In place of a road map!
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Dan, thanks so much for your help. I have reset my daily calories for lightly active. However, do we track our exercise still? Thanks.0
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30% protein
30% fat
40% carbs
Is this right for everyone? The reason I ask is it is telling me I need 127g of protein a day which is next to impossible. Perhaps I just needed to increase my calories and leave the macros alone?0 -
3 week plateau - will give it a try...0
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bump0
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30% protein
30% fat
40% carbs
Is this right for everyone? The reason I ask is it is telling me I need 127g of protein a day which is next to impossible. Perhaps I just needed to increase my calories and leave the macros alone?
HA.. I knew I couldn't be the only one who can't reach 40/30/30! I tried eating salmon and eggs for breakfast to try and boost it. (didn't work :huh: ). I am wayyy under all. Might just go back closer to mfp #0 -
Bump0
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30% protein
30% fat
40% carbs
Is this right for everyone? The reason I ask is it is telling me I need 127g of protein a day which is next to impossible. Perhaps I just needed to increase my calories and leave the macros alone?
HA.. I knew I couldn't be the only one who can't reach 40/30/30! I tried eating salmon and eggs for breakfast to try and boost it. (didn't work :huh: ). I am wayyy under all. Might just go back closer to mfp #
I have gotten in over 70 today but I am unbelievably stuffed. I can't imagine doubling that. I'm wondering of that is just for athletes/people who want to bulk up?0 -
bump0
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Thanks this is very interesting. A little hard to wrap your brain around at first, but I think I have been eating way too little. Especially since I want to start weight lifting.
You spent a lot of time giving us this information. I am very grateful!0 -
Bump0
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30% protein
30% fat
40% carbs
Is this right for everyone? The reason I ask is it is telling me I need 127g of protein a day which is next to impossible. Perhaps I just needed to increase my calories and leave the macros alone?
That's how I have mine set up. IMO, that works well while you're cutting BF (15-25% under TDEE), however, the food you choose to eat at your calorie range are just as important.0 -
Thanks for the great post.0
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thanks for this!0
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Ok I "think" I have figured it out but can Dan or somebody check I have comprehended it all correctly
I am 32 years old, 5ft 3 and weigh 150lbs at present. My BF% was 34.9% last Monday (will not be checking it again till beginning of next week) Katch-MaCardle gave me a BMR of 1332 the TDEE that was given from the fit2fatradio website was 2051 (moderate) I work out 6-7 days a week for at least half an hour to an hour (doing 30 day shred, Zumba & some strength with weights) normally do half hour 1 day and then an hour the next (am doing 30 Day Shred every day for half hour)
Dan has said
"visit http://www.fat2fitradio.com/tools/
Do the Military Body Fat Calc first, then the BMR tool.
The Military BF calc is accurate up to about 2%.
The BMR tool will give EXACT calories to eat on a daily basis.
This number is static and I only recommend eating back so your NET is at least 200 above BMR.
Add 20% to suggested calories to know your TDEE.
Use the Katch McGardle BMR number to know your BMR.
Never eat at or below BMR.
For Fat loss plans set up macros at 30% Protein/Fat.
This % is only because MFP wont allow single %."
So if I take my KM BMR 1332 and add 20% to get my TDEE that makes 1598, yet on the fat2fitradio website it 2051, I also read that I can or should minus 15% -20% and aim to eat that to lose weight? (Can't find where it was now) if that is so 2051-15% = 1743 or 2051 - 20% = 1640
Do I change my base calories on MFP as 1332 and then eat back all my exercise calories? I average betwwen 220 and 440 a day?!?!? I am a bit confused HELP!!!! Lol
Jen x
Edit: I want to reduce my weight, all over body measurements AND get my BF% down to about 22%0 -
Bumping0
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Fab advice!0
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I am little confused as well..I have read so much my brain is numb lol So any help would be great!
I have been told of two places to get my BMR so not sure which to use. Dan recommends the McArdle formula, but comparing the two sites the Benedict formula and the one from Fitnessfrog as very close. Which do I use?????? I do not want to starve my body I want to burn fat and loose the weight, but tone at the same time. I've lost 5 pounds but at a stand still now.
On fat2fitradio
my BMR is 1224 Katch-McArdle Forumla
TDEE is 1468.8 (at 20% more than my BMR)
So Carbs would be 40% of BMR = 489?...wow is this right?
Fat and Protein at 30% BMR=367? Really?
Harris-Benedict Formula says 1540
TDEE is 1848
so carbs= 616 <----double wow!
fat and protein=462
On another site Fitnessfrog,
my BMR is 1534
And says my TDEE is 2378
So my carbs would be set at 613 ? 40% of BMR
fat and protein at 460? at 30% of BMR
MFP says totally different so I'm confused o-O Which one do I use?
I'm 47
185 pounds
want to loose 55 pounds
5' 4
BF 53%
Moderate activities- light weights 3 days a week, walking or stationary bike other days (plus WII & Xbox360 Dancing and bowling with the kids bout 3 times a week lol)
I'd like to set up my own goals, but sure don't want to put in wrong info. I want to burn off the fat!
Can anyone help me figure this out plz?!!!! Thank you!0 -
saving for after work.0
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Thank you Dan - you contribute so much to this website!
I was a bit surprised at my body fat percentage using The Military Body Fat Calculator - 31.2%! Other website have always calculated similarly to Katch-McArdle where I am give the figure 26.4% - much more agreeable ;-)
Just a quick question if you don't mind:
I'm an office worker so fairly sedentary through the day. I walk 3-4 times per week - 45 minutes at a brisk pace. "How Many Calories Should I Eat?" gives me 1630 for sedentary (little or no exercise, desk job) and 1867 for lightly active (light exercise/sports 1-3 day/wk). Which box do you think I tick?
Just a bit about me: I lost 26lbs Jan 11 - Oct 11 before hitting the proverbial brick wall! I found MFP in February I have successfully lost a further 5.5lbs over the past 7 weeks by eating 1350 cals plus exercise cals but for optimum health I would like to eat and exercise a bit more.
Thanks :-)0 -
....
So Carbs would be 40% of BMR = 489?...wow is this right?
Fat and Protein at 30% BMR=367? Really?
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so carbs= 616 <----double wow!
fat and protein=462
...
So my carbs would be set at 613 ? 40% of BMR
fat and protein at 460? at 30% of BMR
...
So, for the first lot - Carbs = 122g, fat = 41g, protein = 92g0
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