Macros and peanut butter
lauralou93a
Posts: 50 Member
I'm trying to loose weight and gain some muscle, I'm 5-6.5" and 157.8 lbs I know I need to work on fitting exercise more, but I've put my self on macros of 50 carbs 15 fat and 35 protein , but I'm struggling... Getting no where close to those macros, I really want to start using peanut butter to make energy balls etc... But any ideas how to make it work I am currently setting my daily cal target at 1450 but not using it all.
Thanks in advance
Thanks in advance
0
Replies
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35 protein is probably high and overkill...15 fat is pretty low. What exactly are you having issues with? With 15% fat, I'm guessing peanut butter anything in any significant quantity is going to cause you to go over on fat, as that is primarily what PB is...not that it really matters.2
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Hey - I am 5' 5.5 (so one inch shorter than you) and last weighed in at 157.7 lbs (so similar!). I also am hoping to shed some body fat and build muscle. I recently started working with a dietitian, and she put me at 40% carbs, 30% fat, 30% protein also with around 1450 cal/day . It's SO hard for me to hit those goals, but I am trying. Feel free to friend me if you like, my diary is public so you can sneak a peek at some of my meals.
But I agree with cwolfman13, peanut butter is actually really high in fat, doesn't mean you shouldn't eat it, just be aware that it won't be all that helpful in hitting your protein goals. I eat a lot of plain 0% Greek Yogurt, it's very high in protein and can be used in so many things (like sour cream, or mayo). I also am trying to eat more tuna, a low fat high protein food option.
As far as protein balls go, I am learning that they are going to be higher in fat (again not bad necessarily, just something to be aware of) if they are also high in protein. I put protein powder in my balls because the calorie count just gets too high using things like nuts and peanut butter.
As far as building muscle: don't be afraid to lift heavy! (well not so heavy you hurt yourself). It's very difficult for women to bulk up, so pump that iron! I LOVE weigh lifting, it makes me feel strong (even though I am not) and comptenent. I'm learning that to grow muscles you need to feed your muscles with protein (something to do with amino acids). ANYWAYS....good luck, you can do this!
TL;DR: peanut butter is higher in fat than in protein, a good thing to have but not necessarily the best protein source. Try greek yogurt and tuna. Lift heavy. And feel free to add me
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Thanks for replying guys, yeah it is the fat that is the issue. I'm not getting near to my macros , I just can't work it out I read somewhere that it helps to loose fat and gain muscle. I really can't do weights - kids/time/ covid but I walk everywhere and occasionally do resistance bands . I'm not doing too bad I've lost 8.2 Lb in 4 weeks but really want to boost protein , o do use protein powder too but not the full 30 g serving as my stomach can't handle it.0
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I would suggest you go back to the default Myfitnesspal settings. 15% fat is very low (especially for a woman) and 35% protein is really high.
The default settings are 50%C 30%F and 20%P. If you're going to play with macros, lower your carbs a little and raise fats.
When I was in weight loss mode my macros were at 40C 40F 20P. You need fat, not so much carbs. Lots of people go with 40C 30F 30P. I find it difficult to get to 30% protein on less than 2000 calories, so I stopped trying.
If you're not going to do weight training, you're not going to be creating much muscle at all, even at 35%P.4 -
Also...I eat probably 300+ calories in peanut butter every day. It's mostly fat, some protein.0
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If you're not training, there's no reason to eat copious amounts of protein...recommendations for training are 1 gram per Lb of LBM...my guess is that 35% puts you well beyond that and you're just making expensive glucose. Protein in and of itself doesn't build muscle...training stimulus along with appropriate protein builds muscle. Walking isn't really going to build muscle...you can do resistance bands and body weight exercise, but it has to be more than occasionally...Ideally you would want to hit every muscle group 2-3x per week.
It is good to get more protein than the RDA minimum if you're losing weight as it will help preserve muscle...but again, this has gone from something that it's "good to have more" to "all the proteins" and I frankly find it quite out of hand. If you're training, more protein is beneficial in that it aids in repair of muscle that has been broken down...To that end, bodybuilders eating 1 gram per Lb of LBM or more or training considerably harder than the average person.2 -
cmriverside wrote: »Also...I eat probably 300+ calories in peanut butter every day. It's mostly fat, some protein.
