Calorie breakdown to lose weight-- help!

[Anonymous]

I have committed myself to dropping the excess weight I put on over the past few years. I am using myfitnesspal and tracking everything. However, I am not sure what my protein/ fat/ carb goals should be. I would just like some input from other health minded people as I attempt to find a good baseline for me.

I am mid 20s, female, 5'7, 250 pounds (yep... Not a typo). Generally a size 18 in clothes like old navy, wear a Xl or XXL at Ann Taylor loft for shirts. Carry a lot of weight in my midsection.

I've always been heavier but used to be very active-- like I could run 3 miles straight while weighing 200+ pounds, and do very difficult yoga classes. I am not as in shape now, but today I did 35 min on the arc trainer and almost maximum height the whole time. I guess I'm just trying to get across that although I'm fat I am still active.

So part of tracking food on myfitnesspal is paying attention to how much fat/ carbs/ protein you eat. It sets standards, but I am not sure if they are what I should be using. I am confused because MFP says I need to eat 1700 calories a day to lose 2 pounds per week (I know if I do that the weight will come off faster in the beginning...) and I did a macros calculator online and it said I should be eating Over 2000 calories a day.

The macro breakdown it gave me was 238 carbs, 206 protein and 66 fat.

I have no idea how to adjust this. What I know is that I feel better when I eat fewer grain carbs and less sugar. That's what I try to do. I've lost 13 pounds since my highest weight ever. I know this may seem like a super specific post but I need a clear plan and to hold myself accountable. I know what's healthy; I know how to cook and like it, I like vegetables and don't drink soda ... I don't need the basics... Just to try to figure out what these targets should be to help me.

Thanks for any specific suggestions or tips, or if it's not specifically about my question but you think it would help, also, thank you very much.

[Anonymous]

Well, didn't realize that was so long. Sorry ....

-OP

[Anonymous]

Hi op...my suggestion is to pay more attention to how you feel than the macros. I know that sounds wishy washy, but if you feel better eating less carbs, then eat less carbs. Stick to around 1700, but don't freak out if one day it's 1900 or some day you're not as hungry and only get 1500. If you're exercising, don't use the MFP calorie burn estimates, I find them incredibly high. Get a fitbit or something similar that tracks your heart rate and can therefore better estimate your calorie expenditure. Eat more whole unprocessed foods, get out and move your body, don't stress about the process, and be patient. You'll get there!

[Anonymous]

Thanks! That is basically what I am doing. I guess I just feel like I should have some sort of breakdown in mind, even if I end up varying it. For example, most calculators say I should be getting 200 g of proteins a day, which I find impossible. Even when I try to be very cognizant of adding proteins. Any thoughts on that?

[Anonymous]

Anonymous wrote:Thanks! That is basically what I am doing. I guess I just feel like I should have some sort of breakdown in mind, even if I end up varying it. For example, most calculators say I should be getting 200 g of proteins a day, which I find impossible. Even when I try to be very cognizant of adding proteins. Any thoughts on that?

200g protein per day is a LOT, so I'm guessing you're looking at body building websites? How much do you exercise and how much of that is weight training? I just looked at my MFP page and looked back and I get about 70-100 g of protein each day, and I'm pretty mindful of protein if that helps. I'm 5'5 and 160 (hoping to be 150!).

[Anonymous]

I also use myfitnesspal and have used it on and off since its early days as a website. Please remember often the data is user-entered so the calories are correct but the other items are not. I never watch the fat/protein/carb ratios. I tend to eat few carbs because I am grain-free due to an autoimmune disorder. My other issue with it is it says monounsaturated fats (like an avocado) is bad. It always tells me my goal is less fat when eating an avocado.

Use it as a guide but tailor it to your goals. There are different theories on weight loss.

[Anonymous]

I have exactly your stats OP. Fitness Pal says I should aim for 55% carbs, 15% fat, and 30% protein. I'm supposed to eat 1,400 calories a day. That's to lose 2 pounds a week.

Since you are/were active, just a little too: I link or input expertise, because I'm still pretty active. On days I'm really active I have to eat a bit more not to be starving. Like 100 calories more. I pick a fat/protein mix when that happens. Something straight sugar/carb, even though the same caloric amount, would make me stay hungry.

I'm losing 2-3 pounds a week, which I think is ok. The more you have to lose, the faster you do at the beginning. I expect that to slow at some point.

[Anonymous]

I have found "If It Fits Your Macros" calculator to be really helpful. Just plug in your stats and how you want to lose. It will calculate your daily macros. You don't need to count calories because following the macros will do that for you. Then to log it, I bought the "My Macros Plus" app. It is a godsend. I can look up food and log them in. It keeps a running total for me so I know how many protein, carb and fat grams I have left for the day (based on what set my goal at.)
www.iifym.com Click on the calculator.