Question About Eating Fat
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@Sunny_Bunny_ Okay - I followed your directions even though MFP is a little confusing in and of itself. So this is what I got from the calculator that you used. 1387 calories, 117g fat, 62g protein, 20g carbs. I plugged that into MFP and then went on to the next step and this is what I ended up with 1280 calories, 17g carbs (5%), 78g protein (25%) and 100g fat (70%). That gives me a deficit of only 107 a day? So I went back in and put as my goal to lose 1lb a week, MFP set me up at 1200, 150 g carbs, 60 g protein, 40 g fat (when the heck did a high carb diet become the norm?), So I went in and recalculated like you did above and it brought me to 1186 calories, 20 g carbs (7%) 74g protein (25%) and 90g fat (68%). Is this going to work for me to lose weight? Because now, with that calculation, I have a 201 daily deficit plus my exercise so that should enable me to lose at least 1 lb per week and burn body fat and not just the fat I'm eating? I am not going to hold your feet to the fire if you say yes and I don't, I just can't make sense of all of this. In looking at the Atkins sight, it said I can eat up to 40g of carbs a day.
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debodom1962 wrote: »@Sunny_Bunny_ Okay - I followed your directions even though MFP is a little confusing in and of itself. So this is what I got from the calculator that you used. 1387 calories, 117g fat, 62g protein, 20g carbs. I plugged that into MFP and then went on to the next step and this is what I ended up with 1280 calories, 17g carbs (5%), 78g protein (25%) and 100g fat (70%). That gives me a deficit of only 107 a day? So I went back in and put as my goal to lose 1lb a week, MFP set me up at 1200, 150 g carbs, 60 g protein, 40 g fat (when the heck did a high carb diet become the norm?), So I went in and recalculated like you did above and it brought me to 1186 calories, 20 g carbs (7%) 74g protein (25%) and 90g fat (68%). Is this going to work for me to lose weight? Because now, with that calculation, I have a 201 daily deficit plus my exercise so that should enable me to lose at least 1 lb per week and burn body fat and not just the fat I'm eating? I am not going to hold your feet to the fire if you say yes and I don't, I just can't make sense of all of this. In looking at the Atkins sight, it said I can eat up to 40g of carbs a day.
I feel like there's some wonky numbers in there but the last set you said looks good to me.
What's your height and weight if you don't my asking? A TDEE of 1387 seems very low. I'm fairly short and inactive and mine is at least 1500
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When you changed your weight loss goal to 1 pound per week, MFP changed both your calories needed AND resorted back to it's default macro settings of 50-20-30 which is why you got 1200 calories, 150 carbs etc. That is how MFP works. What it does.
The 1186 calories you are seeing, are the calories you need to eat at a deficit. They are not your TDEE. The only way you will get your (sort of) TDEE in MFP is if you enter that you want to MAINTAIN AND you have reasonably accurately entered your activity level AND your activity is reasonably constant day in and day out.
Go with the last set of numbers.
There is nothing wonky with them. It is how MFP works.
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Dragonwolf wrote: »Dragonwolf wrote: »This is why I don't like the way Phinney explains it. It may make sense to some, but IME, it's more confusing than it needs to be.
For your own personal ratios, unless you're doing it for seizure control or other medical purpose that requires a certain ratio, you find it by:
1. Determining your upper limit for carbs. (Ceiling, try not to go over, don't go out of your way to hit it)
2. Determining your protein need. (Goal, try to hit it pretty closely, it's okay to go over a little)
3. Filling the remainder of your caloric goal with fat. (Filler and ceiling, try not to go over, don't go out of your way to hit it)
Dang. That sounds exactly like what I thought Phinney said. I must have missed something ...
Like I said, it makes sense to some people. Just be aware that not everyone understands it when presented the way he does, even if it seems obvious to you.
To me, including the "burned body fat" part into conversations for newbies, especially on places like here on MFP, where there's a high chance of the information from the two sources being juxtaposed onto one another, it just adds noise to things, as evidenced by the initial responses to your Phinney post.
