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Please help me figure out macros?

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  • Please help me figure out macros?

    I've never tracked my macros, but think I need to start since I'm losing weight even though I'm supposed to be in maintenance. I have no idea how to do this though How do I figure out what percentages to go by?

    My info-
    34 year old female, 5 ft. 6 in
    I'm coming off of activley trying to lose weight (lost the weight doing ADF with SAD)
    Started transitioning to primal a few weeks ago and that started the weight loss again. Currently at 124lbs and would actually like to be in the 125-127 range.

    Exercise-walking 10 miles a week (5 days a week/2 miles a time), with some sprinting thrown in once a week for a few seconds-slowly working on doing longer times

    Also doing Mark Lauren's Body By You strength training program- 3 times a week/30 minutes a time

    Thanks!
    *Sara*

  • #2
    In theory how it works is you record your food, look up the composition, do lots of calculations, and tally everything up at the end of the day.

    The only practical way for a person to do this is to go to an online weight loss or fitness website where you enter your food and it does all the calculations for you. A lot of people use myfitnesspal.com. There are lots of free ones out there.

    You end up with total calories, grams of protein, carbs, and fat, and macro ratios.

    My feeling is you decide how many grams of protein you want to eat, then distribute your energy (carb/fat) calories as you wish.

    It works best if you start by calculating what you are going to eat before you eat it. After you've eaten everything at the end of the day it's kind of too late to make any adjustments.

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    • #3
      Originally posted by eKatherine View Post
      In theory how it works is you record your food, look up the composition, do lots of calculations, and tally everything up at the end of the day.

      The only practical way for a person to do this is to go to an online weight loss or fitness website where you enter your food and it does all the calculations for you. A lot of people use myfitnesspal.com. There are lots of free ones out there.

      You end up with total calories, grams of protein, carbs, and fat, and macro ratios.

      My feeling is you decide how many grams of protein you want to eat, then distribute your energy (carb/fat) calories as you wish.

      It works best if you start by calculating what you are going to eat before you eat it. After you've eaten everything at the end of the day it's kind of too late to make any adjustments.
      Thank you!
      *Sara*

      Comment


      • #4
        wh
        Last edited by spk; 05-12-2013, 08:18 PM.

        “you aren't what you eat - you are what you don't poop.” Wavy Gravy

        Today I am Fillyjonk. Tommorow I will be Snufkin.

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        • #5
          I use All Things Food and Diet - FatSecret. It's the only site I've used. I've been a member since before I was here. I don't know how the others work, but it allows you to enter your food for tomorrow or a future day. So when I've got an important goal (like a carb refeed), I'm able to plan ahead so I hit my targets.

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          • #6
            Just add a bit more of everything to your plate

            Comment


            • #7
              Originally posted by Neckhammer View Post
              Just add a bit more of everything to your plate
              After asking for advice and having several recommend eating more I did, and still lost. It seems like my body has decided to lose on its own, which normally would'nt be a problem since I'm still in a normal range for my height and it's normal to have initial weight loss when switching to primal eating. However, I'm pear shaped and while my bum and thighs are still a bit squishy, my top has really thinned out-to the point where my rib cage is starting to show and my face is starting to look gaunt. I wish we could dictate where the weight came off I am going to work on adding more carbs and someone suggested adding more protein. I have no idea the composition of the food I've been eating, so I think tracking my macros is a good start to figuring out how to transition to maintenance and stay there
              *Sara*

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              • #8
                Oops, double post
                *Sara*

                Comment


                • #9
                  The problem with just adding more food to eat beyond your appetite is that you totally have to keep on it, or you'll end up skipping meals and undo all the extra eating you did.

                  I can feed my boyfriend a couple of extra meals of steak to bring him up on his protein, and next thing I know he's eaten corn chips and salsa for several meals in a row. It takes dedication.
                  Last edited by eKatherine; 05-12-2013, 05:16 PM.

                  Comment


                  • #10
                    Originally posted by eKatherine View Post
                    The problem with just adding more food to eat beyond your appetite is that you totally have to keep on it, or you'll end up skipping meals and undo all the extra eating you did.

