New to macros and my fitness pal

kylieandrew1987
kylieandrew1987 Posts: 3 Member
in Health and Weight Loss

Hi all,

I work out 5 days a week burning approximately 900 calories with cardio work. I don't use weights at this stage. I do a moderate amount of walking at work as well with periods of sitting. I have logged my goals into my fitness pal and have chosen to lose 0.5kg per week and that I am lightly active.

I'll be honest. I have a history of an eating disorder and carbs terrify me. I currently weigh 75kg and am 165cm in height and am a 38 year old female. My macros breakdown is 1750 cals, 219g carbs, 88g protein and 58g fat. My question is, is this amount of carbs okay for weight loss given my activity level? On weekends I walk my dogs and might burn 400-600 cals but generally consider these rest days. To me, this amount of carbs seems quite high. I could be wrong but it seems a lot. I worry that I will gain weight not lose. Currently, I do not eat breakfast or lunch and needless to say, I crave a lot of sugar, my legs especially ache a lot and I am tired all the time.

For those who are experienced, can you please tell me if these macros seem okay given information I have provided. Or point me in the direction where I can educate myself some more. Thank you :)

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Best Answer

  • amylieb
    amylieb Posts: 1 Member
    edited September 29 Answer ✓

    I agree that is a lot of carbs. I try to do 40% of calories from carbs, 40 from protein and 30 from fats. Remember calories in versus calories out is the most important thing. That being said, if you aim for healthier foods the cravings should go away. I also try to do about 30 grams of protein at each meal. That keeps me from being hungry and keeps my energy up. I never skip breakfast or lunch even if I just do a protein shake. Good luck in your weight loss and (most importantly) health journey!

Answers

  • kylieandrew1987
    kylieandrew1987 Posts: 3 Member

    Thank you for that advice. I really appreciate it.

  • yirara
    yirara Posts: 10,741 Member

    Carbs or any other macros have no bearing on weightloss. Total calories have though. If you don't feel full and happy on less carbs you will have a hard time losing weight. If it turns out this is too much for you then try something else. Or ignore macros altogether, but try to get at least enough protein.

    however, if you have a history of disordered eating then you should discuss this with your therapist.

  • kylieandrew1987
    kylieandrew1987 Posts: 3 Member
    https://community.myfitnesspal.com/en/discussion/comment/48780522#Comment_48780522

    Thank you for this. I struggle to get enough protein as I tend to not like a lot of meat. Having said that, is it worth looking into protein shakes given I do cardio and not weights? Yeah my therapist in the past doesnt recommend calorie counting given the eating disorder. But I don't really know how else to track my food intake.

    So tracking macros isn't as important as the calories in vs calories out?

  • sollyn23l2
    sollyn23l2 Posts: 2,136 Member
    https://community.myfitnesspal.com/en/discussion/comment/48780544#Comment_48780544

    Counting macros is essentially the same thing. If your therapist doesn't want you tracking calories, they probably don't want you counting macros either. It sounds like you're trying to find a way to "get around" your therapists advice. Focus on eating reasonably and forget about the tracking. Focus on paying attention to your hunger and fullness cues. Honestly, I recommend getting off MFP, as a lot of the advice you see on here is reminiscent of eating disorders.

  • Strudders67
    Strudders67 Posts: 1,023 Member

    Your therapist knows you better than strangers on here. Some people feel fuller on carbs, others on fat and many find that it's protein that helps. I'm one that fills up on protein - and, if you're exercising, it's particularly helpful for muscle recovery.

    If you google it, there are guidelines as to how much protein you should have a day. As an active person, I think the suggestion is 1g per kg of body weight. If you can get up to 75g of protein a day, you may find you feel fuller which may curb your sugar cravings and you may also find that your leg pains decrease. Ann may well chip in at some point with her handy spreadsheet that shows foods that are good for protein but nuts, eggs, cheeses, wholemeal bread, legumes and plain soya or Greek yoghurt will help considerably. It's a case of playing around with what foods help to keep you on track towards a healthy you.

  • age_is_just_a_number
    age_is_just_a_number Posts: 1,270 Member

    I agree with the above comments. My thoughts:

    Take care of yourself. Don’t expect instant results. Build a positive relationship with healthy food.

  • AnnPT77
    AnnPT77 Posts: 37,969 Community Helper
    https://community.myfitnesspal.com/en/discussion/comment/48780544#Comment_48780544

    I can't comment on whether you should be counting calories, because I'm not qualified. That's a question for you and your medical team.

    It's possible to get enough protein without eating meat. I do, and I'm ovo-lacto vegetarian. Yes, adequate protein is important for everyone. That's true even if not counting macros, not counting calories.

    Some people need more protein than others, but that's a complicated question. It's true that people trying to build muscle will want to get ample protein, but yes, even cardio places demands on our body that make it necessary to get an adequate minimum. If it's your medical team that told you to eat 88g protein, then that level is probably right for you.

    Sollyn's absolutely right that counting macros gets a person to the same place as counting calories while paying attention to getting reasonable nutrition. Each macro has a characteristic calorie level: Carbs and protein are about 4 calories per gram, fats 9 calories per gram, alcohol 7 calories per gram. (Yes, alcohol isn't really a macro, but it has calories and many people consume some.)

    To get adequate protein without eating meat, you can eat dairy, eggs or fish/seafood if you eat those. Otherwise, there are numerous plant sources of protein. If eating only plant protein, there are some nuances to pay attention to, such as micronutrients not ample in most plants, plus the importance of varying protein sources in ways that will give better odds of getting all the essential amino acids. Many people choose to use protein supplement - protein drinks, powder, or bars, for example - if they can't get enough protein from food.

    Talk with your medical team about whether you should be counting macros, and take their guidance.

  • age_is_just_a_number
    age_is_just_a_number Posts: 1,270 Member

    I was thinking about this post, looking at your BMI of 27.5, you don't 'need' to lose weight. You currently do a lot of cardio. I'm wondering if you should incorporate strength or resistance training to build muscle? Focusing on building muscle might be a better approach than counting calories or macros. Again, I'm not a professional. Speak with your medical team.

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