Zing! Better to blame the messenger; those were Ralfisms, not Phinneyisms.1 -
For others reading who are confused I will suggest that if you are using MFP for your weight loss, there is no need go elsewhere...especially in the beginning. Plug your stat in and enter the macro allocations as you see fit. Generally that is 5% carbs, 20% protein, 75% fat for those wanting keto and those using the free version (which is most of us) which allows only 5% increments.
If you have read somewhere that protein is important (and it is) or you just want to eat more protein for whatever reason (which is fine) tweak your numbers to have 25% protein and 70 % fats or whatever % stikes your fancy keeping in mind that both protein and fat are essential. Folks, it really doesn't matter (much) when it comes down to losing weight. You don't have to hit those numbers precisely and you most likely will not. Focus on keeping your carbs low and your calories where MFP indicates as a start.
MFP is no more generic than any TDEE calculator out there. We are all individuals with varying metabolisms, varying activity levels, varying levels of which macro satiates us. In regards to MFP: Set it. Try it for a while. Tweak it as needed. No matter how many pounds you have to lose, you'll be here for a while to lose them. There will be plenty of time to tweak and see what works best for you.8 -
@Sunny_Bunny_ My stats are age 55, height 5'0", weight 153, body fat 42 (may be a little less but go with that). I exercise 5 or 6 days a week doing P90X and/or cardio and I don't phone it in and give it my all. If you want to play around with numbers for me that I can just plug in I'd be in your debt!
@kpk54 thank you. I have no idea why I'm nutting up over these numbers except with the body fat I have to lose already, I don't want to pack more on it needlessly.0 -
Just wanted to say thanks to all you who take the time to share and help. A couple light bulbs came on for me from this thread. Recalculating my macros from my TDEE, then adjusting them within my calorie deficit was a key thing I learned. I know it is all individualized and varies day to day, but having a better grasp on what I am aiming for and why is very valuable to me.6
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debodom1962 wrote: »@Sunny_Bunny_ My stats are age 55, height 5'0", weight 153, body fat 42 (may be a little less but go with that). I exercise 5 or 6 days a week doing P90X and/or cardio and I don't phone it in and give it my all. If you want to play around with numbers for me that I can just plug in I'd be in your debt!
@kpk54 thank you. I have no idea why I'm nutting up over these numbers except with the body fat I have to lose already, I don't want to pack more on it needlessly.
Yeah, kpk gave you some important advice. Don't get too far up your own butt over that stuff, especially when first starting. Seriously, hit at or below your kcal target, at or above your protein target, keep your carbs low since you're shooting for LC, and don't worry much over where the fat number hits. You absolutely will lose weight so long as you are creating a caloric deficit.
If your weight doesn't go down, you're either eating too much, or you have let your NEAT fall off as your body downregulates in an attempt to compensate for the deficit. As Lyle McDonald put it "your body hates you. Well no, your body loves you, so much so that it's willing to do whatever it takes to keep you alive. Unfortunately, this includes trying to keep fat stores on you in an attempt to ward off what it believes is a pending starvation situation."1 -
@Gallowmere1984 what is NEAT?0
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debodom1962 wrote: »@Gallowmere1984 what is NEAT?
I'm not Gallowmere, but Non-Exercise Activity Thermogenesis is non-exercise daily movement: chores, stairs, childcare, job, and etc.
Which reminds me I've been sitting on the couch too much lately after workouts and I need to move my tush.
Dietary fat doesn't make you fat. Eating too much overall does.
All the verbal onslaught above is Advanced Keto stuff. You're still taking Beginning Keto 1. All you need to concern yourself with is to use a calc to find your calorie deficit. Eat less than your carbs in grams. In your protein range in grams. Fill the rest of the calories in fat. After a couple weeks, you'll know exactly which foods you eat daily that make that happen. In general, eat fatty cuts of meat, cook with butter or animal fat or coconut oil, eat some low-carb dairy if you can tolerate it, nuts or avocado if you have the carbs, and reasonable portions of mostly aboveground veggies. You can do a little bit of onions for seasoning, but they get carby when cooked. Look at keto peep's diaries to get a feel as well.
