Not sure if im doing it right. Help

What kind of macros are you shooting for? You're right, you're calories are a little low, but if you're not hungry. Your protein is in good shape.

Do you use a food scale to weigh everything? If so, just keep going. Weight loss takes time.

I experienced that myself back in 2010 - I was eating properly and I was more than satiated, but I was quite below my recommended caloric intake. Even now I am only eating twice a day usually (which is one time more than I usually eat) and my calories range anywhere from 250 - 1000 below the recommended amount (mind you I have a Garmin Heartsmart which adds my exercise-based calories to my total daily, so the number does go up based on my exercise quantities and how hard I burn it up).

If you don't feel hungry, then you don't feel hungry. That's satiety, and it could be a result of the foods you are eating (oatmeal is very heavy and tends to promote longer feelings of satiety, as do most fibre based foods as well as the protein shakes).

Where you have to be careful is your macro- and micro nutrients. Your macros are Carbohydrates, Fat, and Protein and they produce different amounts of caloric energy:

• Fat: 1 gram = 9 kcalories
• Protein: 1 gram = 4 kcalories
• Carbohydrates: 1 gram = 4 kcalories
• Alcohol: 1 gram = 7 kcalories

With this in mind, you can determine what you want to limit yourself to (and keep in mind that different macros are used for different things - fats are immediate energy, protect the body, and allow for the uptake of fat-soluble micro-nutrients; carbs are general everyday energy that, if not used, will be converted to fat stores; proteins help maintain body structures but can be broken down into energy if necessary).

RDI recommends:

• Proteins: 10-35% of total daily kcal intake
• Carbs: 50-55% of total daily kcal intake
• Fats: 20-35% of total daily kcal intake

Depending on the nature of exercise you do, you may want to go higher on the carbs and protein for endurance training (running), or high proteins and slightly higher fats for weight training.

If we take a look at your numbers for Monday, you get the following:

• Carbohydrates: 113 * 4 / 1565 = 28.8%
• Fats: 53 * 9 / 1565 = 30.5%
• Proteins = 138 * 4 / 1565 = 35.3%

The problem here is that this only explains 94.6% of your total kcal (unless your dishes also have alcohol in them - 12g of alcohol to be exact); 452 + 477 + 552 = 1481 (and if you look at the Prana Protein Shake, for example, it should be 109 kcal, not 108), so there are going to be errors in calculations to greater or lesser degrees. Unless you intend to keep hardcore track of things, MFP will be close enough.

angelsja wrote: »

I don't drink alcohol so none in my meals I'm using the barcode scanner and the prana protein shake is 108 according to MVP & the packaging my training is a mixture of strength/ weight training with cardio bursts but I also do a lot of walking my weight is currently 11.6 stone and I'm 5ft 8 what would you recommended my macrons be

I'm just saying that based on the maths, you're 84 kcal short between your total calories and your macronutrients, which is equal to 12g of ethanol exactly - and that the Prana shake data may be off unless they are going to a much more detailed breakdown (ie. monosaccharides = 3.75kcal/g, fibre = 2.0kcal/g, organic acids = 3.0kcal/g, and polyols = 2.4kcal/g).

Your macros are more determined by your exercise/energy expenditure than your height or weight per se (unless you're an elite athlete doing serious weight training, at which point 1.4g protein/kg of bodyweight might not be overdoing it) - if you're doing any weight training, you'll want protein to help rebuild the muscles being torn down (even if you're doing endurance weight training as opposed to bulk/power lifting weight training). Not sure what is in the Prana Protein Shake, but you may want to trade off to an actual protein powder (I always liked mixing a scoop of protein powder with a glass of chocolate milk), especially ones with cartilage aiding amino acids such as Histidine, Methionine, and Arginine (Taurine as well, but most protein powders I've seen don't have it). Not necessary, but if you're doing high impact running and leg exercises such as squats, this can help offset some damage to the knees and other joints that may come about as a result of it.

By cardio bursts do you mean HIIT or Crossfit? Either way, you'll want your carbs to help maintain energy levels throughout the workouts, and fats to get you started. At a guess (and this may be entirely wrong without knowing specific exercises and length), I might recommend 50% Carbs, 20% fats, 30% proteins, which essentially means upping your carb intake and lowering your fat intake based on an assessment of your Monday intake.

I've gone through a couple of days of your workouts and I don't see the strength/weight training or cardio bursts (beyond walking at a leisurely pace or walking the dog). You may want to start recording these to give us a better idea of what you're doing, at which point we can make better recommendations in terms of macros and dietary approaches.