gram exactly like carbs.

dannapearsall wrote: »

ernestrodgers82 wrote: »

dannapearsall wrote: »

I really need help setting my macros. I've read so many different things that I just don't know what to do. I've had them at 45% carbs 20% fat 35% protien for over a month and my weight hasn't moved. I am 5"1' 121lbs and I've had my calories anywhere from 1100 to 1250. When they are at 1250, I can still meet my macros, but I have a hard time meeting the calories. I lift weights 5 times a week for 35-45 minutes, and do vinyasa/ashtanga yoga 5 times a week as well. I teach yoga 2 times a week.

So, with all that info, my goal is to lose fat and gain muscle. Help!!

Perhaps your body type doesn't respond all that well to that much protein. Try upping your carbs to 55% and fat to 27%. That leaves protein at 18%. Here's the source for those proportions http://www.livestrong.com/article/455388-dash-diet-proportions-carbohydrates-fat-protein/

This kind of makes sense. I have lost weight easily before eating lots of fruits and veggies. I upped my protien to help gain muscle.

you know protein and carbs have the same amount of calories per gram right??

Wrong question to ask. Here is how I succeeded at what you are doing: set your caloric goal (which is important; macros are not). I recommend a modest deficit of 10%-20% below your break even. Eat nutrient-dense, satisfying foods that fill you up. In my opinion ALL macros should be AT LEAST 20% of your overall calories; any macro break down where all 3 numbers are 20 or higher (as a percentage) should get the job done. Eating at a caloric deficit you'll need more fat than you think. My guess is, while I was losing weight and trying to preserve muscle, I was eating (approximately) 30% protein, 30% carbs, and 40% fat. The extra fat satisfied me and kept testosterone levels up. You may need a different breakdown. The thing is, listen to your body. The best diet is the one you will stay on.

dannapearsall wrote: »

synacious wrote: »

dannapearsall wrote: »

ernestrodgers82 wrote: »

dannapearsall wrote: »

I really need help setting my macros. I've read so many different things that I just don't know what to do. I've had them at 45% carbs 20% fat 35% protien for over a month and my weight hasn't moved. I am 5"1' 121lbs and I've had my calories anywhere from 1100 to 1250. When they are at 1250, I can still meet my macros, but I have a hard time meeting the calories. I lift weights 5 times a week for 35-45 minutes, and do vinyasa/ashtanga yoga 5 times a week as well. I teach yoga 2 times a week.

So, with all that info, my goal is to lose fat and gain muscle. Help!!

Perhaps your body type doesn't respond all that well to that much protein. Try upping your carbs to 55% and fat to 27%. That leaves protein at 18%. Here's the source for those proportions http://www.livestrong.com/article/455388-dash-diet-proportions-carbohydrates-fat-protein/

This kind of makes sense. I have lost weight easily before eating lots of fruits and veggies. I upped my protien to help gain muscle.

So inaccurate logging elicits defensive response from you, but your body "not responding well to protein" makes sense to you? Sorry, but it doesn't actually work that way. Furthermore, if you're eating at a deficit, you eat protein to retain as much muscle as possible not gain it, because you're not going to gain muscle eating at a deficit like 1200 calories, especially as a woman.

Being attacked for logging what I thought was accurate is what elicits a defensive response.

Logging errors are really common. The reason most of us point them out is because we've made them ourselves at some point.