Calories vs. Macros

Mountainbreezes
Mountainbreezes Posts: 10 Member
in Food and Nutrition
Hello,
I've run into a snag that I was hoping to get some input on. My calorie goal is about 1200, but I've set it for a higher protein goal (not super high, just higher). I always end up pretty far under that goal. I'm not aiming for perfection, I set it higher than it really needs to be since seeing that helps motivate me. I'm losing weight successfully so far, but I really don't want to lose muscle if I can help it. This isn't exactly a question of how much protein one needs, but when y'all end up much lower in protein, but you've met the calorie intake for the day, do you stop eating, or decide to go over so you can meet the macro goal? Or would that depend on physical activity, etc? I know people say calorie is a calorie is a calorie, but protein is an important nutrient. Watcha think?

Replies

  • AnnPT77
    AnnPT77 Posts: 34,638 Member
    Depends on how far under, and whether it's been a pattern or is an unusual day.

    Early in weight loss, one of my first challenges was getting enough protein. I was aiming for at least 0.6-0.8g per pound of healthy goal weight per day, at that time. I'm vegetarian, so some of the standby options (like chicken or tuna or shrimp) are literally off the table.

    For a while, I focused on tweaking my eating patterns so I was habitually getting the desired amount of protein. That was a helpful frame for me, planning in the protein I felt I needed vs. looking at it from a "what do I do on a day I don't get enough protein" basis. YMMV.

    This thread was a help:

    https://community.myfitnesspal.com/en/discussion/10247171/carbs-and-fats-are-cheap-heres-a-guide-to-getting-your-proteins-worth-fiber-also

    Now, in maintenance, if I'm materially short on protein, I'd usually be willing to eat a little over goal and have a protein-y snack, but it's rare to have this issue with the set of routine eating habits I've developed by this point.

    If you're still in the loss phase, one thing to think about would be estimating your calorie needs to maintain your current weight. Anytime you eat less than that, you're still losing weight, even if eating above your goal calories. For example, if you're losing about a pound a week, you have about a 500 calorie daily deficit. Eating a protein-rich snack for 100 calories would get you closer to your protein goal, with the result that you'd reach goal weight roughly a few hours later than if you hadn't eaten it that day. (Example: If you ate 100g canned tuna, you'd get around 19-20g of protein for around 100 calories.)

    I don't think obsessive adherence to a protein goal is essential, though persistently getting too little is probably not a great plan.

  • kshama2001
    kshama2001 Posts: 28,052 Member
    Mountainbreezes wrote: »
    Hello,
    I've run into a snag that I was hoping to get some input on. My calorie goal is about 1200, but I've set it for a higher protein goal (not super high, just higher). I always end up pretty far under that goal. I'm not aiming for perfection, I set it higher than it really needs to be since seeing that helps motivate me. I'm losing weight successfully so far, but I really don't want to lose muscle if I can help it. This isn't exactly a question of how much protein one needs, but when y'all end up much lower in protein, but you've met the calorie intake for the day, do you stop eating, or decide to go over so you can meet the macro goal? Or would that depend on physical activity, etc? I know people say calorie is a calorie is a calorie, but protein is an important nutrient. Watcha think?

    For weight loss, I would never go over on calories to meet a macro goal. However, my weekly weight loss goal is very conservative, while your calorie goal is pretty aggressive, and unless you are very very short AND sedentary, it's lower than it needs to be. See https://www.aworkoutroutine.com/1200-calorie-diet/

    Also:

    9kjwnia17qv9.jpg

    That said, (pre) planning, as mentioned above, is the best way to meet your goals, whether they be calories or macros. I eat basically the same breakfasts, lunches, and snacks, but it is very useful for me to prelog dinner. I saw this on a friend's FB feed:

    https://www.youtube.com/watch?v=s76Dju_z6NI

    and thought it looked like a lot of fun, but probably very high in calories, so I prelogged it, and even using half the cheese and considerably less butter, it was over 700 calories. I made it like that for my partner, for the fun cooking experience, and for me just made grilled ham and cheese, with only 8 g butter rather than 2 T. (The video says "ham" but the instructions say "Italian ham;" I used prosciutto, which is what it looks like, which may indeed be "Italian ham.") Best grilled ham & cheese ever!
  • capgordon6530
    capgordon6530 Posts: 212 Member
    This is a struggle for me tbh
  • Mountainbreezes
    Mountainbreezes Posts: 10 Member
    Thanks Ann, that’s helpful, I think if I go for an overall build up of protein intake I should get there, something to push for. I tend to get bogged down in the day by day stuff.
    Kshama, that looks amazing, I might need to try that sometime! I know 1200 is low, I don’t think I actually eat that, probably more than I realize. Besides that, I really am that short, and newly sedentary.
    I’ve considered protein powders since if I’m over calories it’d be nice to get just protein, instead of more of everything like you would by eating food. But I feel like that shouldn’t be necessary for my goals if I do things right.

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