                    I can feed my boyfriend a couple of extra meals of steak to bring him up on his protein, and next thing I know he's eaten corn chips and salsa for several meals in a row. It takes dedication.
                    Good point! I think I just need to tweak the foods I'm already eating, to get in a bit more carbs and protein. After I figure out the info for what I have been eating, I can do some small things to get me into my maintenance sweet spot
                    *Sara*

                    Comment


                    • #11
                      Ok, been browsing the site and learning more about percentages. Used a few online calculators and I 'think' I have a starting point-

                      Daily Calories to maintain current weight 1,757=
                      Carbs 100g a day (per Mark's recommendation of 100-150 for maintennace), 23% (400 calories from carbs)
                      Protein 76g a day (I did a very vague estimate of my lean body mass, at 96lbs lbm/28lbs fat, 17% (304 calories from protein)
                      Fat 117g a day, 60% (1,053 calories from fat)

                      So F60%/P17%/C23%

                      Does that look like a reasonable starting point?
                      Last edited by mom23kids; 05-12-2013, 08:00 PM.
                      *Sara*

                      Comment


                      • #12
                        Hi Sara, it's an enviable problem you have but I think you will be able to solve it without going to all those calculations - unless you really want to of course.

                        I was in a similar situation a few months ago wanting to stop the weight loss without losing the other primal benefits, especially appetite control, even blood sugar etc.

                        Whatever you're eating now is obviously not quite enough, so you can do as was suggested and add a bit more at each meal OR you could wait till the end of the day and if you feel that you haven't had enough then is the time to add in a snack at suppertime. For me, I would have a hot chocolate drink, but it could be a glass of wine or a primal or even non-primal dessert (just call it your 20%).

                        I also experimented with extra starchy vege with dinner, extra fruit, extra fat such as butter on veges or cream on fruit, nuts and cheese - basically all the things that people need to go easy on when trying to lose weight. It is actually a whole lot of fun being able to eat these without feeling guilty as they are all primal with good nutrition and you know you can afford the calories.

                        As a result I'm back to not needing supper any more and mostly keeping the same weight. If it creeps up again, I know where to cut back, but as long as I keep up the exercise it seems to stay under control.

                        Good luck.
                        Annie Ups the Ante
                        http://www.marksdailyapple.com/forum/thread117711.html

                        Comment


                        • #13
                          Originally posted by Annieh View Post
                          Hi Sara, it's an enviable problem you have but I think you will be able to solve it without going to all those calculations - unless you really want to of course.

                          I was in a similar situation a few months ago wanting to stop the weight loss without losing the other primal benefits, especially appetite control, even blood sugar etc.

                          Whatever you're eating now is obviously not quite enough, so you can do as was suggested and add a bit more at each meal OR you could wait till the end of the day and if you feel that you haven't had enough then is the time to add in a snack at suppertime. For me, I would have a hot chocolate drink, but it could be a glass of wine or a primal or even non-primal dessert (just call it your 20%).

                          I also experimented with extra starchy vege with dinner, extra fruit, extra fat such as butter on veges or cream on fruit, nuts and cheese - basically all the things that people need to go easy on when trying to lose weight. It is actually a whole lot of fun being able to eat these without feeling guilty as they are all primal with good nutrition and you know you can afford the calories.

                          As a result I'm back to not needing supper any more and mostly keeping the same weight. If it creeps up again, I know where to cut back, but as long as I keep up the exercise it seems to stay under control.

                          Good luck.
                          Thanks for the input! I definitley don't want to track long term, but I think a few weeks of it will help me learn what makes a good balance for me. Since last fall I've been very focused on calories, which was part of my weight loss plan. But I have absolutely no idea about carbs, protein and fat. I've never looked at these things on a nutritional label before. I'm really curious to see where I'm at, as far as percentages go
                          *Sara*

                          Comment


                          • #14
                            Yes it will be interesting and you will then be armed with the information you need to help you achieve your goals. This whole way of eating is great like that, it can be tweaked and you use the feedback from your own body to decide what to do next. The sense of having control over your eating and body composition is very empowering.

                            What do you eat at the moment?
                            Annie Ups the Ante
                            http://www.marksdailyapple.com/forum/thread117711.html

                            Comment


                            • #15
                              Originally posted by Annieh View Post
                              Yes it will be interesting and you will then be armed with the information you need to help you achieve your goals. This whole way of eating is great like that, it can be tweaked and you use the feedback from your own body to decide what to do next. The sense of having control over your eating and body composition is very empowering.

                              What do you eat at the moment?
                              A typical day right now is 2-4 eggs, 8 ish ounces of pork sausage or a piece of salmon, chicken breast or 2-3 slices of bacon, few ounces of cheese, 1-3tbsp butter, some veggies and mushrooms, a banana, bit of olive oil, a square of dark chocolate, and a small handful of almonds.
                              I'm only eating meat around once a day, so that's something I need to work on upping!
                              *Sara*

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