Help figuring out calorie/macro goals

jyvonne27
jyvonne27 Posts: 91 Member
edited November 27 in Getting Started
Hi there! I'm hoping for some suggestions on where to start for my calorie and macro goals. I am switching over from Weight Watchers after being unsuccessful with Freestyle.

I'm 5'2
191 lbs
Breastfeeding fulltime
I would like to lose around 56 lbs

Thank you!

Replies

  • 100_PROOF_
    100_PROOF_ Posts: 1,168 Member
    Hello and welcome!
    What calorie intake did mfp set you up with when you entered your info?
    A lot of people make the mistake of picking 2 lbs per week loss and that's just too aggressive for many people. Your said you would like to lose around 50 lbs so maybe you would do better with 1 lb per week instead.
    When signing up, mfp will ask you a series of questions like your weight and height and activity level. It'll then give you a calorie allotment. You can also customize it from there.

    As far as macros are concerned, a lot people like 40% c / 30% f/ 30% p. But you can play around with your ratios to see what suites you best. It's sometimes more a trial and error thing. Example- some people feel more full eating high protein. Some like higher fat.
    I personally like higher carb . It works for me best but might not work best for you. I suggest playing around with it until you find what works best for you.

    Things to keep in mind- you may already know this stuff but others that might be reading the thread might not-

    Remember that weight loss comes from creating a calorie deficit. Calorie deficit- weight loss. You don't need to go low carb or keto or try some multi level marketing products to lose weight. All you need to do is create a calorie deficit. There's no need for extremes. Calories in calories out.


    Get yourself a food scale and learn how to accurately weigh your foods. Learn how to log them all here on mfp.

    Remember that nobody is perfect. Don't beat yourself up over bad days. Log it and move on.
  • jyvonne27
    jyvonne27 Posts: 91 Member
    Diem78 wrote: »
    If you just input your info, MFP figures it all out for you. You just have to decide how much each week you want to lose.

    It told me 1400 calories but I did not see where to indicate that I'm nursing as I know that uses more calories.
  • malibu927
    malibu927 Posts: 17,562 Member
    Set to a pound a week, eat that much plus your breastfeeding calories (you don't say how old your little one is but it should be at least a few hundred calories) plus a portion of your exercise calories. As for macros, it's generally a personal preference barring medical reasons.
  • jyvonne27
    jyvonne27 Posts: 91 Member
    100_PROOF_ wrote: »
    Hello and welcome!
    What calorie intake did mfp set you up with when you entered your info?
    A lot of people make the mistake of picking 2 lbs per week loss and that's just too aggressive for many people. Your said you would like to lose around 50 lbs so maybe you would do better with 1 lb per week instead.
    When signing up, mfp will ask you a series of questions like your weight and height and activity level. It'll then give you a calorie allotment. You can also customize it from there.

    As far as macros are concerned, a lot people like 40% c / 30% f/ 30% p. But you can play around with your ratios to see what suites you best. It's sometimes more a trial and error thing. Example- some people feel more full eating high protein. Some like higher fat.
    I personally like higher carb . It works for me best but might not work best for you. I suggest playing around with it until you find what works best for you.

    Things to keep in mind- you may already know this stuff but others that might be reading the thread might not-

    Remember that weight loss comes from creating a calorie deficit. Calorie deficit- weight loss. You don't need to go low carb or keto or try some multi level marketing products to lose weight. All you need to do is create a calorie deficit. There's no need for extremes. Calories in calories out.


    Get yourself a food scale and learn how to accurately weigh your foods. Learn how to log them all here on mfp.

    Remember that nobody is perfect. Don't beat yourself up over bad days. Log it and move on.

    I did pick 1 lb per week and it told me 1400, but I did not see where to indicate that I'm breastfeeding. Not sure how many calories to add in for that. That is a good suggestion for the macros, I like higher carb too.
  • jyvonne27
    jyvonne27 Posts: 91 Member
    malibu927 wrote: »
    Set to a pound a week, eat that much plus your breastfeeding calories (you don't say how old your little one is but it should be at least a few hundred calories) plus a portion of your exercise calories. As for macros, it's generally a personal preference barring medical reasons.

