Macronutrient Calculations page

[astraia.stavros]

I am finally getting around to chapter 8 in the book where Mark talks about macronutrient calculations for weight loss. The thing is, my weight is fine but I would like to reduce body fat and increase muscle. According to his calculation I should consume no more than 1,100 calories a day which is definitely not enough. I am 5'8" and weigh 138 lbs. which I have no problem with. What bothers me is that I used to be leaner/thinner at the exact same weight. So how should I calculate my macronutrient requirements?

I understand that I should not have to worry about it and just eat until I am full, but unfortunately that is not working for me right now. I can eat tons of protein, fat, and veggies and still feel hungry. Soooooooooooooo I need a bit of a guideline as I am adjusting and hopefully healing my body. I am also still eating ZC so for me it would not be a reduction in carbs, but an increase in carbs.

Should I just figure 1 gram of protein for each lb of lean body mass, 50 grams of carbs, and then add fat to come up to 1,500 to 1,800 calories??

Thoughts?

TIA,
Astraia

[BarbeyGirl]

Are you lifting heavy and sprinting? It's true that diet is the bigger factor in leanness, but if you're looking to build muscle, you'd probably benefit from 3 bodyweight/weightlifting workouts plus one sprint session per week, and maybe some long walks on your rest days.

ZC buggers fat loss in many people; the carb consumption = bodyfat guideline is oversimplified. Helpful for many beginners, mind you, but far from the whole story and not effective for everyone.

I think your proposal re 1g protein + 50g carbs + all else you need as fat is pretty sensible. Bear in mind that if you start working out, particularly doing heavly lifting, you're likely to need more food -- and that's FINE.

[astraia.stavros]

Are you lifting heavy and sprinting? It's true that diet is the bigger factor in leanness, but if you're looking to build muscle, you'd probably benefit from 3 bodyweight/weightlifting workouts plus one sprint session per week, and maybe some long walks on your rest days.

ZC buggers fat loss in many people; the carb consumption = bodyfat guideline is oversimplified. Helpful for many beginners, mind you, but far from the whole story and not effective for everyone.

I think your proposal re 1g protein + 50g carbs + all else you need as fat is pretty sensible. Bear in mind that if you start working out, particularly doing heavly lifting, you're likely to need more food -- and that's FINE.

I do body weight exercises - pretty close to what Mark suggests in his fitness e-book. I am not sure what you mean by "ZC buggers fat loss". Could you clarify?

Thanks!!

[BarbeyGirl]

Robb Wolf, Chris Kresser, and others have pointed out that going zero carb or very low carb doesn't always result in fat loss, or may cease to do so after a period of time. When people add back in some (healthful) carbohydrate, their fat loss resumes.

[astraia.stavros]

Robb Wolf, Chris Kresser, and others have pointed out that going zero carb or very low carb doesn't always result in fat loss, or may cease to do so after a period of time. When people add back in some (healthful) carbohydrate, their fat loss resumes.

Gotcha - thanks!!

[cavemanj]

Yeah, VLC / ZC dropped my fat loss. I had to add veggies and some sweet potatoes back in.

[Grumpycakes]

According to his calculation I should consume no more than 1,100 calories a day

If you goal is to lose 2-3 pounds of fat per week, yes. But that's not your goal.

[IcarianVX]

I was (sort of) in the same boat as you. I didn't necessarily need to lose weight, just needed to get rid of body fat. My calculations would have been about 1,800 calories, but I eat 3,000 calories per day and am losing fat at a steady pace. And my weight hasn't changed in 3 months.

[astraia.stavros]

If you goal is to lose 2-3 pounds of fat per week, yes. But that's not your goal.

Well, I do have fat to lose but also muscle to gain.

[astraia.stavros]

I was (sort of) in the same boat as you. I didn't necessarily need to lose weight, just needed to get rid of body fat. My calculations would have been about 1,800 calories, but I eat 3,000 calories per day and am losing fat at a steady pace. And my weight hasn't changed in 3 months.

Wow, I would love to lose fat while eating 3,000 calories a day. I really don't care about the scale but go mostly by measurements and how I look in the mirror and right now I don't like how I look in the mirror.