HALP WITH MACROS, MBR, CALORIES AND ALL THE REST OF IT!

machinegunkate
machinegunkate Posts: 74 Member
edited November 10 in Health and Weight Loss
So, in these here forums I've come across many threads and posts about one thing or the other, but with dribs and drabs of information that I'm just so unfamiliar with that it's hard to wrap my head around. I'm looking for the low-down on all of it please and how I can tie them all in together!

Now, one thing I keep hearing above all is that the 1200 cal goal MFP sets for pretty much everyone wanting to lose weight is not sensible. Truth be told, I was happily going along MFP's suggested plan of 1200 cals until I kept reading how bad it is over and over in the forums, now it's messing with my head, and I one thing I don't want to be doing is the wrong thing here, I want to lose the weight as effectively and smartly as I can, but have no idea how to calculate what I need.

BMR is another thing that keeps popping up. Basal Metabolic Rate. I figured that much out. o.o

Macros - so I think this is protein/fat/carb portions right? How does one figure out what we each individually need? I hear a lot of people say on here that MFP sets the protein level much too low?

Any light shed will be so appreciated!

Also, an added question, I have a quite a lot of weight to lose, and I'm interested in lifting heavy (thanks to many heavy-lifting ladies on here). Should I wait til I have lost more weight to do this? I'm a little weary that I'll get a bulky look at this weight as opposed to trimming down and looking fit. Thanks again people! :flowerforyou:

Replies

  • Dexy_
    Dexy_ Posts: 593 Member
    You should always eat at or above bmr.

    In the nutrition world is is highly recommended to have your carbs/protein/fat to be set at 40/30/30 (this is %).

    As a woman you will NOT get bulky unless you take hormones especially to do so.
  • machinegunkate
    machinegunkate Posts: 74 Member
    Thanks Dexy. 40/30/30 sounds good. With the bulking thing...yeah I've read here over and over again people saying that women will not get bulky when lifting heavy, and I get that, but I was just curious if you're starting out pretty overweight if that changes the rule at all. I have New rules of lifting for women coming in the mail so I guess I'll find out soon enough ay.
  • pukekolive
    pukekolive Posts: 237 Member
    The 1200 figure is basically a generic figure that any woman should NOT go below.

    Most women apart from just-short-of-goal or petite will find their BMR (number of calories needed if you are basically in a coma i.e. no activity added)) to be more like 1500-1800.

    When your level of daily activity is added in (on MFP this is BEFORE you work out) this is your TDEE (total daily energy expenditure).

    Your deficit to get your average weekly weightloss is then deducted from you TDEE by MFP - this is why any further exercise should be logged to be added into your calorie allowance for food each day. It is then your choice whether or not you eat some or all of these exercise calories.

    ** One school of thought is that if you are grossly overweight you should not eat below the TDEE of your GOAL weight as this is the maintenance level of your goal and once you arrive there you will not need to change your eating habits **

    One useful site for BMR, TDEE and other calculators is

    http://www.fitnessfrog.com/calculators/tdee-calculator.html
  • PercivalHackworth
    PercivalHackworth Posts: 1,437 Member
    You should always eat at or above bmr.

    In the nutrition world is is highly recommended to have your carbs/protein/fat to be set at 40/30/30 (this is %).

    As a woman you will NOT get bulky unless you take hormones especially to do so.

    Woaw - Three lines, three mistakes :flowerforyou:
    You should always eat at or above bmr : FALSE

    You definitely don't want to eat around your BMR. That one is the basic energy required to perform what we call "vital" tasks : heart pumping, organs work, etc...
    You need to eat around your TDEE : Total Daily Energy Expenditure : Extra energy required for outter tasks : walking, train, eating, running, etc....
    Eating around your BMR will likely make your weight lose a pain, trust me :laugh:

    In the nutrition world is is highly recommended to have your carbs/protein/fat to be set at 40/30/30 (this is %). : FALSE
    There is no such statement. We use that rule in order to calculate the macros (Proteins, carbs, Fat).
    #1 : Non-compressible value (exceptions left asides) : FAT : 20-30% of the total intake per day
    #2 : Proteins, for tissue development, and for some amino acids called "essentials" (since the body cannot synthesize them. No official rule, but based on your goals : bulking, getting in shape, etc.. we go from 0,4 to 1.5 grams per bodyweight in LB. (again it's an open debate)
    #3 : You complete with carbs to hit your total calories goals

    Now according to that, it's more Fat : 30%, Proteins : 20-25%, Carbs : 55, 60% per day
  • thelowcarbrecipes
    thelowcarbrecipes Posts: 89 Member
    1. ignore the 1200 as the lowest everyone can eat, its just not true. you have to listen to your body and eat when you are actually hungry, not overeating tho.

    2. your bmr is just how much calories you would need if you were asleep 24 hours a day. you need to multiply that by your activity factor [1.2 for sedentary, 1.35 for modestly active, 1.5 for active. 1.75 for very active, 1.9 for very active and instense labour job]. That amount of calories is how much your body needs per day to maintain your current weight, eating at a deficit will make you lose weight.

    3. I eat 65% of my calories from fat, 30% from protein and 5% from carbs, I have lost 54lbs with way really easily over 5 month. I find that carbs just make me want to eat more as they just spike my insulin levels, fat and protein really make me full so i dont end up eating that much at all, some days im below 1000 calories but an average day is 1300-1500

    4. Dont worry about getting bulky by lifting, its almost impossible for that to happen for a women with out SERIOUS dedication over a long time.
  • thankyou4thevenom
    thankyou4thevenom Posts: 1,581 Member
    Thanks Dexy. 40/30/30 sounds good. With the bulking thing...yeah I've read here over and over again people saying that women will not get bulky when lifting heavy, and I get that, but I was just curious if you're starting out pretty overweight if that changes the rule at all. I have New rules of lifting for women coming in the mail so I guess I'll find out soon enough ay.

    If the book is on the way, I would almost stop reading this thread. I'll explain why.
    You're going to get lots of different opinions on how much and of what to eat. The answer is there is no answer for everyone.

    I would sit back and wait for the book to come, read it cover to cover before you do anything and then come back onto the boards and find the weight lifting groups. There's one specifically for NROL4W.

    The book will answer a lot of your questions and you'll find yourself less confused that going through the massive varying opinions on here.
  • sonician1974
    sonician1974 Posts: 15 Member
    I'm +1 to thelowcarbrecipes. I've lost 54lbs since Nov 28th with the same ratios, 5% carbs, 30% protein and 65% fats.
    It's been awesome, I've been satiated the entire time, and I feel a hell of a lot better than I did just three months ago.

    8602948.png
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