Help me decipher weight gain after tracking calories/macros for a week

[Anonymous]

I just used MyFitnessPal to calculate my calories/macros for a normal week. I didn't make an effort to diet or change anything because I wanted to see where I was currently. I've gained about 5 pounds in the last 6 months.

What I found is that I'm naturally eating about 1500-1600 calories a day and working out (according to my apple watch and MFP app) gives me 200 calories credit most days. So I am netting 1300-1400 calories a day! That seems really low and I don't feel like I should have to stay under that to be a healthy weight. for the past decade I've been about 148-150 pounds and I'm 5'6". The weight gain has put me up to about 155 at 5'6". I'm 45 years old, female.

What do I do? Do I really need to cut calories further? My macros were a weekly average of 34% carbs, 46% fat, 20% protein. Is that the issue? My foods highest in fats were eggs and the good cheese I eat. I also eat one pat of real butter on my whole grain toast in the mornings.

Ugh . . .

[Anonymous]

Obviously you need to reduce calories if you are gaining.

I don’t think Myfitnesspal works well. It underestimates calories, and it overestimates the offsets from exercise.

[Anonymous]

Anonymous wrote:Obviously you need to reduce calories if you are gaining.

I don’t think Myfitnesspal works well. It underestimates calories, and it overestimates the offsets from exercise.

I scanned barcodes, weighed portions, and uploaded full recipes plus using the serving size. It took a lot of time but I really wanted to see a true account of one week. So I think the calories are accurate.

I’ll give you that the calorie burn is probably high. But even so, I was only eating 1500-1600 calories. That doesn’t seem like it should be adding up to weight gain.

[Anonymous]

If you can maintain 155 at 5'6 at 45, go with that. If you keep gaining, you will have to cut calories even further.

[Anonymous]

Anonymous wrote:I just used MyFitnessPal to calculate my calories/macros for a normal week. I didn't make an effort to diet or change anything because I wanted to see where I was currently. I've gained about 5 pounds in the last 6 months.

What I found is that I'm naturally eating about 1500-1600 calories a day and working out (according to my apple watch and MFP app) gives me 200 calories credit most days. So I am netting 1300-1400 calories a day! That seems really low and I don't feel like I should have to stay under that to be a healthy weight. for the past decade I've been about 148-150 pounds and I'm 5'6". The weight gain has put me up to about 155 at 5'6". I'm 45 years old, female.

What do I do? Do I really need to cut calories further? My macros were a weekly average of 34% carbs, 46% fat, 20% protein. Is that the issue? My foods highest in fats were eggs and the good cheese I eat. I also eat one pat of real butter on my whole grain toast in the mornings.

Ugh . . .

That doesn't seem like enough protein. Also, do you still drink alcohol? If so, that needs to go and only be consumed for special occasions.

[Anonymous]

Anonymous wrote:

Anonymous wrote:I just used MyFitnessPal to calculate my calories/macros for a normal week. I didn't make an effort to diet or change anything because I wanted to see where I was currently. I've gained about 5 pounds in the last 6 months.

What I found is that I'm naturally eating about 1500-1600 calories a day and working out (according to my apple watch and MFP app) gives me 200 calories credit most days. So I am netting 1300-1400 calories a day! That seems really low and I don't feel like I should have to stay under that to be a healthy weight. for the past decade I've been about 148-150 pounds and I'm 5'6". The weight gain has put me up to about 155 at 5'6". I'm 45 years old, female.

What do I do? Do I really need to cut calories further? My macros were a weekly average of 34% carbs, 46% fat, 20% protein. Is that the issue? My foods highest in fats were eggs and the good cheese I eat. I also eat one pat of real butter on my whole grain toast in the mornings.

Ugh . . .

That doesn't seem like enough protein. Also, do you still drink alcohol? If so, that needs to go and only be consumed for special occasions.

I never drink.

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:I just used MyFitnessPal to calculate my calories/macros for a normal week. I didn't make an effort to diet or change anything because I wanted to see where I was currently. I've gained about 5 pounds in the last 6 months.