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Not @Gallowmere1984 but NEAT is Non Exercise Activity Thermogenesis. It is the system used by MFP. It works great if you use it as intended. Generally speaking it is an estimated energy expenditure based on what one does routinely fidget, walk to the kitchen, make a bed, walk to the garage and drive to the store. It is greater than your BMR but usually lower than your TDEE. As I have mentioned a few time, you are here on MFP. Learn what MFP does and use it. If you happened to slide over my post above where I explained to you how and why you got the "numbers" you did from MFP (which are not "wonky" by the way) review it again:When you changed your weight loss goal to 1 pound per week, MFP changed both your calories needed AND resorted back to it's default macro settings of 50-20-30 which is why you got 1200 calories, 150 carbs etc. That is how MFP works. What it does.
The 1186 calories you are seeing, are the calories you need to eat at a deficit. They are not your TDEE. The only way you will get your (sort of) TDEE in MFP is if you enter that you want to MAINTAIN AND you have reasonably accurately entered your activity level AND your activity is reasonably constant day in and day out.
Go with the last set of numbers.
There is nothing wonky with them. It is how MFP works.
Sounding Cruel to be Kind: I will add to that, play around with MFP to see how it works. If you edit something, MFP may edit/default something else as explained above. Learn the system you are working with. You're not going to break it and honestly, all you need to know for weight loss is calories. The rest is nice to know stuff or need to know stuff for specific health/fitness goals. You'll be much further ahead to play around with MFP to see how it works than to have others play around with your stats because hopefully those stats will change and you will then need to adjust MFP...or come back here and give your stats again and ask someone to figure things out for you. Cruel to be kind...
If you're on a desktop, go to my profile and look at my pics. That chick in the white sweatshirt with the big fat belly was me at about age 59. That slender chick is the black shirt and jeans is me at age 60. I counted calories, exercised daily and ate moderately low carb (not keto) and basically let my protein and fat fall where they fell because I generally eat a varied diet of fish/meat/dairy/vegetables/a bit of fruit/nuts and seeds/full fats and oil. I've been maintaining for 3 years by getting some exercise for health, eating at a wide range of low carb at various times and paying attention to calories.
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More info: with NEAT, you "eat back" exercise calories. That is how MFP is designed. Whether or not you eat them back is up to you. I did, if I was hungry. I mostly used "calories burned" as a "cushion" because through weight loss, I did not weigh or measure everything precisely and believe I am pretty average thus pretty bad at estimating food quantities. Also, I know that most of these activity trackers over estimate the calories burned (not all of them all of the time) and like everything else, they are just an estimate. A guide.
If you don't want to enter your exercise because entering it auto adjusts the calories overall and by macro BUT you want to track your exercise...override whatever "calories burned" MFP gives you and enter 1 calorie burned. You'll have record of exercise and no "messing" with other numbers.
Hope this helps someone with their use of MFP and weight/fat loss.3 -
@baconslave thank you. Simplicity is what I'm looking for. I don't understand all the scientifics and numbers. Right now, 10 days in, eating at approximately 1100-1200 calories and staying in the range of 5/30/65. Most days I am losing around 1/2 lb so I'm happy. I'm down a total of 5 lbs and for me that is awesome.
@kpk54 I read every single post thoroughly. I thank each of you for taking of your time to help me understand what I've embarked on and I hope one day I can return the favor in kind to someone else struggling to understand it all. As a rule of thumb I don't eat back calories from exercise at all. I like that additional deficit. I think I'll stay where I'm at calories and macro wise until I hit the 150 mark and then maybe bump up a few to see what happens. This will only mean adding in a piece of fruit at first. And I didn't think you were being cruel at all-just keeping it real. Thank you again and I am most definitely going to check out your profile page for inspiration.3 -
HOLY COW what a helpful group of folks we have here!!5
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Another suggestion that works, though it functions best with the way I do it:
I basically prep all of my food for the day in the morning, and therefore know exactly how much of what I will be eating and when. That way I can go ahead and let my FitBit steps be tracked by MFP so I have everything in one place, but don't have to worry about the adjustments that it makes to my calories.
