Macronutrients..
Replies
-
sunnybeaches105 wrote: »KorvapuustiPossu wrote: »sunnybeaches105 wrote: »KorvapuustiPossu wrote: »lausparks542 wrote: »sunnybeaches105 wrote: »lausparks542 wrote: »sunnybeaches105 wrote: »lausparks542 wrote: »My fitness pal tells me I can eat 1200 calories..
Macros: 50% Carbs, 30% Fat, 20% Protein per day..
My current weight is 98.2 lbs..
My height 5 ft 1 in...
Your BMI is currently 18.5 which is the bottom of the healthy range. We can't discuss weight loss below that on here.
I am with him.
OP - Are you Asian and/or are you looking to get firmer rather than just losing weight? It is possible to be at the lower end of the BMI spectrum and still have a high body fat percentage. The solution may be to eat at maintenance calories combined with an increase in your protein intake and regular strength training.
http://protectyourhealthtips.blogspot.com/2013/04/bmi-body-mass-index-classification-for.html?m=1
http://www.who.int/nutrition/publications/bmi_asia_strategies.pdf
Thank you very much for answer..
I am Latin..
I was thinking about change my macronutrients..
40% Carbs, 20% Fat, 40% Protein
Do you think that works well?
Maybe. You need approximately 0.35 grams of fat per pound of body weight. At 100 pounds that is 35 grams or 315 calories (9 calories per gram of fat x 35 grams). If we assume 1575 calories per day then that works. That would also mean about 157 grams of protein. That's more than you need.
So try 50%, carbs, 25% fat, and 25% protein. That's about 98 grams of protein assuming caloric intake at 1575 which gives you plenty of protein and increases both your fats and carbs. That way you have enough fat in case your calories are lower. If your calories are lower though reduce carbs before protein.
1200 calories per day
It's okay?
If you want to build muscles you can't eat at deficit...1200 is too low. You need to eat at maintenance or a small surplus (I'm guessing 1800-2000)...then with strength exercise you can slowly build muscles and get more definition. If you eat that little you will lose fat AND muscles. Not a good thing. Cardio training is healthy but it's better while losing weight than trying to build muscle. There is Stronglift 5x5 for women...there is a group here that you can join that has details. Click here: http://community.myfitnesspal.com/en/group/4601-stronglifts-5x5-for-women
You're saying that a 25 year old woman who is 98.2 pounds and 5'1" will have 1800-2000 calories using MFP's NEAT calculator? You may want to double check your math before confusing her.
Yes exactly... with daily exercise and assuming she's not sitting around the rest of the day it is very likely... I did her TDEE
She's not sedentary...Even at lightly active-moderate active it's about 1750. And if she wants to build muscle maintenance or 100-200 extra is what she should aim for.
Ok. I don't think she got the 1200 from a TDEE calculator. I'm trying to be clear to her. She's new and there may be a bit of a language barrier. Using the TDEE calculator I get 1,747 for moderately active. If she's getting 1,200 from MFP's NEAT calculator and eating her exercise calories then she's not far off, i.e., a NEAT of 1200 is close.sunnybeaches105 wrote: »KorvapuustiPossu wrote: »sunnybeaches105 wrote: »KorvapuustiPossu wrote: »lausparks542 wrote: »sunnybeaches105 wrote: »lausparks542 wrote: »sunnybeaches105 wrote: »lausparks542 wrote: »My fitness pal tells me I can eat 1200 calories..
Macros: 50% Carbs, 30% Fat, 20% Protein per day..
My current weight is 98.2 lbs..
My height 5 ft 1 in...
Your BMI is currently 18.5 which is the bottom of the healthy range. We can't discuss weight loss below that on here.
I am with him.