Wow that seems a lot in Cal's, kinda a jealous right now, what kind of macros do you follow ? If you use macros.0 -
lauralou93a wrote: »Thanks for replying guys, yeah it is the fat that is the issue. I'm not getting near to my macros , I just can't work it out I read somewhere that it helps to loose fat and gain muscle. I really can't do weights - kids/time/ covid but I walk everywhere and occasionally do resistance bands . I'm not doing too bad I've lost 8.2 Lb in 4 weeks but really want to boost protein , o do use protein powder too but not the full 30 g serving as my stomach can't handle it.
If you can't do weights what other exercise are you going to do to challenge your muscles beyond their current capacity to give them reason to grow?
"Occasionally do resistance bands" isn't going to be enough. Walking isn't going to be enough.
Wherever it was you read that peanut butter helps you lose fat and gain muscle I strongly suggest you stop reading!
It's a high fat, high calorie, some protein food with no magical powers (apart from taste!).3 -
cwolfman13 wrote: »If you're not training, there's no reason to eat copious amounts of protein...recommendations for training are 1 gram per Lb of LBM...my guess is that 35% puts you well beyond that and you're just making expensive glucose. Protein in and of itself doesn't build muscle...training stimulus along with appropriate protein builds muscle. Walking isn't really going to build muscle...you can do resistance bands and body weight exercise, but it has to be more than occasionally...Ideally you would want to hit every muscle group 2-3x per week.
It is good to get more protein than the RDA minimum if you're losing weight as it will help preserve muscle...but again, this has gone from something that it's "good to have more" to "all the proteins" and I frankly find it quite out of hand. If you're training, more protein is beneficial in that it aids in repair of muscle that has been broken down...To that end, bodybuilders eating 1 gram per Lb of LBM or more or training considerably harder than the average person.
I currently only reach about 25% protein so don't think I'm over doing it, and resistance bands twice a week aiming for more.0 -
lauralou93a wrote: »Thanks for replying guys, yeah it is the fat that is the issue. I'm not getting near to my macros , I just can't work it out I read somewhere that it helps to loose fat and gain muscle. I really can't do weights - kids/time/ covid but I walk everywhere and occasionally do resistance bands . I'm not doing too bad I've lost 8.2 Lb in 4 weeks but really want to boost protein , o do use protein powder too but not the full 30 g serving as my stomach can't handle it.
If you can't do weights what other exercise are you going to do to challenge your muscles beyond their current capacity to give them reason to grow?
"Occasionally do resistance bands" isn't going to be enough. Walking isn't going to be enough.
Wherever it was you read that peanut butter helps you lose fat and gain muscle I strongly suggest you stop reading!
It's a high fat, high calorie, some protein food with no magical powers (apart from taste!).
Omg , I think I might of given the wrong impression, I didn't mean that peanut butter would help me she'd fat and gain muscle, I just really crave it at the moment!, What I meant to say was that I read that 50, 15,35 macros help gain muscle and loose fat, I'm trying to find exercises I can do at home for this , I am double jointed all over so have to be careful though.
Suggestions welcome , thanks for your input.0 -
lauralou93a wrote: »lauralou93a wrote: »Thanks for replying guys, yeah it is the fat that is the issue. I'm not getting near to my macros , I just can't work it out I read somewhere that it helps to loose fat and gain muscle. I really can't do weights - kids/time/ covid but I walk everywhere and occasionally do resistance bands . I'm not doing too bad I've lost 8.2 Lb in 4 weeks but really want to boost protein , o do use protein powder too but not the full 30 g serving as my stomach can't handle it.
If you can't do weights what other exercise are you going to do to challenge your muscles beyond their current capacity to give them reason to grow?
"Occasionally do resistance bands" isn't going to be enough. Walking isn't going to be enough.
Wherever it was you read that peanut butter helps you lose fat and gain muscle I strongly suggest you stop reading!
It's a high fat, high calorie, some protein food with no magical powers (apart from taste!).
