Needing advice on how to meet calorie goals

juangela
juangela Posts: 3 Member
edited December 2024 in Food and Nutrition
I am not meeting my calories, carbs, sodium, sugar, etc. My goal for calories is to be 1500, but I have 600-700 remaining calories, 150 or so carbs unused and around 600+ sodium left not met. How can I get help on which foods or meals to have in order to get closer to my goal?

Replies

  • JeromeBarry1
    JeromeBarry1 Posts: 10,179 Member
    edited October 2016
    For the first couple of times this happens, look in your home to see what you have on hand. Use that. Shopping, get some stuff to keep around for this purpose.

    Of course, for what you have remaining I could just make a meal out of it. In fact, I will when I get home later. My diary is open. Everything goes into a skillet and gets cooked, then eaten.
  • lynn_glenmont
    lynn_glenmont Posts: 10,106 Member
    The sodium number MFP gives you is intended as a maximum -- you don't generally need to be concerned if you're not reaching that number. (However, if you do a lot of intense exercising and lose a lot of sodium in sweat, you might need more sodium than the average person.)

    There's also no reason to be concerned about hitting the carb goal. You body needs certain amounts of protein and fat (especially essential fatty acids), but it can break down fat (and protein -- but that's not really a desired outcome) to get glucose and glycogens, the carbs your body actually uses. Carbs are for satiety and adding variety to protein and fat, and you can't get your fruits and veggies without carbs, but if you feel OK on those points, you don't need to worry about not getting "enough" carbs.

    Being hundreds of calories under on calories is a matter of concern. You have probably switched with great gusto to high-volume, low-calorie-density foods, like vegetables, lean protein, and fat-free dairy. Add some olive oil to your veggies. Sprinkle some full-fat cheese on your salad. Have some nuts, or some avocado. If all else fails, have a bowl of ice cream.
  • kimny72
    kimny72 Posts: 16,011 Member
    edited October 2016
    juangela wrote: »
    I am not meeting my calories, carbs, sodium, sugar, etc. My goal for calories is to be 1500, but I have 600-700 remaining calories, 150 or so carbs unused and around 600+ sodium left not met. How can I get help on which foods or meals to have in order to get closer to my goal?

    OP, does this happen often, or is it a one time thing? How long have you been cutting calories? Are you willing to open your diary? Some initial thoughts:
    1. If you normally hit your calorie goal and this is a one time thing, don't sweat it.
    2. If you just switched to a lot more veggies and "light" foods, sometimes the extra fiber can make you feel very full on too few calories. It can take a few days for your body to get used to a new way of eating.
    3. How are you measuring your portions? If you aren't using a food scale, you are probably eating more than you think. It is really common, I know I realized I was eating like 300 cals more than I thought I was once I started weighing my portions! You might also be using bad entries in the database.
    4. If you want to add more carbs to your diet, that would be fruits, veggies, whole grains that sort of thing.

  • TavistockToad
    TavistockToad Posts: 35,719 Member
    Pre log your day so you know you're going to hit your targets.

    I wouldn't worry about sugar or sodium unless you have a medical reason to track them?
  • Deanthedog
    Deanthedog Posts: 122 Member
    Hey all, hitting macros is quite difficult at times but it's achevable, cutting calories isn't always the best way either, depending on build and working out will determine what your body needs on a daily basis, first I would look at your goals to determine what you need that way, eating smaller meals but more times a day is a far better way of getting everything you need in.
  • juangela
    juangela Posts: 3 Member
    kimny72 wrote: »
    juangela wrote: »
    I am not meeting my calories, carbs, sodium, sugar, etc. My goal for calories is to be 1500, but I have 600-700 remaining calories, 150 or so carbs unused and around 600+ sodium left not met. How can I get help on which foods or meals to have in order to get closer to my goal?

    OP, does this happen often, or is it a one time thing? How long have you been cutting calories? Are you willing to open your diary? Some initial thoughts:
    1. If you normally hit your calorie goal and this is a one time thing, don't sweat it.
    2. If you just switched to a lot more veggies and "light" foods, sometimes the extra fiber can make you feel very full on too few calories. It can take a few days for your body to get used to a new way of eating.
    3. How are you measuring your portions? If you aren't using a food scale, you are probably eating more than you think. It is really common, I know I realized I was eating like 300 cals more than I thought I was once I started weighing my portions! You might also be using bad entries in the database.
    4. If you want to add more carbs to your diet, that would be fruits, veggies, whole grains that sort of thing.

    I enter all of my ingredients into the recipe section with servings and then log, but I don't think it allows me to open the recipe section for people to view. Let me know if you know of way that I can do this.
  • juangela
    juangela Posts: 3 Member
    Thank you
  • kimny72
    kimny72 Posts: 16,011 Member
    edited October 2016
    OP, you seem to be eating a pretty limited diet in the few days you've been logging. You don't have to if you don't want to. My suggestion (and that's all it is!) is to make sure you are logging as accurately as possible, give it 4-6 weeks and see what happens. How much weight you lose over a period of time will tell you whether you are eating the right amount. It's kind of hard to tell accuracy when the recipe builder is used, but if your diary is accurate, you can increase your servings a little or allow yourself some treats to get your calories up.

    If you have eliminated some foods because you think you have to in order to lose weight, you don't! It's all about figuring out which foods you enjoy, make you feel full, and keep you at the right amount of calories.
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