are my values ok

housemr
housemr Posts: 17 Member
edited November 7 in Food and Nutrition
i am looking for some help with my values. according to myfitnesspal these should be my values to lose 1lb per week
2130 calories
293 carbs
71 fat
80 protein.

i have no issue at all getting protein and i am usually eating over 100 a day. my concern is with my calorie to fat ratio. picking three random examples from the past week i have gone 1720/62 , 2000/69, 1400/70

i want to make sure that i am not putting my body in starvation mode or hurting my weight loss but it seems that i have issues getting the calories near the recommended level. am i hurting myself? any suggestions? please advise

i can share my log if need (and possible)

Replies

  • housemr
    housemr Posts: 17 Member
    Also, i am not eating bad fatty cuts of meat either.
  • SueInAz
    SueInAz Posts: 6,592 Member
    You can adjust the macro levels to suit you. If you'd feel better eating more good fats and protein, then raise those percentages to match. I personally keep my carbs below 90 grams most days on a 1400 calorie diet.
  • housemr
    housemr Posts: 17 Member
    Can i adjust those manually?

    So does my calorie level seem ok.
  • SueInAz
    SueInAz Posts: 6,592 Member
    Can i adjust those manually?

    So does my calorie level seem ok.
    If you go onto the Home tab there's a Goals link. You can manually adjust your goals there.

    Since I don't know anything about your height, weight, activity level or how much weight you want to lose each week, I can't honestly say if your goal calories are correct, but if you put all of that information into MFP, I'd trust it's results. For example, as a 5'3", 45 year old female, my maintenance (not losing) calorie goal is 1450. That's a lot less than your goal but I'm probably a lot smaller and I'm at my target weight.

    If you find after a week or two that you aren't losing weight quickly enough, you should have some room to adjust downward but again, I'd trust MFP.
  • housemr
    housemr Posts: 17 Member
    Thanks. I set my goal to lose 1lb a week when i signed up. i am 5"11 254 (now 246) male.
    values are
    (2630-500 less a day to lose 1lb a week) = 2130 calories
    293 carbs
    71 fat
    80 protein.

    i am eating above the protein and right on with the fat. mainly just wanted to make sure i am not hurting myself but eating less calories as i am full and seem to be getting a good amount of veggies and protein.
  • neanderthin
    neanderthin Posts: 10,267 Member
    I love fatty cuts of meat....ribeyes rule!
  • Amumford
    Amumford Posts: 4
    You should really drop your carb intake and increase your protein (100g is to low). A good place to start is about 50% carb / 30% protein / 20% fat. From there you can adjust. Especially if you are working out, lifting weights etc, you are going to be losing muscle mass quickly.
  • housemr
    housemr Posts: 17 Member
    Those are just my values myfitnesspal suggest.

    i am averaging per day
    1400-1800 calories
    115 carbs
    70 fat
    100-125 protein
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