Omg , I think I might of given the wrong impression, I didn't mean that peanut butter would help me she'd fat and gain muscle, I just really crave it at the moment!, What I meant to say was that I read that 50, 15,35 macros help gain muscle and loose fat, I'm trying to find exercises I can do at home for this , I am double jointed all over so have to be careful though.
Suggestions welcome , thanks for your input.
Phew! With so much nonsense on the interwebz......
Perfectly understandable to crave PB. Not easy to fit a lot in a diet when trying to lose weight. Suggest you weigh it carefully as it's a calorie bomb (but worth it!).
Remember that diet supports muscle growth - it doesn't initiate it.
You can eat like an elite strength athlete but will get nowhere without appropriate training.2 -
losing weight is ALL about calories.
different macro combinations and be beneficial/effective for some, DEPENDING on their goals and workout routine. also for satiety or if they have health concerns (high BP, diabetes, etc)
Those resistance bands are not going to require you to have a higher % of protein in your diet. not even if you do them every day.
and how far under your calories are you, every day?2 -
callsitlikeiseeit wrote: »losing weight is ALL about calories.
different macro combinations and be beneficial/effective for some, DEPENDING on their goals and workout routine. also for satiety or if they have health concerns (high BP, diabetes, etc)
Those resistance bands are not going to require you to have a higher % of protein in your diet. not even if you do them every day.
and how far under your calories are you, every day?
I try to be roughly 200 under so about 1250-1300 a day0 -
lauralou93a wrote: »lauralou93a wrote: »Thanks for replying guys, yeah it is the fat that is the issue. I'm not getting near to my macros , I just can't work it out I read somewhere that it helps to loose fat and gain muscle. I really can't do weights - kids/time/ covid but I walk everywhere and occasionally do resistance bands . I'm not doing too bad I've lost 8.2 Lb in 4 weeks but really want to boost protein , o do use protein powder too but not the full 30 g serving as my stomach can't handle it.
If you can't do weights what other exercise are you going to do to challenge your muscles beyond their current capacity to give them reason to grow?
"Occasionally do resistance bands" isn't going to be enough. Walking isn't going to be enough.
Wherever it was you read that peanut butter helps you lose fat and gain muscle I strongly suggest you stop reading!
It's a high fat, high calorie, some protein food with no magical powers (apart from taste!).
Omg , I think I might of given the wrong impression, I didn't mean that peanut butter would help me she'd fat and gain muscle, I just really crave it at the moment!, What I meant to say was that I read that 50, 15,35 macros help gain muscle and loose fat, I'm trying to find exercises I can do at home for this , I am double jointed all over so have to be careful though.
Suggestions welcome , thanks for your input.
Phew! With so much nonsense on the interwebz......
Perfectly understandable to crave PB. Not easy to fit a lot in a diet when trying to lose weight. Suggest you weigh it carefully as it's a calorie bomb (but worth it!).
Remember that diet supports muscle growth - it doesn't initiate it.
You can eat like an elite strength athlete but will get nowhere without appropriate training.
If you have any suggestions about at home exercises I wouldn't have to buy anything for I'd be greatful , p.s I'd also like a unicorn 🤔0 -
lauralou93a wrote: »lauralou93a wrote: »lauralou93a wrote: »Thanks for replying guys, yeah it is the fat that is the issue. I'm not getting near to my macros , I just can't work it out I read somewhere that it helps to loose fat and gain muscle. I really can't do weights - kids/time/ covid but I walk everywhere and occasionally do resistance bands . I'm not doing too bad I've lost 8.2 Lb in 4 weeks but really want to boost protein , o do use protein powder too but not the full 30 g serving as my stomach can't handle it.
If you can't do weights what other exercise are you going to do to challenge your muscles beyond their current capacity to give them reason to grow?
"Occasionally do resistance bands" isn't going to be enough. Walking isn't going to be enough.
Wherever it was you read that peanut butter helps you lose fat and gain muscle I strongly suggest you stop reading!
It's a high fat, high calorie, some protein food with no magical powers (apart from taste!).
