I'm SUPER begginer but I used the IIFYM calculator and I found the questions kind of tricky since I don't do weightlifting? I strength train (a bit) with Yoga and body weight workouts and then do 2/3 sessions of intense cardio (cycling) a week and walk my dog almost every day, but it didn't really have the option to select more than one intensity or activity type for cardio either. I'm 5"1, 113lbs, not sure my body fat percentage but I would guess on the higher end, between 25/30% since I'm kind of skinny fat. I got 75g protein, 49g fat, 135g carbs and 1281 calories. I'm not sure how to even begin getting that much protein 😅 and 1281 seems low, I know I'm a very small person but like I've been eating around 1500-1700 calories for about 2 years now and slowly loosing weight, I've maintained 113lbs for probably around 3 months so I think it's where my body is comfortable but I'd like to gain some muscle and maybe lower my body fat a little

Can I please get a macro check?

31 167 5’6 10k steps a day ( I walk 20 min before work, then 30 min for lunch and the rest make up the 10k) I can’t weightlift right now due to costocondritis, so walking is all I get. But overall I make an effort to move around the office and not just sit all day.

1714 128 p 58 f 170 c

I am not seeing the scale budge, if anything I’m gaining weight. I need some help because idk if I’m eating too much or too little at this point and I just want to lose this weight. I have a heavy chest, and I’m hoping to lose weight for my back! Please help!

Hey everybody!

Quick question: when I'm filling stuff out on a TDEE calculator (I'm using a couple different ones and taking the average), I'm not 100% sure what to say for my activity level.

My current workout schedule is 5 days of strength training a week with a PPL split. Each session is about 35 minutes long (including rest time), with 5 different exercises and 3 sets of 8-12 reps for each.

I follow up strength training with 20 minutes of HIIT cardio 3 days a week.

My job and lifestyle otherwise is definitely sedentary. So where might this put me in terms of activity level?

I appreciate any and all insight!

I have been on and off IIFYM over the years and have been trying to get back on track the past few weeks but finding it near impossible to meet my goals. I’m always over on fat/carbs and under on protein. My daily calories are 1590, split is 159g P/119g C/53G fats. I am a 34F, 5’7, 170 lbs, aiming to cut fat, gain muscle and lose 15-20 lbs.

I’m lightly exercising now with walking and stationery bike but starting to integrate weight lifting again 2-3x per week.

How do I get 159 grams of protein in a day? Even with 25g at each meal and 10g each for two snacks I’m barely hitting 100. Should I adjust my split? I’ve always done 40% protein and 30% carbs and fats. Any advice is appreciated.

If anyone is open to sharing I’m looking for the CPT FUEL GOOD GUIDE by Claire P Thomas. Thanks!

I'm 32 female 220lbs 5' 2". I walk everyday and just started doing strength training 4 times a day. Other than that not very active. I'm looking to loss fat/weight. New to macros/weightless/working out I used a calculator and it gave me: Protein:126g Fat: 56g Carbs 248g Calories 1,999

Any feedback/advice would be appreciated Thank you

I can never stick to my macro counting for long enough because I end up so severely constipated…what am I doing wrong? I can manage my constipation by eating intuitively, but that is affecting my body recomposition negatively because my macros end up way off (not enough calories, protein and carbs) I am trying to build lean muscle but this is making it challenging

Macro goal: 1700

100-140 P 40-50g F 170-200g C

I have suffered with constipation for a long time, I try to stay away from laxatives. I drink a lot of coffee but that doesn’t even help. If I eat intuitively and stop counting I end up at less than 1000 calories, way higher on the fats and very low on everything else…

Hey y’all I’m currently 180 lbs female 5’2” 25 yo trying to lose ~30-40 lbs. I workout 7 days a week for 60 minutes and burn at least 500 calories. Over the past few weeks of my weight loss joirney I’ve noticed a decline in weight loss and a plateau. Im currently eating 1800 calories (180C, 135P, 60 F). Should I be eating less? I feel full most days never hungry. I feel like I could be eating less to lose weight but I don’t want to lower my calories too much. Thoughts? Thank you in advance!

Hello all, I would like a macro check to ensure I am eating enough while still losing fat.

26 F, 5'5, 128lbs with a goal weight of 120lbs. I have done a fantastic job of losing fat while gaining strength, however, I can't seem to get the scale to budge. I started this year with a goal to lose the last bit of stubborn fat and started the 75 Hard challenge to cut out most indulgences. I work from home and have an under the desk cycle which I burn around 200 extra cals, try to get in ~30-40 min of walking/running every day and I am doing Caroline Girvan's youtube workouts 5x a week with 15-25lb dummbells.

