Macro help needed

Netdotnotes
Netdotnotes Posts: 31 Member
edited November 15 in Health and Weight Loss
I entered my information and came away with the following daily recommendation: 1500 calories, 19g carbs, 125g fat and 75g protein. There was a projected weight loss of about 1.3 lbs per week. Does that sound about right for weight loss? I have a long way to go and am afraid if this takes too long, I'll lose interest and quit. I see some people have said they lose 3+ lbs a week. Do I need to adjust my macros to achieve that kind of loss?

Replies

  • L1zardQueen
    L1zardQueen Posts: 8,753 Member
    Did you change your set up to low carb, high fat?
  • nosebag1212
    nosebag1212 Posts: 621 Member
    That looks like keto macros to me
  • Netdotnotes
    Netdotnotes Posts: 31 Member
    I didn't know I could change that but keto is what I'm trying to do. Do those macros look about right or should I change them for quicker weight loss. Frankly, working this hard for a 1 lb loss per week is a bit disheartening.
  • L1zardQueen
    L1zardQueen Posts: 8,753 Member
    edited January 2017
    The macros sound just right for keto. As long as you're in a calorie deficit, you will lose. You've got this. Yay!
  • Netdotnotes
    Netdotnotes Posts: 31 Member
    I guess I'll try it for a few weeks and see how it goes. I can always adjust if it's not working. Thanks!!
  • ms_smartypants
    ms_smartypants Posts: 8,278 Member
    edited January 2017
    I am a keto'er...my macros are 5% carbs...75% fat and 20% protein...I have lost 91 lbs. in a lil over 2 years ...I would recommend giving your macros a try for at least a month and then changing them if needed..wishing you the best :)
  • stylzemail
    stylzemail Posts: 33 Member
    150 grams total carbs per day is the standard,- some people may debate these facts but if they know how to research correctly- they will soon realize that many bodybuilders follow that also ... to keep low body fat while they weight training. If carbs too high and calories too high.... fat will not be burned off.... The foods be the substitute... then people if they loose weight thinking it's diet.... it will be water weight .... instead of body fat .
  • stylzemail
    stylzemail Posts: 33 Member
    Now about 150 grams Carbs, is exactly 8 ounces cup - portions .
  • sardelsa
    sardelsa Posts: 9,812 Member
    stylzemail wrote: »
    150 grams total carbs per day is the standard,- some people may debate these facts but if they know how to research correctly- they will soon realize that many bodybuilders follow that also ... to keep low body fat while they weight training. If carbs too high and calories too high.... fat will not be burned off.... The foods be the substitute... then people if they loose weight thinking it's diet.... it will be water weight .... instead of body fat .

    I don't know where you are getting your info.. but my carbs are high (on a cut over 200g) and I have no issue with burning off fat and retaining muscle.
  • CharlieBeansmomTracey
    CharlieBeansmomTracey Posts: 7,682 Member
    stylzemail wrote: »
    150 grams total carbs per day is the standard,- some people may debate these facts but if they know how to research correctly- they will soon realize that many bodybuilders follow that also ... to keep low body fat while they weight training. If carbs too high and calories too high.... fat will not be burned off.... The foods be the substitute... then people if they loose weight thinking it's diet.... it will be water weight .... instead of body fat .

    you lose fat in a deficit, I eat more than 200g of carbs some day I am still losing weight AND fat. carbs dont prevent you from burning fat, if a person eats in a surplus,they wont lose weight and it doesnt matter if their carbs are high or not,its the amount of calories. please stop giving out bad advice and tell people to lower their calories too low and up their carbs. some people cant eat 150g of carbs due to health issues... keto is fine as well
  • elphie754
    elphie754 Posts: 7,574 Member
    stylzemail wrote: »
    Now about 150 grams Carbs, is exactly 8 ounces cup - portions .

