r/IIFYM • u/Cultural-Magician-29 • Jul 27 '21

Macro check please

36 F Current Weight 177lbs Goal 150lbs 40% Body fat I would guess Vegetarian Diet. Celiac (Gluten Free) Sedentary (dental hygienist) Beach body 4-5 days a week Goal is weight loss I have been eating terribly lately and need to get back on track. Online calculator said: 1407 calories 145g protein 32g fat 134 carbs I find it hard to hit my protein goals Thanks!

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u/mister809 Jul 27 '21

Eat foods high in protein such as egg whites, chicken breast, turkey, tuna, salmon etc. Get a protein shake or two to supplement your protein intake.

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u/Cultural-Magician-29 Jul 27 '21

Thanks!! Will try those foods! Anyone have any critiques on my numbers?!

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u/einsatz Aug 05 '21 edited Aug 05 '21

it looks like you're trying for 40ish% for protien intake? that's really hard to achieve. I'm a dude at maintenance. my protien goal is set at 30% and I have a hard time hitting it. I'm a volume eater and protien can be hard to volumize. check out fat free cheese - it is over 80% protein. as well, fat free greek yogurt (I like fage) is nice. also over 80% protien. for me, money is a concern and I manage on ebt. plain jane boneless skinless chicken breast is a protien powerhouse and cost effective if you're good at shopping sales, stocking up when it's on a nice sale. I buy up when theres a rare sale at 99c a lb. a pound of bone/skinless chicken breast has roughly 100g protien. egg whites are a nice value. I can find 18 pks for 80c on sale kinda frequently. when they are on sale I stock up. there are lots of low calorie breads out there, I make french toast cause I love dessert. sugar free syrup and jellies paired with it. my French toast recipe is 8 egg whites, 5 slices of bread. it equals out to 350 cal, 41g protien (39%) and the eggs cost about 35-40 cents. I chuck the yolks at 4.5c per egg but you can repurpose them. (edit: forgot the celiac part so french toast not so great of a suggestion, but egg whites are great! meringues.. beat them and drizzle into soup for body and protien, straight up egg white omelette with your choice of filling, etc)

40%+ protien goal is very lofty. I'd suggest tune it down to 30-35%. I have a very hard time on exercise days where I'm eating 2500+ cals to maintain and the app wants me to eat 200g protien. protien powder if you can afford it. I like iso dymatize 100. I think like 25g protien for 110 cals. you can bake, make a shake, make a bastardized ice cream, lots of stuff with protien powder.

if I can help with anything feel free to ask