OP - Are you Asian and/or are you looking to get firmer rather than just losing weight? It is possible to be at the lower end of the BMI spectrum and still have a high body fat percentage. The solution may be to eat at maintenance calories combined with an increase in your protein intake and regular strength training.
http://protectyourhealthtips.blogspot.com/2013/04/bmi-body-mass-index-classification-for.html?m=1
http://www.who.int/nutrition/publications/bmi_asia_strategies.pdf
Thank you very much for answer..
I am Latin..
I was thinking about change my macronutrients..
40% Carbs, 20% Fat, 40% Protein
Do you think that works well?
Maybe. You need approximately 0.35 grams of fat per pound of body weight. At 100 pounds that is 35 grams or 315 calories (9 calories per gram of fat x 35 grams). If we assume 1575 calories per day then that works. That would also mean about 157 grams of protein. That's more than you need.
So try 50%, carbs, 25% fat, and 25% protein. That's about 98 grams of protein assuming caloric intake at 1575 which gives you plenty of protein and increases both your fats and carbs. That way you have enough fat in case your calories are lower. If your calories are lower though reduce carbs before protein.
1200 calories per day
It's okay?
If you want to build muscles you can't eat at deficit...1200 is too low. You need to eat at maintenance or a small surplus (I'm guessing 1800-2000)...then with strength exercise you can slowly build muscles and get more definition. If you eat that little you will lose fat AND muscles. Not a good thing. Cardio training is healthy but it's better while losing weight than trying to build muscle. There is Stronglift 5x5 for women...there is a group here that you can join that has details. Click here: http://community.myfitnesspal.com/en/group/4601-stronglifts-5x5-for-women
You're saying that a 25 year old woman who is 98.2 pounds and 5'1" will have 1800-2000 calories using MFP's NEAT calculator? You may want to double check your math before confusing her.
Yes exactly... with daily exercise and assuming she's not sitting around the rest of the day it is very likely... I did her TDEE She's not sedentary...Even at lightly active-moderate active it's about 1750. And if she wants to build muscle maintenance or 100-200 extra is what she should aim for.
Ok. I don't think she got the 1200 from a TDEE calculator. I'm trying to be clear to her. She's new and there may be a bit of a language barrier. Using the TDEE calculator I get 1,747 for moderately active. If she's getting 1,200 from MFP's NEAT calculator and eating her exercise calories then she's not far off, i.e., a NEAT of 1200 is close.
Yes , I'm new and this is all so confusing..
I want to write more, but my English prevents me..
0 -
You need to eat 0.8-1 gram of protein per lbs of lean mass... For you thats probably around 70 grams. Make sure to eat that much protein...put fat at 25% and fill in the rest of the calories with carbs. That's just my suggestion but I think it will work for you.1
-
lausparks542 wrote: »lemurcat12 wrote: »sunnybeaches105 wrote: »KorvapuustiPossu wrote: »lausparks542 wrote: »sunnybeaches105 wrote: »lausparks542 wrote: »sunnybeaches105 wrote: »lausparks542 wrote: »My fitness pal tells me I can eat 1200 calories..
Macros: 50% Carbs, 30% Fat, 20% Protein per day..
My current weight is 98.2 lbs..
My height 5 ft 1 in...
Your BMI is currently 18.5 which is the bottom of the healthy range. We can't discuss weight loss below that on here.
I am with him.
OP - Are you Asian and/or are you looking to get firmer rather than just losing weight? It is possible to be at the lower end of the BMI spectrum and still have a high body fat percentage. The solution may be to eat at maintenance calories combined with an increase in your protein intake and regular strength training.
http://protectyourhealthtips.blogspot.com/2013/04/bmi-body-mass-index-classification-for.html?m=1
http://www.who.int/nutrition/publications/bmi_asia_strategies.pdf
Thank you very much for answer..
I am Latin..
I was thinking about change my macronutrients..
40% Carbs, 20% Fat, 40% Protein
Do you think that works well?
Maybe. You need approximately 0.35 grams of fat per pound of body weight. At 100 pounds that is 35 grams or 315 calories (9 calories per gram of fat x 35 grams). If we assume 1575 calories per day then that works. That would also mean about 157 grams of protein. That's more than you need.
