Calorie tracking to lose weight

[Anonymous]

Anonymous wrote:I use the tracker called LoseIt! and I really like it.

+2

But a smoothie for dinner? Why?
I eat around 1100 calories a day and have much more satisfying meals.

[Anonymous]

Anonymous wrote:I use the tracker called LoseIt! and I really like it.

I use it, too. I have lost about 6 pounds since January 1. But I don’t have protein goals (140 grams seems insane and trendy, not good nutrition). I just eat normally but track.

[Anonymous]

Anonymous wrote:

Anonymous wrote:Op - sorry here is an example of my food

Breakfast - coffee, Greek yogurt and 1/3 cup of granola

Lunch - Cesar salad with 1 cup shrimp

Dinner - 1 large smoothie- 39 grams protein, 57 grams carbs for a total of 450 calories

Snack - handful of nuts or an apple

Your breakfast has too much fat - the granola. Add chia seeds and fresh fruit instead. Miss the sweetness of the granola, add a drizzle (not much) of honey or maple syrup.

Your lunch is great, your snack is again too much fat - add hard boiled egg to the apple, or some lean protein (little bit of grilled chicken).

Your dinner is crap. Eat real food, not a smoothie. Go with whole grains - sweet potato, quinoa, brown rice, and lean protein - chicken, fish, lean ground chicken or turkey.

Do you ever 💩? There is zero fiber in your diet.

[Anonymous]

Op - another example of my food

Breakfast - two eggs, chicken crumbles, rice plus a cup of coffee. 345 calories

Lunch - 1/2 cup shrimp and salad 300 calories

Dinner - yogurt and fruit (200 calories) and a protein shake (150 calories)

Snack - apple (50 calories)

1040 calories - probably too low for the day but that’s what I ate.

[Anonymous]

That’s an unsustainable amount of protein. You need to make dietary changes that you don’t have to think about all the time else you will backslide

[Anonymous]

Anonymous wrote:Everything I have read says the only real way to lose weight it to track calories. DH has gotten into calorie tracking and macro tracking and I am starting to as well.

He is aiming for 2300 calories a day with 180 grams of protein. He lifts 3 days a week and walks 4. Trying to lose 20ish pounds. He is 5’10 and weighs 211.

I am aiming for 1500 calories a day with 140 grams of protein. I walk around 15,000 steps a day plus do yoga or weight lifting 2-3 times a week. I am among to most 10-15 pounds. I am 5’7” and weigh 146.

Do the calorie and protein amounts seem feasible to losing this sort of weight?

Your number sound great to me. I’m a 48 year-old female height 5 foot four and I use similar macros. If I find it hard to make the 140 g of protein then at least I aim for 100 and work up from there. As long as I’m above 100 and protein and under 1400 cal I’m good. Your husband’s macro sound a little off to me – I would recalculate his TDEE and figure out his deficit.. With a caveat that if it’s working for him just leave it be. There’s a group called Macros Inc on Facebook that is amazing, they give free macro advice and also have coaches you can hire that are a godsend. I use them and I also use the My Macros app to track my food.

[Anonymous]

I think people got mixed up on social media

I used to read people talk about 1g of protein per KG

Then a bunch of people said one grain of 1g of protein per pound that is so much different than per KG

Not to mention, I think it’s supposed to be your ideal weight so if you’re at 150 trying to get to 130 then you should be eating for the 130. But also convert that to Kg: 60g or more.

[Anonymous]

Anonymous wrote:Op - also what apps do you use to track?

Chat GPT is the best. Take a picture of your food, ask it to give you calorie and macros.

[Anonymous]

I was 132 lbs and had been advised to eat 90-120 grams of protein. Trainers and nutritionists.
I'm now 115 lbs and told to aim at least for the 120 minimum to grow more muscle.