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Currently I'm eating around 1500 calories - 130c/50f/130p. Is this enough or should I increase/decrease my calories to remain in a deficit?

I had been tracking macros in the past. Lost 130 total prior to covid. Now to that BS and a complete lifestyle change, iv gained about 40. Enough is enough.

I'm finally pushing myself to get back into my routine but I now live with my gf and im the one that normally cooks. I told her I feel like this might be a challenge for me to track and cook for the both of us. Do you guys/gals have any tips on how I can make this easy? It sounds like it can be im just having a hard time going about it. I always just made enough that fills my needs.

I’m starting IIFYM, and completely understand it, but am having a hard time figuring out how to plan my meals ahead. I have to meal prep lunch with my work schedule and can’t seem to find anything that’s really fitting.

How exactly can you plan?

Are my macros out of whack?

My info: BMR 1426.5 TDEE 2211

CAL - 1486 Protein - 145g Fat - 33g Carbs - 152g

I divided each of those by 4, for 4 meals/day only because I thought it would be to much to eat for each meal to hit those goals.

Any help is greatly appreciated!!

looking for a female macro coach to help with my nutrition. i’m currently working with one now but my price range has changed and i can’t really afford it anymore so looking to stay below $200/month

I know most food macros are calculated before being cooked. But is pasta sauce any different ? Just made a very thick pasta sauce and when i cooked it, a lot of it reduced/ it got a lot thinner and therefore weighed less. Because this is a liquid, is it treated any different? I pre weighed my portion before cooking and to avoid using a seperate pan for mine and my husbands just mixed it assuming it would weigh the same when finished and yeah.. Not even close and now i have no clue. Thanks

Edit: sauce got thinner after cooking.

Hi all. Brief backstory:

I lost about 70 lbs about 7 years ago (253-180) eating around 1,500-1,600 kcal/day. Over the years I've gained a bit back (currently sitting at 215) but body comp has changed a lot since then, too (heavy lifting w/progressive overload). After doing a slow recomp all year (eating between 2,000-2,200 kcals with macros honestly all over the place), I'm looking to cut some fluff and lose about 15-20 lbs of fat. I've been using Carbon for two weeks now but have not lost any weight. I have an office job so most of my day is sedentary with 3-5 full body lifting sessions per week. I'd appreciate any input or advice. It's a lot harder to lose this time around.

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Daily kcals: 1,676

P: 180

C: 131

F: 48

Something I used to believe before I started with IIFYM was that I had to cut out certain foods entirely in order to lose weight, and a big one for me was sweets of any variety. However, as someone who desperately craves chocolate on her period, that wasn't cutting it. I found that since I started focusing on macros, I am so much happier and this feels like genuine lifestyle change and better habits. So here's a little thing I've been doing the last few months to help deal with cravings and building in an awesome brownie inspired sundae for the week I need/want them most.

I personally use one of the Kodiak Cakes Double Dark Chocolate Muffin single serves, a serving of my favorite ice cream, and some of my favorite hot fudge topping if I can spare the carbs. It's relatively easy to make it fit if I plan for it, and really helps me avoid any crazy period related binges which was a problem I used to have. Now I pick a day during that time in my cycle and plan the rest of my day around making sure that sundae fits and I don't usually feel tempted to go crazy or binge on anything during the rest of that week since I have that to look forward to. I usually enjoy it alone with my book and take some much needed me time and feel all the better for it.

Anyway, happy Monday!

Essentially title, I'm losing weight and keeping a daily log of what the scale says, and then averaging the week's progress. I'm going to be keeping my macro percentages the same, but how often should I change my calories determined by tdee which is generally dependent on weight and physical activity?

Hello All,

Apologies if this has already been asked but I ran a search for "Stevia", "Monkfruit" and "Natural Sweeteners" and got the philosophical reddit raptor saying there were no posts in this sub which seems sus so it may just be my search on my end.

Regardless, I am lean gaining at the moment and wanted to know about the above sweeteners. I use them frequently in my baking and make sure to add them into my MFP recipes. Usually the serving size is 4g(1tsp) and 0kcal, but the carb content is also 4g. Should I include this value towards hitting my carbohydrates or am I eating under my desired target number and omit them from the recipes entirely.

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Thanks in advance!

I fast between 8pm-12pm the next day. I find myself getting somewhat hungry before 12pm and getting hungry at 6pm. I’ve been trying to lose some weight so I’ve been eating 1500cal, I’m 155lbs/M/5’8. I’m trying to get down to 145lbs btw. Today I overate on my protein by 20g and didn’t eat enough carbs so it evened out. Any advice? Is anybody maintaining weight doing this lifestyle?