So try 50%, carbs, 25% fat, and 25% protein. That's about 98 grams of protein assuming caloric intake at 1575 which gives you plenty of protein and increases both your fats and carbs. That way you have enough fat in case your calories are lower. If your calories are lower though reduce carbs before protein.
1200 calories per day
It's okay?
If you want to build muscles you can't eat at deficit...1200 is too low. You need to eat at maintenance or a small surplus (I'm guessing 1800-2000)...then with strength exercise you can slowly build muscles and get more definition. If you eat that little you will lose fat AND muscles. Not a good thing. Cardio training is healthy but it's better while losing weight than trying to build muscle. There is Stronglift 5x5 for women...there is a group here that you can join that has details. Click here: http://community.myfitnesspal.com/en/group/4601-stronglifts-5x5-for-women
You're saying that a 25 year old woman who is 98.2 pounds and 5'1" will have 1800-2000 calories using MFP's NEAT calculator? You may want to double check your math before confusing her.
I get about 1500 from a TDEE calculator assuming she is sedentary in daily life. (That's likely not the case, of course, although we need more information.)
Her BMR is over 1200 (based on the estimate in the calculator I used), and NEAT is typically 1.2xBMR for sedentary and 1.5xBMR for lightly active. It's not simply BMR.
Thank you very much for the reply..
What information do you need?
Activity level. I don't need to know it, but when you put your stats in MFP again and pick maintain you also pick an activity level. This is not about your exercise, which you log into MFP when you do it (and get some extra calories for), but how much walking around or other activity you do on a regular basis (for example, if you have a job that includes walking around or other activity or if you walk a lot when getting to work and doing errands, as I do). I put your stats in MFP and got 1410+exercise calories for you if you were sedentary, but most are not, since what MFP defines as sedentary is very low activity, and especially for people not in the US lightly active seems more likely (like I said, based on results I found I was lightly active just because I live in a city in the US and rarely drive).0 -
sunnybeaches105 wrote: »
Ok. I don't think she got the 1200 from a TDEE calculator. I'm trying to be clear to her. She's new and there may be a bit of a language barrier. Using the TDEE calculator I get 1,747 for moderately active. If she's getting 1,200 from MFP's NEAT calculator and eating her exercise calories then she's not far off, i.e., a NEAT of 1200 is close.
Throwing in abbreviations and misusing them isn't adding any clarity.
Nobody's Non-exercise activity thermogenesis (NEAT) is anywhere near 1200 calories.
TDEE = RMR + TEF + NEAT + EAT.
If TDEE is 1.2 * RMR for sedentary (EAT=0) then NEAT is about 10% of RMR0 -
sunnybeaches105 wrote: »
Ok. I don't think she got the 1200 from a TDEE calculator. I'm trying to be clear to her. She's new and there may be a bit of a language barrier. Using the TDEE calculator I get 1,747 for moderately active. If she's getting 1,200 from MFP's NEAT calculator and eating her exercise calories then she's not far off, i.e., a NEAT of 1200 is close.
Throwing in abbreviations and misusing them isn't adding any clarity.
Nobody's Non-exercise activity thermogenesis (NEAT) is anywhere near 1200 calories.
TDEE = RMR + TEF + NEAT + EAT.
If TDEE is 1.2 * RMR for sedentary (EAT=0) then NEAT is about 10% of RMR
Blanket statement without actually looking at OP's stats? Yup. About right.0 -
Run her numbers and post something helpful if you disagree rather than jerking off2
-
KorvapuustiPossu wrote: »You need to eat 0.8-1 gram of protein per lbs of lean mass... For you thats probably around 70 grams. Make sure to eat that much protein...put fat at 25% and fill in the rest of the calories with carbs. That's just my suggestion but I think it will work for you.
