Question

orekosi3485
orekosi3485 Posts: 354 Member
edited November 2024 in Goal: Gaining Weight and Body Building
Hi,

I keep track of everything I eat. Many times at the end of the day, I go over the limit for the goals but there are some remaining. Ex.: I exceeded calories, carbs and fat but I have 19g left of protein, 43mg of sodium left, and 5g of sugar remaining. Can it stay like that or do I need to add in more food to go over what was remaining?

Replies

  • KarenSmith2018
    KarenSmith2018 Posts: 302 Member
    what is your goal? firstly calories are key. you should eat to your calorie goal primarily. Secondly make sure you hit your protein goal or as close as possible. fats and carbs can fall as you want personally. Sometimes there is a discrepancy between total calories and marcos adding up due to inaccurate entries.
  • livingleanlivingclean
    livingleanlivingclean Posts: 11,751 Member
    Carb and protein are 4 calories per gram
    Fat is 9 calories per gram.

    These are your macronutrients and make up your calories. If you eat more of one, you need to eat less of something else to stay within your calorie goal (which is more important than macro breakdown for achieving weight loss goals)

    (alcohol is 7 cals per gram, sugar is part of carbs and the sugar "goal" is more of a suggested limit for added sugar. Sodium is nothing to do with calories. )

    Personally, I think the mfp protein recommendation is low, especially for those in a deficit. See it as a minimum. You also need enough fat to maintain good body functions and stay healthy.
  • orekosi3485
    orekosi3485 Posts: 354 Member
    edited April 2018
    karenbeckwith5 wrote: »
    what is your goal? firstly calories are key. you should eat to your calorie goal primarily. Secondly make sure you hit your protein goal or as close as possible. fats and carbs can fall as you want personally. Sometimes there is a discrepancy between total calories and marcos adding up due to inaccurate entries.

    My goal is gaining weight to build muscle.
  • livingleanlivingclean
    livingleanlivingclean Posts: 11,751 Member
    orekosi3485 wrote: »
    karenbeckwith5 wrote: »
    what is your goal? firstly calories are key. you should eat to your calorie goal primarily. Secondly make sure you hit your protein goal or as close as possible. fats and carbs can fall as you want personally. Sometimes there is a discrepancy between total calories and marcos adding up due to inaccurate entries.

    My goal is gaining weight to build muscle.

    I completely missed what part of the forum we were in - calories still matter, and overall you're still in a surplus. You can eat as much as you like over maintenance, how much over will affect how much fat you gain along with the muscle.
  • Davidsdottir
    Davidsdottir Posts: 1,285 Member
    MrSmooth2017 wrote: »
    Try to hit or exceed your protein if you are gaining or losing weight, keep your sodium low, and sugar low. In that case above a protein shake would take care of that.

    Why do sugar and sodium need to stay low?
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