I am a hyperfocused data dork, so I am able to pull of what seems like magic tricks to the average person with my diet and training. It's all just numbers and figuring out their relationships to each other. It takes time, and iron will and an obsession with detail that many seem to find off putting. However, it works well and I wouldn't have it any other way.5 -
Today is my first day in this group and THIS kind of helpfulness is what I have been looking for. I'm a member of a few other groups and it's mostly crickets. Thank you OP for your question and thank you to all who have answered. You all have been a tremendous help!
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debodom1962 wrote: »@Sunny_Bunny_ My stats are age 55, height 5'0", weight 153, body fat 42 (may be a little less but go with that). I exercise 5 or 6 days a week doing P90X and/or cardio and I don't phone it in and give it my all. If you want to play around with numbers for me that I can just plug in I'd be in your debt!
@kpk54 thank you. I have no idea why I'm nutting up over these numbers except with the body fat I have to lose already, I don't want to pack more on it needlessly.
The TDEE you had seems to be right for a sedentary person from the calculators I checked. I think most people set the calculators to sedentary and let the exercise calories be bonus deficit and suppose as long as you're feeling good and not making yourself go hungry then you should be fine with that.
If it were me, I'd probably set calories to minimum of 1200 but I wouldn't make myself eat if I wasn't hungry. As long as I also felt good. And I'd eat more if I was hungry of course.
But for the sake of determining protein needs, I'd consider about 85-90g an absolute minimum and eat more if you want. I really like the video I mentioned from that other thread that suggests 1g per pound of ideal body weight. So maybe around 100-120g if you just go with that recommendation. Knowing that's more than you really need but helps keep you satisfied and removes any concern of under eating it.
Idk
I guess we've talked this death now.
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@Sunny_Bunny_ thank you! I'll probably do the increase after I reach 150. I'm losing at a steady rate right now and feeling full for the most part. If I go over, I do. I don't stress that as long as I know I'm somewhere in the target of where I should be. You've been most helpful in this.
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debodom1962 wrote: »@Sunny_Bunny_ thank you! I'll probably do the increase after I reach 150. I'm losing at a steady rate right now and feeling full for the most part. If I go over, I do. I don't stress that as long as I know I'm somewhere in the target of where I should be. You've been most helpful in this.
Sounds great. Don't fix what ain't broke.
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Reinventing_Me wrote: »Today is my first day in this group and THIS kind of helpfulness is what I have been looking for. I'm a member of a few other groups and it's mostly crickets. Thank you OP for your question and thank you to all who have answered. You all have been a tremendous help!
Lol crickets at least are a bit better than anti-LC dragons spouting fire 2 -
canadjineh wrote: »Reinventing_Me wrote: »Today is my first day in this group and THIS kind of helpfulness is what I have been looking for. I'm a member of a few other groups and it's mostly crickets. Thank you OP for your question and thank you to all who have answered. You all have been a tremendous help!
Lol crickets at least are a bit better than anti-LC dragons spouting fire
True! A carping colony of cacophonous crickets can still be pretty *kitten* annoying after a while...0 -
canadjineh wrote: »Reinventing_Me wrote: »Today is my first day in this group and THIS kind of helpfulness is what I have been looking for. I'm a member of a few other groups and it's mostly crickets. Thank you OP for your question and thank you to all who have answered. You all have been a tremendous help!
Lol crickets at least are a bit better than anti-LC dragons spouting fire
I believe crickets can also fit into a keto diet. Just saying.3 -
As long as you don't go crazy on the carb-heavy sauce1
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... What's a 'carb'....?
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