actually it's 0.8 grams per lb of weight not LBM...0 -
Percentages of macros is really individual to the person, goals and type of exercise you at doing. I don't think giving x percentage is very helpful because that may not work for you. It's going to trial and error. Either way you are going to have to eat more and lifting hard and heavy to build muscle. I highly recommend researching lean bulking, IIFYM and flexible dieting. This may give you a clearer picture. You may also want to try eating at your TDEE for a few weeks to see if that is in fact your maintenance calories and then, if it is, add in 100 calories every few weeks. Also, for your macros it's really dependent upon what type of exercise you do. If you are just going to go lift 5 lb of weights and do cardio, you're not going to make gainz and eating 50% carbs may not do you too much good.0
-
KorvapuustiPossu wrote: »You need to eat 0.8-1 gram of protein per lbs of lean mass... For you thats probably around 70 grams. Make sure to eat that much protein...put fat at 25% and fill in the rest of the calories with carbs. That's just my suggestion but I think it will work for you.
Thank you very much for answer..
0 -
lemurcat12 wrote: »lausparks542 wrote: »lemurcat12 wrote: »sunnybeaches105 wrote: »KorvapuustiPossu wrote: »lausparks542 wrote: »sunnybeaches105 wrote: »lausparks542 wrote: »sunnybeaches105 wrote: »lausparks542 wrote: »My fitness pal tells me I can eat 1200 calories..
Macros: 50% Carbs, 30% Fat, 20% Protein per day..
My current weight is 98.2 lbs..
My height 5 ft 1 in...
Your BMI is currently 18.5 which is the bottom of the healthy range. We can't discuss weight loss below that on here.
I am with him.
OP - Are you Asian and/or are you looking to get firmer rather than just losing weight? It is possible to be at the lower end of the BMI spectrum and still have a high body fat percentage. The solution may be to eat at maintenance calories combined with an increase in your protein intake and regular strength training.
http://protectyourhealthtips.blogspot.com/2013/04/bmi-body-mass-index-classification-for.html?m=1
http://www.who.int/nutrition/publications/bmi_asia_strategies.pdf
Thank you very much for answer..
I am Latin..
I was thinking about change my macronutrients..
40% Carbs, 20% Fat, 40% Protein
Do you think that works well?
Maybe. You need approximately 0.35 grams of fat per pound of body weight. At 100 pounds that is 35 grams or 315 calories (9 calories per gram of fat x 35 grams). If we assume 1575 calories per day then that works. That would also mean about 157 grams of protein. That's more than you need.
So try 50%, carbs, 25% fat, and 25% protein. That's about 98 grams of protein assuming caloric intake at 1575 which gives you plenty of protein and increases both your fats and carbs. That way you have enough fat in case your calories are lower. If your calories are lower though reduce carbs before protein.
1200 calories per day
It's okay?
If you want to build muscles you can't eat at deficit...1200 is too low. You need to eat at maintenance or a small surplus (I'm guessing 1800-2000)...then with strength exercise you can slowly build muscles and get more definition. If you eat that little you will lose fat AND muscles. Not a good thing. Cardio training is healthy but it's better while losing weight than trying to build muscle. There is Stronglift 5x5 for women...there is a group here that you can join that has details. Click here: http://community.myfitnesspal.com/en/group/4601-stronglifts-5x5-for-women
You're saying that a 25 year old woman who is 98.2 pounds and 5'1" will have 1800-2000 calories using MFP's NEAT calculator? You may want to double check your math before confusing her.
I get about 1500 from a TDEE calculator assuming she is sedentary in daily life. (That's likely not the case, of course, although we need more information.)
Her BMR is over 1200 (based on the estimate in the calculator I used), and NEAT is typically 1.2xBMR for sedentary and 1.5xBMR for lightly active. It's not simply BMR.
Thank you very much for the reply..
What information do you need?
