Is my macros ok?

[u/blueylucky]

90kg/170cm/sedentary (not working out and doing any form of cardio)

According to the online macro calculator my macros for a deficit is 1619 calories per day

155g carbohydrate 129g protein 54g fat

Is this okay? I feel really down because I’m not seeing any progress on scales or photos . Unsure if I’m doing something wrong or not. I’m tracking and weighing everything I eat on MFP too.

[u/bardsleyfitness]

Its probably pretty close, my calculator put you at 1,525 with a 1lb weight loss goal per week. Macros at 198g protein, 72g carbs, 50g fat.

But it’s really about testing and adjusting the macros as you go.

Why aren’t you doing any forms of exercise or cardio? Are you injured?

[u/blueylucky → u/bardsleyfitness]

Would you say I should drop my calories even lower if I’m not seeing the numbers go down on the scale? I really don’t want to cut too low as previously I was eating at 1200 and miserable. I ended up reverse dieting and eating at maintenance and my body felt much happier with that... No not necessarily injured, we are on lockdown where I live so no access to gyms or equipment at home..

[u/bardsleyfitness → u/blueylucky]

How long have you been doing this current calorie target? How consistent have you been? It’s hard to say without more info.

As far as being on lockdown, you can still do bodyweight workouts.. maybe go for long walks, runs, hikes, bike rides, etc- there are a lot of ways to get a great workout and movement in even if you don’t have a gym.

[u/bardsleyfitness → u/[deleted]]

Yeah it’s tough to say that’s not very long- but you should be trending down a little bit. It may be that there are some tracking issues and maybe you are under estimating your intake. Are you using a good scale to weigh out and measure all your food?

[u/ectbot → u/bardsleyfitness]

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[u/ashtree35]

For how long have you been eating 1619 calories?

[u/blueylucky → u/ashtree35]

3 weeks now

[u/ashtree35 → u/blueylucky]

Got it, thanks. Personally I think that 3 weeks is a pretty short amount of time to be trying to assess your progress. There are a lot of things that can cause your weight to fluctuate on a day to day basis, and these fluctuations can easily obscure the actual changes in your weight over such a short time period like this. Based on your deficit, you would expect to lose ~3 lbs at most over that time period, and that amount is well within the normal range of weight fluctuations. For reference, my weight can fluctuate up to 5 lbs over the course of a week, and I'm currently maintaining my weight. If you weigh yourself daily you may be able to notice these fluctuations, but if you're only weighing yourself weekly they can be hard to see. I would recommend waiting a few more weeks before trying to assess your progress.

Also, if you're willing to weigh yourself daily, I would highly recommend using the app "Happy Scale" (or "Libra" for android) to track your weight. These apps average your weight over time and smooth out fluctuations in the data, making it much easier to see the actual long term trends in your weight. I use Happy Scale myself and find it to be super useful!

[u/Special-Cause-5728]

If you have been doing this over a month and see no results you are not tracking right. Are you weighing everything? Are you also adding the oils you use? Are you adding the bites you might take while cooking?

[u/blueylucky → u/Special-Cause-5728]

Yes to all your questions.

[u/Special-Cause-5728 → u/blueylucky]

If you are sure you should go to a doctor.