Omg , I think I might of given the wrong impression, I didn't mean that peanut butter would help me she'd fat and gain muscle, I just really crave it at the moment!, What I meant to say was that I read that 50, 15,35 macros help gain muscle and loose fat, I'm trying to find exercises I can do at home for this , I am double jointed all over so have to be careful though.
Suggestions welcome , thanks for your input.
Phew! With so much nonsense on the interwebz......
Perfectly understandable to crave PB. Not easy to fit a lot in a diet when trying to lose weight. Suggest you weigh it carefully as it's a calorie bomb (but worth it!).
Remember that diet supports muscle growth - it doesn't initiate it.
You can eat like an elite strength athlete but will get nowhere without appropriate training.
If you have any suggestions about at home exercises I wouldn't have to buy anything for I'd be greatful , p.s I'd also like a unicorn 🤔
There's a list of programs at the top of both the Fitness and Bodybuilding forums - including bodyweight programs.
Or lift your children - as they grow so will your strength (a very long term form of progressive overload....).
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lauralou93a wrote: »lauralou93a wrote: »lauralou93a wrote: »Thanks for replying guys, yeah it is the fat that is the issue. I'm not getting near to my macros , I just can't work it out I read somewhere that it helps to loose fat and gain muscle. I really can't do weights - kids/time/ covid but I walk everywhere and occasionally do resistance bands . I'm not doing too bad I've lost 8.2 Lb in 4 weeks but really want to boost protein , o do use protein powder too but not the full 30 g serving as my stomach can't handle it.
If you can't do weights what other exercise are you going to do to challenge your muscles beyond their current capacity to give them reason to grow?
"Occasionally do resistance bands" isn't going to be enough. Walking isn't going to be enough.
Wherever it was you read that peanut butter helps you lose fat and gain muscle I strongly suggest you stop reading!
It's a high fat, high calorie, some protein food with no magical powers (apart from taste!).
Omg , I think I might of given the wrong impression, I didn't mean that peanut butter would help me she'd fat and gain muscle, I just really crave it at the moment!, What I meant to say was that I read that 50, 15,35 macros help gain muscle and loose fat, I'm trying to find exercises I can do at home for this , I am double jointed all over so have to be careful though.
Suggestions welcome , thanks for your input.
Phew! With so much nonsense on the interwebz......
Perfectly understandable to crave PB. Not easy to fit a lot in a diet when trying to lose weight. Suggest you weigh it carefully as it's a calorie bomb (but worth it!).
Remember that diet supports muscle growth - it doesn't initiate it.
You can eat like an elite strength athlete but will get nowhere without appropriate training.
If you have any suggestions about at home exercises I wouldn't have to buy anything for I'd be greatful , p.s I'd also like a unicorn 🤔
There's a list of programs at the top of both the Fitness and Bodybuilding forums - including bodyweight programs.
Or lift your children - as they grow so will your strength (a very long term form of progressive overload....).
Thanks , might have to work up to lifting the kids ones almost 9 and leggy only a foot shorter than me, and the nearly 6 year old isn't a lightweight 😄1 -
lauralou93a wrote: »cmriverside wrote: »Also...I eat probably 300+ calories in peanut butter every day. It's mostly fat, some protein.
Wow that seems a lot in Cal's, kinda a jealous right now, what kind of macros do you follow ? If you use macros.
I have my macros set at the default of 50C 30F 20P. I'm almost always over on fat and under on carbs. Just the way I like to eat.
I also eat about 2500 calories per day so 300 for PB isn't a huge challenge to fit in...and I really love it so I make it work.
Why are you eating 1250-1300 calories? Are you 4'10" and sedentary and older? No.
Be realistic. Set your calories to "Lose 1 pound per week." Set your Activity Level at "Lightly Active" or "Active." With kids, you're not Sedentary so don't use that.
I would think you would get a LOT more than 1300 calories. On days you exercise, eat more. Don't eat UNDER your calories. Your settings have you AT a deficit already.
300 calories for PB shouldn't be a stretch. I bet you can do 45 minutes of walking a day and fit in PB every day.1 -
I ate PB every day all through my weight loss. 80 pounds down, still eating PB daily 12 years later and maintaining my weight.2
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cmriverside wrote: »lauralou93a wrote: »cmriverside wrote: »Also...I eat probably 300+ calories in peanut butter every day. It's mostly fat, some protein.