    He is 8 months old.
  • 100_PROOF_
    100_PROOF_ Posts: 1,168 Member
    Unfortunately there's no way for this app to account for breastfeeding. Most people add on a few hundred extra per day and then reassess after a month.
    One of my mfp buddies would add on 400 extra per day and another added on 200 per day . You may have to play around with your numbers and see which works best for you.
  • 100_PROOF_
    100_PROOF_ Posts: 1,168 Member
    I wanted to add that it's a careful balancing act. You don't want to eat too much and knock out your deficit but you certainly don't want to eat too little either.
    It's going to be a different number for each breastfeeding woman so it might take a little time to find what works best for you.
  • jyvonne27
    jyvonne27 Posts: 91 Member
    100_PROOF_ wrote: »
    Unfortunately there's no way for this app to account for breastfeeding. Most people add on a few hundred extra per day and then reassess after a month.
    One of my mfp buddies would add on 400 extra per day and another added on 200 per day . You may have to play around with your numbers and see which works best for you.

    Thanks, I will try that
  • 100_PROOF_
    100_PROOF_ Posts: 1,168 Member
    jyvonne27 wrote: »
    100_PROOF_ wrote: »
    Unfortunately there's no way for this app to account for breastfeeding. Most people add on a few hundred extra per day and then reassess after a month.
    One of my mfp buddies would add on 400 extra per day and another added on 200 per day . You may have to play around with your numbers and see which works best for you.

    Thanks, I will try that

    Come back and create a thread if you have any other questions about the app. There's tons of people here that will try their best to help.
    It's hard being new and getting everything worked out. We've all been there.
  • PumpkinPeril
    PumpkinPeril Posts: 22 Member
    The 500cal for breast feeding comes from the average baby drinking 25oz and breast milk is about 20cal per oz. Every baby is different(I had to pump and my1st drank 45oz a day). If you pump at all perhaps you can estimate about how much milk is consumed in a day.
  • jyvonne27
    jyvonne27 Posts: 91 Member
    PumpkinPeril wrote: »
    The 500cal for breast feeding comes from the average baby drinking 25oz and breast milk is about 20cal per oz. Every baby is different(I had to pump and my1st drank 45oz a day). If you pump at all perhaps you can estimate about how much milk is consumed in a day.


    Hmm I pump 3x a day and get about 15-20 oz. Also nurse 3-4X a day in addition to pumping, I guess it would be the same so prob he drinks around 40 oz a day?
  • PumpkinPeril
    PumpkinPeril Posts: 22 Member
    jyvonne27 wrote: »
    PumpkinPeril wrote: »
    The 500cal for breast feeding comes from the average baby drinking 25oz and breast milk is about 20cal per oz. Every baby is different(I had to pump and my1st drank 45oz a day). If you pump at all perhaps you can estimate about how much milk is consumed in a day.


    Hmm I pump 3x a day and get about 15-20 oz. Also nurse 3-4X a day in addition to pumping, I guess it would be the same so prob he drinks around 40 oz a day?

    Pumps generally aren't as efficient as babies, and supply can different depending on time of day, but it gives you a starting point (40oz*20cal is about 800cal) As you introduce foods to his diet the amount needed will change.

    Since you pump, you'll be able to monitor your supply to some extent. I know that I couldn't cut back with out a dip in my supply(focused on maintaining my weight until I weaned)

    You might want to consider adding galactologues(like oatmeal) to your day if you don't do so already or if you see a dip in supply.

  • jyvonne27
    jyvonne27 Posts: 91 Member
    PumpkinPeril wrote: »
    jyvonne27 wrote: »
    PumpkinPeril wrote: »
    The 500cal for breast feeding comes from the average baby drinking 25oz and breast milk is about 20cal per oz. Every baby is different(I had to pump and my1st drank 45oz a day). If you pump at all perhaps you can estimate about how much milk is consumed in a day.


    Hmm I pump 3x a day and get about 15-20 oz. Also nurse 3-4X a day in addition to pumping, I guess it would be the same so prob he drinks around 40 oz a day?

    Pumps generally aren't as efficient as babies, and supply can different depending on time of day, but it gives you a starting point (40oz*20cal is about 800cal) As you introduce foods to his diet the amount needed will change.

    Since you pump, you'll be able to monitor your supply to some extent. I know that I couldn't cut back with out a dip in my supply(focused on maintaining my weight until I weaned)

    You might want to consider adding galactologues(like oatmeal) to your day if you don't do so already or if you see a dip in supply.

    I do oatmeal pretty much every day and lots of fats to try and keep my supply up. I'm thinking about starting at 1900 calories which is the 1400 MFP recommended + 500 extra. I think that's about the amount I'm eating now as I tracked my day which was 48 WW points and 1937 calories. I may need t try 1800 though bc my problem with WW is that I wasn't losing. I can't imagine going up 800 calories to 2200. Thanks so much for your input, I may just have to play with it and see how the calories and the supply goes.
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