What I found is that I'm naturally eating about 1500-1600 calories a day and working out (according to my apple watch and MFP app) gives me 200 calories credit most days. So I am netting 1300-1400 calories a day! That seems really low and I don't feel like I should have to stay under that to be a healthy weight. for the past decade I've been about 148-150 pounds and I'm 5'6". The weight gain has put me up to about 155 at 5'6". I'm 45 years old, female.

What do I do? Do I really need to cut calories further? My macros were a weekly average of 34% carbs, 46% fat, 20% protein. Is that the issue? My foods highest in fats were eggs and the good cheese I eat. I also eat one pat of real butter on my whole grain toast in the mornings.

Ugh . . .

That doesn't seem like enough protein. Also, do you still drink alcohol? If so, that needs to go and only be consumed for special occasions.

I never drink.

When I plateaued, I started trying to get better/longer sleep, increased daily walking (i.e. swapped walking for car on short errands), took 2 days rest a week from working out. Switched my water to water mixed with unsweetened cranberry juice, limited my daily coffee. All these things made a big difference over the course of 6-8 weeks and I was able to drop that last 10 lbs.

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:I just used MyFitnessPal to calculate my calories/macros for a normal week. I didn't make an effort to diet or change anything because I wanted to see where I was currently. I've gained about 5 pounds in the last 6 months.

What I found is that I'm naturally eating about 1500-1600 calories a day and working out (according to my apple watch and MFP app) gives me 200 calories credit most days. So I am netting 1300-1400 calories a day! That seems really low and I don't feel like I should have to stay under that to be a healthy weight. for the past decade I've been about 148-150 pounds and I'm 5'6". The weight gain has put me up to about 155 at 5'6". I'm 45 years old, female.

What do I do? Do I really need to cut calories further? My macros were a weekly average of 34% carbs, 46% fat, 20% protein. Is that the issue? My foods highest in fats were eggs and the good cheese I eat. I also eat one pat of real butter on my whole grain toast in the mornings.

Ugh . . .

That doesn't seem like enough protein. Also, do you still drink alcohol? If so, that needs to go and only be consumed for special occasions.

I never drink.

When I plateaued, I started trying to get better/longer sleep, increased daily walking (i.e. swapped walking for car on short errands), took 2 days rest a week from working out. Switched my water to water mixed with unsweetened cranberry juice, limited my daily coffee. All these things made a big difference over the course of 6-8 weeks and I was able to drop that last 10 lbs.

Why unsweetened cranberry juice?

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:I just used MyFitnessPal to calculate my calories/macros for a normal week. I didn't make an effort to diet or change anything because I wanted to see where I was currently. I've gained about 5 pounds in the last 6 months.

What I found is that I'm naturally eating about 1500-1600 calories a day and working out (according to my apple watch and MFP app) gives me 200 calories credit most days. So I am netting 1300-1400 calories a day! That seems really low and I don't feel like I should have to stay under that to be a healthy weight. for the past decade I've been about 148-150 pounds and I'm 5'6". The weight gain has put me up to about 155 at 5'6". I'm 45 years old, female.

What do I do? Do I really need to cut calories further? My macros were a weekly average of 34% carbs, 46% fat, 20% protein. Is that the issue? My foods highest in fats were eggs and the good cheese I eat. I also eat one pat of real butter on my whole grain toast in the mornings.

Ugh . . .

That doesn't seem like enough protein. Also, do you still drink alcohol? If so, that needs to go and only be consumed for special occasions.

I never drink.

When I plateaued, I started trying to get better/longer sleep, increased daily walking (i.e. swapped walking for car on short errands), took 2 days rest a week from working out. Switched my water to water mixed with unsweetened cranberry juice, limited my daily coffee. All these things made a big difference over the course of 6-8 weeks and I was able to drop that last 10 lbs.

Why unsweetened cranberry juice?

B/c it's a natural diuretic. You could do regular cranberry bu it has unnecessary sugar.

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:I just used MyFitnessPal to calculate my calories/macros for a normal week. I didn't make an effort to diet or change anything because I wanted to see where I was currently. I've gained about 5 pounds in the last 6 months.