Wow that seems a lot in Cal's, kinda a jealous right now, what kind of macros do you follow ? If you use macros.
I have my macros set at the default of 50C 30F 20P. I'm almost always over on fat and under on carbs. Just the way I like to eat.
I also eat about 2500 calories per day so 300 for PB isn't a huge challenge to fit in...and I really love it so I make it work.
Why are you eating 1250-1300 calories? Are you 4'10" and sedentary and older? No.
Be realistic. Set your calories to "Lose 1 pound per week." Set your Activity Level at "Lightly Acive" or "Active." With kids, you're not Sedentary so don't use that.
I would think you would get a LOT more than 1300 calories. On days you exercise, eat more.
300 calories for PB shouldn't be a stretch. I bet you can do 45 minutes of walking a day and fit in PB every day.
I add my exercise separately on top on daily and only eat some back, days when I'm not working im in home schooling I am relatively seditary, we go for walks etc... Which I add in , I eat 1250 ISH trying to create a good deficit. Most days this suites me fine.0 -
lauralou93a wrote: »cmriverside wrote: »lauralou93a wrote: »cmriverside wrote: »Also...I eat probably 300+ calories in peanut butter every day. It's mostly fat, some protein.
Wow that seems a lot in Cal's, kinda a jealous right now, what kind of macros do you follow ? If you use macros.
I have my macros set at the default of 50C 30F 20P. I'm almost always over on fat and under on carbs. Just the way I like to eat.
I also eat about 2500 calories per day so 300 for PB isn't a huge challenge to fit in...and I really love it so I make it work.
Why are you eating 1250-1300 calories? Are you 4'10" and sedentary and older? No.
Be realistic. Set your calories to "Lose 1 pound per week." Set your Activity Level at "Lightly Acive" or "Active." With kids, you're not Sedentary so don't use that.
I would think you would get a LOT more than 1300 calories. On days you exercise, eat more.
300 calories for PB shouldn't be a stretch. I bet you can do 45 minutes of walking a day and fit in PB every day.
I add my exercise separately on top on daily and only eat some back, days when I'm not working im in home schooling I am relatively seditary, we go for walks etc... Which I add in , I eat 1250 ISH trying to create a good deficit. Most days this suites me fine.
The 1450 IS a deficit and you should eat to that.1 -
lauralou93a wrote: »cmriverside wrote: »lauralou93a wrote: »cmriverside wrote: »Also...I eat probably 300+ calories in peanut butter every day. It's mostly fat, some protein.
Wow that seems a lot in Cal's, kinda a jealous right now, what kind of macros do you follow ? If you use macros.
I have my macros set at the default of 50C 30F 20P. I'm almost always over on fat and under on carbs. Just the way I like to eat.
I also eat about 2500 calories per day so 300 for PB isn't a huge challenge to fit in...and I really love it so I make it work.
Why are you eating 1250-1300 calories? Are you 4'10" and sedentary and older? No.
Be realistic. Set your calories to "Lose 1 pound per week." Set your Activity Level at "Lightly Acive" or "Active." With kids, you're not Sedentary so don't use that.
I would think you would get a LOT more than 1300 calories. On days you exercise, eat more.
300 calories for PB shouldn't be a stretch. I bet you can do 45 minutes of walking a day and fit in PB every day.
I add my exercise separately on top on daily and only eat some back, days when I'm not working im in home schooling I am relatively seditary, we go for walks etc... Which I add in , I eat 1250 ISH trying to create a good deficit. Most days this suites me fine.
You certainly like to make it hard for yourself.
How long have you been eating at that level? How much weight are you needing to lose?0 -
1450 is what my smart scale says I use daily doing nothing so I add my activity seperatly .0
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I adjust this on myfitness pal weekly when I've weighed.0
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lauralou93a wrote: »cwolfman13 wrote: »If you're not training, there's no reason to eat copious amounts of protein...recommendations for training are 1 gram per Lb of LBM...my guess is that 35% puts you well beyond that and you're just making expensive glucose. Protein in and of itself doesn't build muscle...training stimulus along with appropriate protein builds muscle. Walking isn't really going to build muscle...you can do resistance bands and body weight exercise, but it has to be more than occasionally...Ideally you would want to hit every muscle group 2-3x per week.
