**READ THIS** Figuring out your calorie goals

What is the best macro nutrient ratio to be at to loose weight and fat and maintain lean body mass?

Protein is king here... 40% protein, 30% carbs and 30% fat is the best ratio from my understanding. Not only is protein necessary for muscle development, but it keeps me full longer. Providing enough fat in your diet enables your body to burn what you are consuming more efficiently. I see carbs as a filler, but really they provide you with the quick burst of energy needed after a meal.

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Ok so I input all my numbers and this is what I got...

Harris-Benedict Formula- BMR is 1975
Katch-McArdle BMR is 1362

Height: 5'7
My CW: 258
My GW: 165
BF%: Roughly 61%(yikes I know.)

I workout 5-6 days a week for 30-45 minutes a day. So I chose moderately active which according to that website I should be eating 3108 calories. MFP has me eating roughly 1800 calories to lose 2 lbs a week. I figured since I have more than 75 lbs to lose 2 lbs is safe for now. 3000 calories seems like an awful lot. So which number do I go with? MFP or the calculations I got from the fat 2 fit website? Thanks for any help you can give me!

Given your body fat percent, 2 lbs a week weight loss is reasonable. In my opinion, you should be consuming somewhere around 2400-2500 calories per day. The reason for this is that your body needs at a minimum 1900 cals (your bmr). Since you are so active, you need to bump that figure up. To lose weight efficiently and effectively you should be eating a few hundred cals more than your BMR. If I had to give you a final figure, you would probably be fine at 2400 cals per day.

Also, any time you lose more than 5lbs, you should recalculate your figures to ensure you are still in line.

A good site to refer to for a second opinion on calculated amounts is http://scoobysworkshop.com/calorie-calculator/

Ok read the info and please somebody tell me if I got this right!

5ft 3in
152.2 lbs
BMR 1322
TDEE 2046 (moderate)

Is 2046 what I'm suppose to eat daily or should I subtract 20% from this number?

I will appreciate greatly any reply:flowerforyou:

If you got that tdee figure from the chart on fat 2 fit it already has a deficit and is the number you should eat. You need to ADD 20% to the chart figure to get your actual tdee.

I just wanted to add, the fat2fit website takes into consideration your activity level. The idea is that you should be eating the same number of calories each day , essentially eating like the thinner you. If you want to lose weight you can eat 200-300 cals less than your TDEE, but this should be revisited throughout your weight loss. Once you get close to your goal weight, you want to ensure you are continuing to eat 2046 cals per day.

Ive been reading through this and I'm quite confused.. I understand the mechanisms, but.. If were eating back the calories that we work off because we have a certain calorie count our body needs.. how are we losing weight? Is it basically saying if our BMR says to eat 1200, and we excercise 800, eat it back, get back to 1200.. we're going to lose weight?

Bmr is what your body needs just to keep you alive. You lose weight by creating a deficit from your tdee, NOT bmr. If you eat under bmr eventually loss will stop and you will end up skinny fat.

Oooh, thank you so much!

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bump so I compare this with what I've already figured out
thanks!

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