MACRO HELP & THINNER LEANER STRONGER?

Graciefab
Graciefab Posts: 30 Member
edited December 2024 in Health and Weight Loss
Just read the book THINNER, LEANER, STRONGER by Michael Matthews...got my macros from him. Curious about it any of you have read this book and had success + want insight on my macros. I will say I've been eating less than the allotted calories as I just can't eat that much when consuming so much protein. I've been eating around 1600-1800 a day and have lost 1.5 lbs since Monday but fear it's water weight. I don't want to lose .5 a week; I want to lose 2-3 in beginning as I am so overweight.

Female
27
5'4"
253#
Sedentary job
Moderately active 4-5x a week about an hour each time
Body fat: 46.9%

Books recommendations:
2025 cal
202 protein
152 carb
68 fat

I want to lose 2ish lbs a week at least.

Thoughts about my macros and book?! Thanks!

Replies

  • hhazzouri
    hhazzouri Posts: 103 Member
    Your TDEE is around 2151 without exercise. If you wanna lose 2 lbs a week then you need a 1000 calorie deficit each day. If you consume 2025 calories then u need to burn an average of 975 calories a day from exercise and that's very unrealiatic.
  • Graciefab
    Graciefab Posts: 30 Member
    hhazzouri wrote: »
    Your TDEE is around 2151 without exercise. If you wanna lose 2 lbs a week then you need a 1000 calorie deficit each day. If you consume 2025 calories then u need to burn an average of 975 calories a day from exercise and that's very unrealiatic.

    Online calculators and this book is saying my TDEE is higher than that. So that means I'd need to eat around 1600 a day and work out a ton
  • jemhh
    jemhh Posts: 14,261 Member
    edited May 2016
    Graciefab wrote: »
    Just read the book THINNER, LEANER, STRONGER by Michael Matthews...got my macros from him. Curious about it any of you have read this book and had success + want insight on my macros. I will say I've been eating less than the allotted calories as I just can't eat that much when consuming so much protein. I've been eating around 1600-1800 a day and have lost 1.5 lbs since Monday but fear it's water weight. I don't want to lose .5 a week; I want to lose 2-3 in beginning as I am so overweight.

    Female
    27
    5'4"
    253#
    Sedentary job
    Moderately active 4-5x a week about an hour each time
    Body fat: 46.9%

    Books recommendations:
    2025 cal
    202 protein
    152 carb
    68 fat

    I want to lose 2ish lbs a week at least.

    Thoughts about my macros and book?! Thanks!

    It's a good book.

    Follow its advice.
  • hhazzouri
    hhazzouri Posts: 103 Member
    More or less
  • SezxyStef
    SezxyStef Posts: 15,267 Member
    hhazzouri wrote: »
    Your TDEE is around 2151 without exercise. If you wanna lose 2 lbs a week then you need a 1000 calorie deficit each day. If you consume 2025 calories then u need to burn an average of 975 calories a day from exercise and that's very unrealiatic.

    how do you get a TDEE of 2151? and if it's without exercise it's called NEAT btw.

    My TDEE at 152 is 2300-2500...I suspect her's is much higher than mine.
  • SezxyStef
    SezxyStef Posts: 15,267 Member
    edited May 2016
    Graciefab wrote: »
    hhazzouri wrote: »
    Your TDEE is around 2151 without exercise. If you wanna lose 2 lbs a week then you need a 1000 calorie deficit each day. If you consume 2025 calories then u need to burn an average of 975 calories a day from exercise and that's very unrealiatic.

    Online calculators and this book is saying my TDEE is higher than that. So that means I'd need to eat around 1600 a day and work out a ton

    don't listen to him...

    Scooby has your TDEE @2900 with 20% of it's about 2200...stick with the book.
  • hhazzouri
    hhazzouri Posts: 103 Member
    edited May 2016
    Seems like math isnt so popular around here so lets do this again. With a BMR of 1870 (find calculator online) and a desk job that gives you a factor of 1.15 for a total daily expenditure of 2151 calories a day. To lose 2lbs a week you need a 1000 calorie deficit a day, which puts her at 1151 calories a day assuming she does not exercise.

    You wanna add exercise to the formula ? sure ! With an average of 300 calories a session, 5 times a week, that's a total of 1500 calories burned from exercise every week, which is an average of 215 calories a day. total TDEE would be 1870x1.15 + 215 = 2366 calories a day. 2 Lbs a week that's a 1000 calorie deficit a day which puts her at 1266 calories net.

  • Graciefab
    Graciefab Posts: 30 Member
    It's so hard because so many different sources say different things. I've been regularly consuming 1600-1800 for the last few days and that's been fine. Since it's an estimate as no calculator truly knows your exact TDEE, I'll stick with the book and adjust. Also I walk 45 a day during work and do 4 intense circuit training sessions on top of walk running every other day. So it may be a bit higher.
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