    No itnis not. It depends on the food.
  • kommodevaran
    kommodevaran Posts: 17,890 Member
    That macro split means keto, and keto is fine, but not necessary for weightloss. You lose weight by being in a consistent calorie deficit. Whether that amount of calories is right for you, depends on your height, weight, sex, age and activity level. Unless you are morbidly obese, you can't lose 3 pounds per week. To achieve weightloss, you need patience, and to consistently eat less than you burn.
  • Netdotnotes
    Netdotnotes Posts: 31 Member
    After week three I've lost 11 pounds. 6 the first week, then 2 and this week 3. The better loss this week could be because I adjusted my macros to go a bit lower on carbs and a little higher on fat. I ended up running a little below all my levels - calories, fat, carbs and protein most every day but I feel good, no urge to graze, eating when truly hungry. Looking forward to continued success, I've got a long way to go.
  • CharlieBeansmomTracey
    CharlieBeansmomTracey Posts: 7,682 Member
    Netdotnotes wrote: »
    After week three I've lost 11 pounds. 6 the first week, then 2 and this week 3. The better loss this week could be because I adjusted my macros to go a bit lower on carbs and a little higher on fat. I ended up running a little below all my levels - calories, fat, carbs and protein most every day but I feel good, no urge to graze, eating when truly hungry. Looking forward to continued success, I've got a long way to go.

    adjusting your carbs most likely had nothing to do with it. you said you were under your calories and thats where the extra weight loss came,or water weight from eating lower carbs .try to eat to your calories mfp gives you. try not to be under calories. you want to get your protein in or as close to the goal as you can to help you retain muscle.a little under macros here and there wont hurt,just make sure you get your calories in especially after exercise. you want to eat at least 25-50% back.
  • medic2038
    medic2038 Posts: 434 Member
    Netdotnotes wrote: »
    After week three I've lost 11 pounds. 6 the first week, then 2 and this week 3. The better loss this week could be because I adjusted my macros to go a bit lower on carbs and a little higher on fat. I ended up running a little below all my levels - calories, fat, carbs and protein most every day but I feel good, no urge to graze, eating when truly hungry. Looking forward to continued success, I've got a long way to go.

    Mostly when you're starting out on keto you're going to experience a pretty big fluid shift (hence the large week 1 number).
    Adjusting after that, shouldn't really have too much of an impact assuming you're still in a deficit. Weight loss in general is very non-linear. Results don't always match expectations in the short term, due to a lot of factors. More often than not people go completely crazy over scale numbers, which don't exactly paint the whole picture.

    I'm a firm believer in that protein is bar none the most important thing you can put in your body. So if you're going to short yourself, still make sure you're getting enough!

    All in all good job so far, keep it up!
  • Netdotnotes
    Netdotnotes Posts: 31 Member
    I'll definitely keep a closer eye on it. I really should start planning menus even if it's just the day before. I have gotten better at finding foods I can add to fill in where I need them for the day. For instance if I'm a bit low on calories, fat and protein, I'll have an ounce cube of Queso Fresco. Would your advice be to eat it if I'm a bit on the low side of macros even if I'm not really hungry? Asking because I thought running out of hunger before I run out of food could mean I really don't need as many calories as my macro suggests.
  • kommodevaran
    kommodevaran Posts: 17,890 Member
    Netdotnotes wrote: »
    I'll definitely keep a closer eye on it. I really should start planning menus even if it's just the day before. I have gotten better at finding foods I can add to fill in where I need them for the day. For instance if I'm a bit low on calories, fat and protein, I'll have an ounce cube of Queso Fresco. Would your advice be to eat it if I'm a bit on the low side of macros even if I'm not really hungry? Asking because I thought running out of hunger before I run out of food could mean I really don't need as many calories as my macro suggests.

    It depends. As has been suggested, calories is what's important for weightloss. If you are overweight due to warped hunger/satiety cues and/or eating out of boredom, you want to learn to recognize and trust and respect your hunger/satiety cues. On the other hand, you don't want to be caught by rebound hunger later, so eating what you have planned can also be smart. You have to decide yourself when to eat and when not to eat.

    Another thing is that good nutrition is about variety. A good mix of foods will provide a wide range of nutrients. No single food has all the nutrients we need.

    Another thing is that improving your diet ideally should improve your relationship with food and eating. A strict set of rules of what to eat and not to eat, goes against this. Choose something you like and want. If you are "too full", chances are that you aren't really enjoying your new diet.

    And while a calorie deficit is what's important for weightloss, sticking to said calorie deficit is really what's important. Any diet that provides a calorie deficit will work, as long as you stick to it. Whether you can stick to it or not, depends on whether you like what you are eating, and the effect on body and mind, and whether it's pretty easy to find food, eat in company of others, etc.

    You want to take all these things into consideration.
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