Calorie/macro advice, severely overweight

[Shuotian]

I'm hoping someone can check if my calories/macros are reasonable and just give me general advice. I'm 27 years old. 6ft3 and 346.8lbs as of this morning. I estimate around 35% body fat. I've read the stickies here and this is what I came up with.

Using the Katch-McArdle forumula, I get a BMR of (370+(21.6*102.2489)) = 2578.57624 and a TDEE of 2578.57624*1.2 = 3100 calories. So for cutting, a good place to start would be 3100-500 = 2600 calories. Does that sound reasonable for someone like me?

Using 0.87g protein/LBM and 0.4g fat/LBM as minimums, I get my macros to be 200g protein, 90g fat and 250g carbohydrate. Again, does that sound reasonable?

I've been trying to make a daily meal plan and I'm struggling to fit 200g protein and 250g carbohydrates into a day, especially when I'm eating 3 meals. It makes me wonder how I even ballooned to this size in the first place. It doesn't seem possible.

Thanks for any help

[WonderPug]

Initially, set caloric intake to 2,500 per day. Monitor weight biweekly, adjusting to ensure at least 2 pounds loss, on average, per week, but not more than 5 pounds on average per week. Try to keep caloric intake at or above 2,000 per day, using increased energy expenditure (moving more) if necessary.

Ensure protein intake is at least 150 grams per day, but preferably higher to increase satiety. Ensure dietary fat intake is at least 80 grams per day. Also, take care to ensure micronutrient sufficiency, preferably derived in the vast majority from whole and minimally processed foods.

If you're metabolically health, compose your remaining calories from whatever mix of macronutrients you prefer. If you have metabolic dysfunction, consider a properly formulated ketogenic diet.

Good luck with your journey and keep asking questions, learning and progressing.



For motivation, you might want to review this thread.

[nightanole]

Another way to do it is to stick with 100 grams of protein and 100 grams of fats (maybe 125 for both since you are a bit tall) and eat just enough carbs that you are maintaining in what ever weight training program you are doing.

So say you are doing 5x5, and have a 100lb working weight, you would eat just enough carbs so you can continue to oscillate between 100 and 110lbs between deloads. If you have to deload at 105 then you are cutting back calories too much.

[WonderPug]

Another way to do it is to stick with 100 grams of protein and 100 grams of fats (maybe 125 for both since you are a bit tall) and eat just enough carbs that you are maintaining in what ever weight training program you are doing.

So say you are doing 5x5, and have a 100lb working weight, you would eat just enough carbs so you can continue to oscillate between 100 and 110lbs between deloads. If you have to deload at 105 then you are cutting back calories too much.

Why encourage the OP to fail by providing such terrible advice??

[Shuotian]

Initially, set caloric intake to 2,500 per day. Monitor weight biweekly, adjusting to ensure at least 2 pounds loss, on average, per week, but not more than 5 pounds on average per week. Try to keep caloric intake at or above 2,000 per day, using increased energy expenditure (moving more) if necessary.

Ensure protein intake is at least 150 grams per day, but preferably higher to increase satiety. Ensure dietary fat intake is at least 80 grams per day. Also, take care to ensure micronutrient sufficiency, preferably derived in the vast majority from whole and minimally processed foods.

If you're metabolically health, compose your remaining calories from whatever mix of macronutrients you prefer. If you have metabolic dysfunction, consider a properly formulated ketogenic diet.

Good luck with your journey and keep asking questions, learning and progressing.



For motivation, you might want to review this thread.

Thank you. That thread you linked is amazing!

I will start at 2500 and monitor my progress as you said, aiming to hit a minimum of 80g fat and 150g protein. I've never had any health problems or issues so I assume I am metabolically healthy. My plan is to do a beginners lifting routine (something like SS) and do an hour of cardio on the days in between. I'm sick of life as a fat person. I can't wait to get started.

[WonderPug]

As long as you're mentally ready to change, your body has no choice but to follow along

Enjoy the journey.

[MillerTime07]

I'd start calories much higher. If you are 350lbs then you should be able to cut on 3000 calories. Why start at 2500 when you will just have to lower them again when you stall? Start as high as you can while still losing weight. This will give you flexibility to lower them when you stall. I started my cut at 3000 calories and slowly lowered it over time. I honestly think you'd dropped 2lbs a week on 3000 calories.

[WonderPug]

I'd start calories much higher. If you are 350lbs then you should be able to cut on 3000 calories. Why start at 2500 when you will just have to lower them again when you stall? Start as high as you can while still losing weight. This will give you flexibility to lower them when you stall. I started my cut at 3000 calories and slowly lowered it over time.

It's entirely possible that the OP's TDEE is at or even below 3,000 calories per day.

[Follix]

For motivation, you might want to review this thread.

Looking at his log, isn't this guy diet terrible? (low calories, low fat)

[Shuotian]

I put together plan for a day's worth of food. I realise it's a little under the 2500 calories but it's pretty close, and everything else hits the targets. Can someone please take a look and tell me if anything stands out as needing changed? And 96g fat seems high (the word fat scares me), is that definitely ok? Or am I going overboard with the peanuts?