It is good to get more protein than the RDA minimum if you're losing weight as it will help preserve muscle...but again, this has gone from something that it's "good to have more" to "all the proteins" and I frankly find it quite out of hand. If you're training, more protein is beneficial in that it aids in repair of muscle that has been broken down...To that end, bodybuilders eating 1 gram per Lb of LBM or more or training considerably harder than the average person.
I currently only reach about 25% protein so don't think I'm over doing it, and resistance bands twice a week aiming for more.
How many grams is that? I'm sure it's just fine if not more than fine for what you're doing. I wouldn't do a whole lot of hand wringing about this.0 -
cwolfman13 wrote: »lauralou93a wrote: »cwolfman13 wrote: »If you're not training, there's no reason to eat copious amounts of protein...recommendations for training are 1 gram per Lb of LBM...my guess is that 35% puts you well beyond that and you're just making expensive glucose. Protein in and of itself doesn't build muscle...training stimulus along with appropriate protein builds muscle. Walking isn't really going to build muscle...you can do resistance bands and body weight exercise, but it has to be more than occasionally...Ideally you would want to hit every muscle group 2-3x per week.
It is good to get more protein than the RDA minimum if you're losing weight as it will help preserve muscle...but again, this has gone from something that it's "good to have more" to "all the proteins" and I frankly find it quite out of hand. If you're training, more protein is beneficial in that it aids in repair of muscle that has been broken down...To that end, bodybuilders eating 1 gram per Lb of LBM or more or training considerably harder than the average person.
I currently only reach about 25% protein so don't think I'm over doing it, and resistance bands twice a week aiming for more.
How many grams is that? I'm sure it's just fine if not more than fine for what you're doing. I wouldn't do a whole lot of hand wringing about this.
I don't know as it depends Cal's I eat daily but today for example by bed time I would of reached 30% protein and it says that's 92 g0 -
cmriverside wrote: »lauralou93a wrote: »cmriverside wrote: »lauralou93a wrote: »cmriverside wrote: »Also...I eat probably 300+ calories in peanut butter every day. It's mostly fat, some protein.
Wow that seems a lot in Cal's, kinda a jealous right now, what kind of macros do you follow ? If you use macros.
I have my macros set at the default of 50C 30F 20P. I'm almost always over on fat and under on carbs. Just the way I like to eat.
I also eat about 2500 calories per day so 300 for PB isn't a huge challenge to fit in...and I really love it so I make it work.
Why are you eating 1250-1300 calories? Are you 4'10" and sedentary and older? No.
Be realistic. Set your calories to "Lose 1 pound per week." Set your Activity Level at "Lightly Acive" or "Active." With kids, you're not Sedentary so don't use that.
I would think you would get a LOT more than 1300 calories. On days you exercise, eat more.
300 calories for PB shouldn't be a stretch. I bet you can do 45 minutes of walking a day and fit in PB every day.
I add my exercise separately on top on daily and only eat some back, days when I'm not working im in home schooling I am relatively seditary, we go for walks etc... Which I add in , I eat 1250 ISH trying to create a good deficit. Most days this suites me fine.
You certainly like to make it hard for yourself.
How long have you been eating at that level? How much weight are you needing to lose?
For 4 weeks , want to loose another 24.8 lbs ideally , but will see as I want to gain muscle eventually, when I can get a work out routine cracked, and won't know till I get there how I'll feel at what size 🤔0 -
callsitlikeiseeit wrote: »lauralou93a wrote: »cmriverside wrote: »lauralou93a wrote: »cmriverside wrote: »Also...I eat probably 300+ calories in peanut butter every day. It's mostly fat, some protein.
Wow that seems a lot in Cal's, kinda a jealous right now, what kind of macros do you follow ? If you use macros.
I have my macros set at the default of 50C 30F 20P. I'm almost always over on fat and under on carbs. Just the way I like to eat.