Activity level. I don't need to know it, but when you put your stats in MFP again and pick maintain you also pick an activity level. This is not about your exercise, which you log into MFP when you do it (and get some extra calories for), but how much walking around or other activity you do on a regular basis (for example, if you have a job that includes walking around or other activity or if you walk a lot when getting to work and doing errands, as I do). I put your stats in MFP and got 1410+exercise calories for you if you were sedentary, but most are not, since what MFP defines as sedentary is very low activity, and especially for people not in the US lightly active seems more likely (like I said, based on results I found I was lightly active just because I live in a city in the US and rarely drive).
I live in United States.. 0 -
KorvapuustiPossu wrote: »You need to eat 0.8-1 gram of protein per lbs of lean mass... For you thats probably around 70 grams. Make sure to eat that much protein...put fat at 25% and fill in the rest of the calories with carbs. That's just my suggestion but I think it will work for you.
actually it's 0.8 grams per lb of weight not LBM...
What is LBM?0 -
Percentages of macros is really individual to the person, goals and type of exercise you at doing. I don't think giving x percentage is very helpful because that may not work for you. It's going to trial and error. Either way you are going to have to eat more and lifting hard and heavy to build muscle. I highly recommend researching lean bulking, IIFYM and flexible dieting. This may give you a clearer picture. You may also want to try eating at your TDEE for a few weeks to see if that is in fact your maintenance calories and then, if it is, add in 100 calories every few weeks. Also, for your macros it's really dependent upon what type of exercise you do. If you are just going to go lift 5 lb of weights and do cardio, you're not going to make gainz and eating 50% carbs may not do you too much good.
Thank you very much for answer..
0 -
lausparks542 wrote: »KorvapuustiPossu wrote: »You need to eat 0.8-1 gram of protein per lbs of lean mass... For you thats probably around 70 grams. Make sure to eat that much protein...put fat at 25% and fill in the rest of the calories with carbs. That's just my suggestion but I think it will work for you.
actually it's 0.8 grams per lb of weight not LBM...
What is LBM?
Lean body mass. In the beginning use the 0.8 grams per pound of body weight. It's just easier.
As for the other post about it being all trial in error that's not exactly true. The evidence gives us the 0.8 grams of protein and about 0.35 grams of fat per pound of body weight. Start there. Yes, you can experiment from there but it's not as all over the board as that post indicates. Do those calculations and derive the percentages as I explained earlier.1 -
sunnybeaches105 wrote: »lausparks542 wrote: »KorvapuustiPossu wrote: »You need to eat 0.8-1 gram of protein per lbs of lean mass... For you thats probably around 70 grams. Make sure to eat that much protein...put fat at 25% and fill in the rest of the calories with carbs. That's just my suggestion but I think it will work for you.
actually it's 0.8 grams per lb of weight not LBM...
What is LBM?
Lean body mass. In the beginning use the 0.8 grams per pound of body weight. It's just easier.
As for the other post about it being all trial in error that's not exactly true. The evidence gives us the 0.8 grams of protein and about 0.35 grams of fat per pound of body weight. Start there. Yes, you can experiment from there but it's not as all over the board as that post indicates. Do those calculations and derive the percentages as I explained earlier.
Thank you very much for the reply.. 0 -
I think this is a troll...?0
This discussion has been closed.
Categories
- All Categories
- 1.4M Health, Wellness and Goals
- 393.7K Introduce Yourself
- 43.8K Getting Started
- 260.3K Health and Weight Loss
- 176K Food and Nutrition
- 47.5K Recipes
- 232.6K Fitness and Exercise
- 431 Sleep, Mindfulness and Overall Wellness
- 6.5K Goal: Maintaining Weight
- 8.6K Goal: Gaining Weight and Body Building
- 153K Motivation and Support
- 8.1K Challenges
- 1.3K Debate Club
- 96.4K Chit-Chat
- 2.5K Fun and Games
- 3.8K MyFitnessPal Information
- 23 News and Announcements
- 1.2K Feature Suggestions and Ideas
- 2.6K MyFitnessPal Tech Support Questions