I was wondering if folks would be interested in sharing about their daily calorie intake + macros.
Info: (Share whatever info you feel like)
Height: 178cm
Weight: 78.6kg
Daily calories intake: 2300 - 2500 (since I started tracking 10 days ago)
Macros: I don’t pay too much attention for now except protein intake which I am keeping between 120-150g per day
Which app you’re using to keep track (if any): Lose it!
I’ll start with this.
Before I started tracking calories I lost almost 6kg in a span of little over 2 months which was too much in such a short period.
Online calorie calculators did not help me at all to get a sense of how much calories I should eat in a day. Numbers would vary soo much.
Keeping my calorie intake between 2300- 2500 for a month until I make any adjustments based on progression with weight, strength etc…
Oooh, I don’t mind sharing my own approach! This is my own personal approach that has consistently helped me lose kgs of weight prior to the cycling season
So, first of all, I only tend to focus on this for around 3-4 months each year starting in January
My own info:
179cm
Tend to aim for a target between 69-71kg whilst tracking
Daily calorie intake fluctuates greatly depending on expenditure, looking at earlier this year it can be anything from 1750 to >5000 per day depending on my training load
Macros-I stick to a HCLF plant-based diet (ideally around 80% carbs, but usually fall in the 70-85% range)
I’m a dinosaur so I use Excel along with MFP
I agree completely with this
Also, I would just really highlight to anyone reading, that although I think tracking can be useful, I do think that long term it can lead to unhealthy habits if it takes away your focus from leading a healthy, active and fun life. But it can be useful to help you identify trends in your own fitness journey
Your current calorie intake of 2300-2500 calories per day seems like a reasonable starting point, especially since you’re still new to tracking calories. It’s important to find an intake that allows you to maintain your energy levels and feel your best. If you find that you’re constantly feeling hungry or lacking energy, you may need to increase your calorie intake slightly. Conversely, if you’re consistently gaining weight, you may need to decrease your calorie intake slightly.
our protein intake of 120-150 grams per day is a good goal. Protein is essential for muscle growth and repair, and it can also help you feel full and satisfied after meals. Aim to spread your protein intake throughout the day by including it in each meal and snack.
As for the other macros, carbohydrates and fats, you don’t need to track them too closely right now. Just focus on eating a variety of nutrient-rich foods from all food groups. This will help ensure that you’re getting the nutrients your body needs to function properly.
Quick update on this. Post was created on 08.Oct and around 2 weeks after I stopped tracking.
Just wasn’t for me. Felt like a burden and wasn’t enjoying the process.
This 100%
I noticed after a month of tracking food that somehow I had less of variety in my diet.
For me, an online calorie calculator was actually really helpful, especially at the beginning of my weight loss journey. I entered my data—like height, weight, activity level, etc.—and it gave me a rough estimate of how many calories I should be eating per day. It wasn’t a perfectly tailored plan of course, but as a general guideline, it really helped me get a sense of what my body might need.
It definitely made it easier to stay in a calorie deficit and lose weight in a more controlled and sustainable way.
Of course, getting professional advice from a doctor or dietitian is always more accurate, but I think tools like that can be super useful as a starting point.
Looking forward to reading more experiences in this thread!
As for me, I am still using MFP, it’s not perfect and of course it can have a little stress effect on my life, but since my diet is just too diverse, I sometimes eat a lot and don’t even know it. It really helps me, I haven’t lost weight for a year and one month of use + Freeletics Ultimate Burn helped me lose 2kg and tonified a little my muscles. I would say in my case the most worrying thing is that naturally my diet is super low in protein (as maybe a lot of people’s diet?), like 10/15% and some foods seen as high in proteins actually have more carbs than proteins like milk.
I have been using MFP on and off during 4/5 years, I would say that my biggest mistake was going for a big deficit and not using high volume high protein foods as I am doing now. Now I have a more modest deficit and things like protein bars or caseine really make you full so that you can not worry about food while being on a deficit.
I also don’t use MFP every day, I go often to the restaurant or eat out with friends so very difficult to track calories those days, as one dinner can go up to 1500kcal (you know, fries, pizza, even sushi if eaten excessively). What I try to do is to keep some of my calories for the night (and take as much protein as I can during the day) when I will go out, of course my goals are mainly weight loss+keeping muscle.
along with MFP
