Calculating macros/ calories to lose weight

brantfordmarkman · January 2020

Hi. I’m new to this ap. My goal is to slim down a bit more then gain muscle mass/ weight.

Currently I have my goal to go from current 193lbs to 190, losing 1 lbs a week.

I put my activity level as active, and I weight train and run approx 5 days a week. I notice on the ap there is a spot to ad exercise. This confuses me...should I be adding these burnt calories to my daily and replenish/ consume them???

janejellyroll · January 2020

Your activity level means your activity outside of intentional exercise. If you use intentional exercise to pick your activity level, you shouldn't also log your exercise and eat those calories back because you'll basically be double-dipping.

deannalfisher · January 2020

also with only 3lbs loss - you could be better to do .5lb a week - it will give you some extra cals - you arebasically recomping - so its a slower process

brantfordmarkman · January 2020

I actually just started using this app a week ago. So I’m down from 195. I think my goal will be 185, but then in turn tone up and focus on muscle gain. So I thought of losing this last bit of weight faster, then doing the muscle gain. Thoughts?

Also, I have changed my macros to 40 carb, 30 fat and protein as I was looking at the best ratio. The app actually defaults to 50 30 20...

apullum · January 2020

brantfordmarkman wrote: »

I actually just started using this app a week ago. So I’m down from 195. I think my goal will be 185, but then in turn tone up and focus on muscle gain. So I thought of losing this last bit of weight faster, then doing the muscle gain. Thoughts?

Also, I have changed my macros to 40 carb, 30 fat and protein as I was looking at the best ratio. The app actually defaults to 50 30 20...

Initial rapid weight loss is all or mostly water weight. That is entirely normal, but safe fat loss happens much more slowly. This can be discouraging to folks who see a big initial water weight drop.

If all you have to lose is 5 pounds of fat, then your focus should not be on losing it quickly. A 0.5 lb/week rate of loss is a safe target, and because weight loss is not linear, you should not expect the scale to go down half a pound each week.

brantfordmarkman · January 2020

To be honest I’ve felt sluggish and weak and thought it may have been lack or iron or what not, so I was tested and all my levels were pretty good. So I did a bit of a food diary then got this app. I didn’t realize how much I was actually under in calories etc. Since starting this ap I’ve felt so much better and more strong/ awake. And I’ve seen the weight falling off since eating more/ better.

apullum · January 2020

brantfordmarkman wrote: »

To be honest I’ve felt sluggish and weak and thought it may have been lack or iron or what not, so I was tested and all my levels were pretty good. So I did a bit of a food diary then got this app. I didn’t realize how much I was actually under in calories etc. Since starting this ap I’ve felt so much better and more strong/ awake. And I’ve seen the weight falling off since eating more/ better.

I'm glad you've found something that works for you. Eating more can help some people lose weight in an indirect way. While it's still true that fat loss is 100% caused by a calorie deficit, if one's deficit is so large that they are fatigued, then they may not move as much or exercise as intensively. That means they would burn fewer calories than if they had fueled their activity properly. If you track accurately and consistently stay in a small deficit, you'll lose fat and hopefully will feel good in the process.

brantfordmarkman · January 2020

What’s everyone’s opinion on macros? Do you use the automatic macros the ap uses ??? I change them to “core” 60 protein 30 fat and protein?

sardelsa · January 2020

brantfordmarkman wrote: »

What’s everyone’s opinion on macros? Do you use the automatic macros the ap uses ??? I change them to “core” 60 protein 30 fat and protein?

Since you are lifting and your goals are muscle related, I would make sure you get adequate protein minimum 0.8-1g per lb goal weight (or lean body mass if you know it), minimum 0.4g fat per lb bodyweight and rest carbs. Set it to the closest % to the gram you want, unless you have premium and can set it by gram.

brantfordmarkman · January 2020

I do have premium. I have my macros set to 40% carbs 30 fat 30
Protein. But the app wants to change it when you change your goals. Is 40 30
30 good? Or would you stick to what the app says?

sardelsa · January 2020

I go by grams because % changes based on what your intake is, so 30% at 3500 cals vs 1500 cals will be very different.

The app is an alright starting point, however I personally find the protein lower for someone with muscle building goals

brantfordmarkman · January 2020

So I’m currently around 190. I’m 6’1”. My body fat could be a bit slimmer...but I’m close to looking “fit”.

Just a bit around the stomach and sides.

I was way under caloric count before and always sluggish and tired. So I wasn’t losing weight or gaining form.

Since fixing my food intake I notice obvious muscle “gains”.

I attached what I been using for my goals. Care to elaborate? Thanks so much.

brantfordmarkman · January 2020

PAV8888 · January 2020

Are these in grams? I.e. non changing?

For a 6ft 1" active male the calories seem a little bit low to me. I would double check your activity setting and your weight loss goal setting.

Also please remember that additional exercise and activity above your settings should be logged and eaten back separately in order to achieve your selected rate of loss over a long enough period of time.

While some increased benefits from extra protein can be seen in some studies, in general, 0.6 to 0.8 grams per pound of goal weight at a healthy body fat range amply cover the vast majority of people.

Your protein goal seems to be slightly above that and as such if you find it easy enough to achieve and your preference -- I can't off hand recall a study that found negative health effects on healthy people without kidney or other problems eating protein at that level in the short term-- I don't see why you would not use it.

I would also not be too concerned if you end up trading some of your carbs for protein back and forth.

I think eating enough and feeling good and strong will bring more results than an extra 10 grams of protein assuming you are already eating what is essentially one gram per pound of lean mass of quality protein

Calculating macros/ calories to lose weight

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