What I found is that I'm naturally eating about 1500-1600 calories a day and working out (according to my apple watch and MFP app) gives me 200 calories credit most days. So I am netting 1300-1400 calories a day! That seems really low and I don't feel like I should have to stay under that to be a healthy weight. for the past decade I've been about 148-150 pounds and I'm 5'6". The weight gain has put me up to about 155 at 5'6". I'm 45 years old, female.

What do I do? Do I really need to cut calories further? My macros were a weekly average of 34% carbs, 46% fat, 20% protein. Is that the issue? My foods highest in fats were eggs and the good cheese I eat. I also eat one pat of real butter on my whole grain toast in the mornings.

Ugh . . .

That doesn't seem like enough protein. Also, do you still drink alcohol? If so, that needs to go and only be consumed for special occasions.

I never drink.

When I plateaued, I started trying to get better/longer sleep, increased daily walking (i.e. swapped walking for car on short errands), took 2 days rest a week from working out. Switched my water to water mixed with unsweetened cranberry juice, limited my daily coffee. All these things made a big difference over the course of 6-8 weeks and I was able to drop that last 10 lbs.

Why unsweetened cranberry juice?

B/c it's a natural diuretic. You could do regular cranberry bu it has unnecessary sugar.

^ *but*

[Anonymous]

Cut all juice, cut all sugar, very little fruit as that is just sugar. Eat kale chips and peanut sauce without added sugar, and drink a LOT more water. If you do drink tea, add honey only if you want sweetener. I drink mine plain. Or, you can cut a lemon slice and boil it in hot water and drink that. It helps cut fat anyway and no sugar. Also, sub all that cheese and find another alternative. Bread is not necessary. Do egg white bites instead without much added but pepper. I think that is it. NO Starbucks. I laugh when my coworker works out with me and wonders how she is not losing any weight. She drinks all of that fattening Starbuck's all day long. Water is always best. Humans do not need all this tasty food. That just leads to obesity.

[Anonymous]

Anonymous wrote:Cut all juice, cut all sugar, very little fruit as that is just sugar. Eat kale chips and peanut sauce without added sugar, and drink a LOT more water. If you do drink tea, add honey only if you want sweetener. I drink mine plain. Or, you can cut a lemon slice and boil it in hot water and drink that. It helps cut fat anyway and no sugar. Also, sub all that cheese and find another alternative. Bread is not necessary. Do egg white bites instead without much added but pepper. I think that is it. NO Starbucks. I laugh when my coworker works out with me and wonders how she is not losing any weight. She drinks all of that fattening Starbuck's all day long. Water is always best. Humans do not need all this tasty food. That just leads to obesity.

All this for 10 pounds?


Nah. 155 pounds at 5'6" is healthy enough, OP.

[Anonymous]

Anonymous wrote:Cut all juice, cut all sugar, very little fruit as that is just sugar. Eat kale chips and peanut sauce without added sugar, and drink a LOT more water. If you do drink tea, add honey only if you want sweetener. I drink mine plain. Or, you can cut a lemon slice and boil it in hot water and drink that. It helps cut fat anyway and no sugar. Also, sub all that cheese and find another alternative. Bread is not necessary. Do egg white bites instead without much added but pepper. I think that is it. NO Starbucks. I laugh when my coworker works out with me and wonders how she is not losing any weight. She drinks all of that fattening Starbuck's all day long. Water is always best. Humans do not need all this tasty food. That just leads to obesity.

You would have to eat massive piles of fruit for it to cause weight gain. Avoiding unprocessed fruit is stupid. Your “diet” here sounds horrendous.

Real food is tasty. Like the stuff that is grow in the ground or slaughtered and you eat it directly. You should try it some time.

OP - I think your weight is fine. If you are healthy who cares.

[Anonymous]

How do you know you’ve gained 5-6 pounds? Do you weigh daily or did you just weigh in once?

[Anonymous]

Eat more whole food, more protein, start meals with bone broth or broth based soup, drink plenty of water or unsweetened tea- never drink your calories.