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  • Posted On: 06-01-18, 1:15 am (EDT) #1

    Daily Macros

    June 1, 2018, 1:15 am

    Hey Nation,

    So I am trying to create my meal plan. I did all the calculators and followed the steps on the website. I come up with a final answer of 3928-4428 Calories a Day needed for rapid fat loss. This seemed really high to me so I did my own calculations following Scotts' video on youtube of how to create a meal plan. With 1 gram of protien and 0.35 grams of fat chosen I finished calculations at 2116 callories a day. 

    Fat-54grams

    Protien- 156grams

    Carbs-252grams

    I changed these a little to fit my goal of fat loss more and chose;

    Fat-54grams

    Protien-160grams

    Carbs-100grams

    Final Daily callories came out to 1726 witch is about 400 calorie deficit. 

    So do I build my meal plan or choose one that fits the calories I calculated or the ones that all the calculators on the website set up for me?

    Also have not found the place to input my desired fat protien or carbs. Any help would be greatly appreciated as this is my first time working witht the meal plan app.

    Thanks Nation

  • Posted On: 06-01-18, 1:22 am (EDT) #2

    Daily Macros

    June 1, 2018, 1:22 am

    UPDATE!!


    I Did some more playing around witht he meal plan App and made some changes, but it still coming out much higher than I calculated.

  • Posted On: 06-01-18, 4:56 pm (EDT) #3

    Daily Macros

    June 1, 2018, 4:56 pm
    Posted by: Cawood

    Hey Nation,

    So I am trying to create my meal plan. I did all the calculators and followed the steps on the website. I come up with a final answer of 3928-4428 Calories a Day needed for rapid fat loss. This seemed really high to me so I did my own calculations following Scotts' video on youtube of how to create a meal plan. With 1 gram of protien and 0.35 grams of fat chosen I finished calculations at 2116 callories a day. 

    Fat-54grams

    Protien- 156grams

    Carbs-252grams

    I changed these a little to fit my goal of fat loss more and chose;

    Fat-54grams

    Protien-160grams

    Carbs-100grams

    Final Daily callories came out to 1726 witch is about 400 calorie deficit. 

    So do I build my meal plan or choose one that fits the calories I calculated or the ones that all the calculators on the website set up for me?

    Also have not found the place to input my desired fat protien or carbs. Any help would be greatly appreciated as this is my first time working witht the meal plan app.

    Thanks Nation

    Hey !

     

    I agree 4000 calories is very high for fat loss. I would suggest that you take your current macros and what you do is:

    Every week lower those calories by roughl 100-200 calories.

    Do this untill you have reached your target defecit.

     

    so for me it would look like this:

     

    Right now eating: 3200 calories.

    week 1: 3000

    week 2: 2800

    week 3: 2600

    week 4: 2400

    I can safely stop here.

     

    What this will do is: Ensure you do not lose muscle mass you have built while still losing fat.

     

    If you are losing weight fast though you have to watch out as that can mean you are cutting to many calories. So the weight and the mirror is your best friend !

     

    Let me know if this helps or if you need more help, peace !

  • Posted On: 06-03-18, 11:55 pm (EDT) #4

    Daily Macros

    June 3, 2018, 11:55 pm
    Posted by: Cawood

    Hey Nation,

    So I am trying to create my meal plan. I did all the calculators and followed the steps on the website. I come up with a final answer of 3928-4428 Calories a Day needed for rapid fat loss. This seemed really high to me so I did my own calculations following Scotts' video on youtube of how to create a meal plan. With 1 gram of protien and 0.35 grams of fat chosen I finished calculations at 2116 callories a day. 

    Fat-54grams

    Protien- 156grams

    Carbs-252grams

    I changed these a little to fit my goal of fat loss more and chose;

    Fat-54grams

    Protien-160grams

    Carbs-100grams

    Final Daily callories came out to 1726 witch is about 400 calorie deficit. 

    So do I build my meal plan or choose one that fits the calories I calculated or the ones that all the calculators on the website set up for me?

    Also have not found the place to input my desired fat protien or carbs. Any help would be greatly appreciated as this is my first time working witht the meal plan app.

    Thanks Nation

    I do like William's suggestion! Cutting calories slowly is the best way to avoid losing too much muscle, and to find a good number where you are just in a slight deficit, which is also important for making sure you don't lose too much muscle.

     

    The only thing I am a little bit confused about is where you got 4400 calories from? I'm looking at your image from the calculator.. and it says your calorie goal is a little under 2700 calories for fat loss right? That sounds pretty reasonable to me - or is that the numbers you got from the update?

     

    Either way.. I would probably suggest you start at 2700 and work down from there. 1700 seems way too low. That would be the number you'd want to look at towards the very end of your cut.

     

    Better yet, do you know how many calories you are getting at the moment? If you do, and you are maintaining with that number, reduce it by 200-300 calories. If you're gaining with what you're eating now, I'd still drop back to around maintenance for 4-5 days, then get into your deficit.

     

    Protein probably doesn't need to be quite so high at over 300g. Increase the fats a bit if you want to reduce protein.

     

    Hope that all helps!

  • Posted On: 06-04-18, 10:42 am (EDT) #5

    Daily Macros

    June 4, 2018, 10:42 am

    Thank you Wiliam and Scott.

     

    From just a general calorie counter on the fitbit app, I am getting about 2500-3000 depending on the day. At that I am maintaing weight. So I'll take the advice and slowly decrease the calories. Although, I am confused about workout days. On days I workout do I want to increase calories or leave it the same? I'm just curious. If I am burning way more calories than I am taking in is there cons? Or is there a cetain amount of deficit you want to get too on a workout day?

  • Posted On: 06-04-18, 11:33 pm (EDT) #6

    Daily Macros

    June 4, 2018, 11:33 pm
    Posted by: Cawood

    Thank you Wiliam and Scott.

     

    From just a general calorie counter on the fitbit app, I am getting about 2500-3000 depending on the day. At that I am maintaing weight. So I'll take the advice and slowly decrease the calories. Although, I am confused about workout days. On days I workout do I want to increase calories or leave it the same? I'm just curious. If I am burning way more calories than I am taking in is there cons? Or is there a cetain amount of deficit you want to get too on a workout day?

    Well.. if you are getting 2500-3000 calories on days that you workout, that would mean you want to go for maybe around 2700-2800 daily to start with, to put you in a deficit (if you are burning 3000 calories that is). Then on off days, you can drop that number down a little bit, but not much. Maybe another 100-200 calories max if you are doing absolutely nothing. But if you are still somewhat active on your off days (maybe you do cardio?), then leave the calories the same every day.

     

    You would see if you can lose weight at the same number every day for a while, and if you can't, then start by cutting back the calories on your rest day a little bit. You always want to stay in a deficit of about 250-500 calories max. If you have a deficit that is too big (e.g. 1000 calories), you're more at risk of using muscle for energy and/or hitting plateaus quickly and having to reduce your calories to really, really low numbers.. which are both things you don't want.

     

    I hope that all makes sense!

  • Posted On: 06-06-18, 1:12 pm (EDT) #7

    Daily Macros

    June 6, 2018, 1:12 pm

    Yeah that makes sense Scott. Thank you

  • Posted On: 06-07-18, 12:28 am (EDT) #8

    Daily Macros

    June 7, 2018, 12:28 am
    Posted by: Cawood

    Yeah that makes sense Scott. Thank you

    Great! Glad I could help @cawood!

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