I also eat about 2500 calories per day so 300 for PB isn't a huge challenge to fit in...and I really love it so I make it work.
Why are you eating 1250-1300 calories? Are you 4'10" and sedentary and older? No.
Be realistic. Set your calories to "Lose 1 pound per week." Set your Activity Level at "Lightly Acive" or "Active." With kids, you're not Sedentary so don't use that.
I would think you would get a LOT more than 1300 calories. On days you exercise, eat more.
300 calories for PB shouldn't be a stretch. I bet you can do 45 minutes of walking a day and fit in PB every day.
I add my exercise separately on top on daily and only eat some back, days when I'm not working im in home schooling I am relatively seditary, we go for walks etc... Which I add in , I eat 1250 ISH trying to create a good deficit. Most days this suites me fine.
The 1450 IS a deficit and you should eat to that.
This. And coincidentally, if you eat 1450 instead of 1250-1300, that's just about the number of calories you need to fit in one serving of peanut butter every day. Sounds like a win.
Really: At 5'5" and about your weight (I was 154 pounds, IIRC, when I joined MFP, down from 183), 1200 *plus all exercise* was way too low for me (at age 59, while severely hypothyroid, even, besides). I lost most of the rest of the way on 1400-1600 plus exercise (1900 or more eaten most days), and am still at a healthy weight 5 years later (125-point-something today). Now, I'm not saying my calorie level is right for you - that would be dumb of me - but I *am* saying to follow MFP's recommendation until your multi-week results lead to adjustment.
Lowballing calories to lose fast is a good way to train your body to limp along on ultra-low calories longer term, by slowing down things like hair/nails growth, down-regulating immune system, making you weak/fatigued, and potentially worse.
My advice would be to eat the number of calories you're supposed to for a sensible loss rate, and then adjust upward to eat more if you exceed that target sensible loss rate over a 4-6 period, on average. That's a better path toward *thriving*, i.e., long term health and vitality.3 -
Back to your original question. I experimented with nut butter protein balls, bars, etc quite a while before I figured out I could make my macros a whole lot better just eating nut butter when I wanted and could afford the calories and eat high protein foods to get my protein. I haven’t had a homemade protein ball in years, and I don’t miss them.
ETA if you find or create a good recipe, please share. I’m still open to the idea, just tired of bad ones.2 -
corinasue1143 wrote: »Back to your original question. I experimented with nut butter protein balls, bars, etc quite a while before I figured out I could make my macros a whole lot better just eating nut butter when I wanted and could afford the calories and eat high protein foods to get my protein. I haven’t had a homemade protein ball in years, and I don’t miss them.
ETA if you find or create a good recipe, please share. I’m still open to the idea, just tired of bad ones.
Thanks I will, might take a while🤔0 -
Rather than using your smart scale and exercise and trying to eat under it, why not use MFP to get a calorie goal? If you don't have a whole lot to lose, you'd pick 1 lb/week instead of 2, and if you aren't sedentary apart from exercise (which you likely are not with 2 kids), you'd pick lightly active instead of sedentary. Then you could add any extra exercise you do (although resistance bands likely don't burn a bunch of cals).
If MFP gives you a low calorie goal (like 1200-1400), I personally would increase protein to 25%, as 20% is low at low cals, but 35% is overkill and will make it hard to manage. 15% is really low for fat (fat is not bad for you), I'd focus more on eating the default goal, but choosing healthier sources of fat (like peanut butter! or other nuts and seeds or avocado, etc.). That leaves you at about 45% carbs.
Even better, a good way to get a protein goal that will help (along with exercise and not having too extreme a calorie deficit) with muscle is to aim for around 0.8 g per lb of your healthy (based on BMI range) goal weight. So if aiming for 120, you'd aim for somewhere around 96 g of protein (no harm being over, no harm being under occasionally or even regularly if it's not far off, like 90 g). The amount of fats vs carbs you eat in addition to that don't matter for fat loss or muscle gain, it's simply personal preference and what helps you be content with your diet. I personally think the specific sources of carbs and fat are much more important than hitting specific macros, both for my satisfaction and for health, but some people do find that more fat or more carbs makes them more satisfied.1
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