First day to MFP and looking for guidance!

dan2grayfam wrote: »

Hey all! This is my first day! I’m a mom of 6 and looking to take a little time out of my crazy busy life for myself to get back in shape. I’ve been on Keto for about a year and a half. I lost 20 pounds and dropped two pant sizes, but this is no lifestyle worth living! I need real food, more fruits and veggies!! I’m hoping to find an eating habit that is healthy, helps me build muscle, tone, and feel good and energized! Sounds like his may be the way go, but not I’msure how figure macros based on my desired goals. If anyone can help, I have open ears!!!

Hi, and welcome to MFP!

For macros, I don't think the MFP defaults are terrible as a starting point for most people, as long as one doesn't select a weight loss rate too aggressive for current body size, or do truly massive amounts of cardio or something else that gives the person an unusual calorie intake for their size. So, one option is to start with that, log your eating, and see where you end up. Many of us look at protein as a minimum, possibly fats as a minimum, ditto fiber (which isn't a macro, of course). Personally, I use carbs as a calorie balancer, and don't pay them much direct attention, but I'm not someone who finds they either spike my appetite when I eat them, or tank my energy if I eat fewer. YMMV.

It's arguably more precise to calculate macro goals in grams rather than percents, and that would be especially true for things like the massive-cardio folks, etc., mentioned above. A thread here about setting balanced macro goals is this one:

https://community.myfitnesspal.com/en/discussion/819055/setting-your-calorie-and-macro-targets/p1

The USDA has a calculator that will estimate recommended intake for various nutrients (but I think it seriously lowballs protein, based on more recent research). It's here:

https://www.nal.usda.gov/fnic/dri-calculator/

Another research-based source about protein that I like better is this one:

Guide: https://examine.com/guides/protein-intake/
Calculator: https://examine.com/nutrition/protein-intake-calculator/

That's a site that doesn't sell supplements, but rather sells more advanced research about supplements and such; it's generally regarded as science-based and neutral.

As far as an "eating plan", I'm not good with lots of rules or restrictions, so I did a gradual "remodel my eating" approach, which is described in more detail here:

http://community.myfitnesspal.com/en/discussion/10636388/free-customized-personal-weight-loss-eating-plan-not-spam-or-mlm/p1

It may or may not suit you, but it's an approach to consider.

Wishing you much success here!