Meal 1
Peanuts (25g)
Semi-skimmed milk (250ml)
2x eggs
2x Turkey sausage
2x Wholemeal bread

Meal 2
Peanuts (25g)
Light mayonnaise (45g)
Tuna (1 can)
Wholewheat pasta (100g)

Meal 3
Peanuts (25g)
British steak (170g)
Sweet potato (200g)

Meal 4
Whey
Semi-skimmed milk (250ml)

2430 calories | 202g protein | 184g carbohydrate | 96g fat

[mtb4life95]

OP. Listen to everything Wonderpug said. But in regards to your meal plan, I would ditch the structured meals, download a food tracking app like myfitnesspal and try and hit the numbers that Wonderpug provided using a variety of foods that you enjoy.

[shesprints]

That is a very highly processed diet. You are likely VERY low on a lot of essential micronutrients. Eat some green vegetables. WTF is 'light' mayonnaise? Try some avocado. WHOLE FOODS, as Wonderpug says. Actually, here is an excellent blog if you wish to see some reference pics; he doesn't discuss macros but his meals are formulated for health and might be a decent model.

http://www.unraveledeats.com/

(I don't even know the guy, I just found the blog really impressive)

[Shuotian]

OP. Listen to everything Wonderpug said. But in regards to your meal plan, I would ditch the structured meals, download a food tracking app like myfitnesspal and try and hit the numbers that Wonderpug provided using a variety of foods that you enjoy.

I have downloaded myfitnesspal and I was using the website to plan my meals. I thought it would be far easier if I knew what to eat and when to eat it, plus I'd be able to keep track of macros almost perfectly. If I don't do it that way and just casually record what I eat as you say, I can see things falling apart pretty quickly!

That is a very highly processed diet. You are likely VERY low on a lot of essential micronutrients. Eat some green vegetables. WTF is 'light' mayonnaise? Try some avocado. WHOLE FOODS, as Wonderpug says. Actually, here is an excellent blog if you wish to see some reference pics; he doesn't discuss macros but his meals are formulated for health and might be a decent model.

(I don't even know the guy, I just found the blog really impressive)

Some of his food looks amazing, thanks for the link. I thought wholegrain bread/rice, eggs, nuts, tuna, steak and potato were whole foods. If they're not then this is gonna be pretty difficult. I just bought 2kg of broccoli and spinach, and 5kg of chicken, so I'm assuming they're good

[cls91]

^ what she(sprints) said

More fruits/veggies, less tuna. Less processing the better. Don't be scared of variety; different kinds of meat, poultry, fish, grains, beans, nuts, seeds, oils, dairy, etc. And don't be worried about fat; dietary fat =/= body fat...otherwise everyone on a ketogenic diet would be obese, and that's not the case.

[cls91]

I have downloaded myfitnesspal and I was using the website to plan my meals. I thought it would be far easier if I knew what to eat and when to eat it, plus I'd be able to keep track of macros almost perfectly. If I don't do it that way and just casually record what I eat as you say, I can see things falling apart pretty quickly!



Some of his food looks amazing, thanks for the link. I thought wholegrain bread/rice, eggs, nuts, tuna, steak and potato were whole foods. If they're not then this is gonna be pretty difficult. I just bought 2kg of broccoli and spinach, and 5kg of chicken, so I'm assuming they're good

If you find it easier to follow a strict diet plan, then that's fine, as long as it provides you with adequate micronutrients on a daily basis. At first it might be easier to do that; but as you continue to weigh your food, track your meals, etc., the process becomes easier. Some people who eat the same foods daily set themselves up for cravings and binges, so just make sure if you do it, you're actually satisfied with your food choices.

And the processed foods were more along the lines of the bread, mayo, whey etc. Most of the rest looks fine; eggs, tuna (in moderation), steak, potato, chicken, broccoli, spinach, etc. are all great choices.

[shesprints]

Some of his food looks amazing, thanks for the link. I thought wholegrain bread/rice, eggs, nuts, tuna, steak and potato were whole foods. If they're not then this is gonna be pretty difficult. I just bought 2kg of broccoli and spinach, and 5kg of chicken, so I'm assuming they're good

Of that, I would say eggs, steak, and potato are closest to 'whole'. Canned tuna is what I would call a 'sometimes' food due to high sodium, mercury, and frankly just the monotony of eating tuna all the time!

I would also wonder about the whey + milk. Drinking your calories just isn't all that satiating. Wouldn't you rather have some food instead?

Bread is fine but depends on the type--if you have a LOT of it and it's a nutritionally void supermarket brand you may wind up displacing other more micronutrient-dense foods. I'm not anti-bread or anything, but I prefer bread with some quality to it (vitamins etc.). My favorite is Ezekiel bread because it has some potassium and other important micros, plus lots of fiber for satiety and it tastes pretty awesome. But you don't have to go insane being picky. Like CLS91 says, variety will be good for you. Like, eat a variety of vegetables, not just always spinach and broccoli; that way you'll get a wider range of micronutrients. Eat a variety of protein sources, too--it's the season for fresh seafood, which tends to be easy to cook (steam/poach/broil) and low-cal, high in omega-3 fat depending on type.

But I don't want to overwhelm you! I mean, the first thing you want to do is lose weight, right? So you have to find a diet you enjoy and that is sustainable and if that means including some not perfectly 'whole' food that's fine.

[Shuotian]

Alright, thanks everyone. I'll spend the next few days thinking about all this. My only worry is that it's gonna be difficult to hit calorie and macro targets while eating lots of fruit and vegetables. I live on the coast so there's always lots of fresh seafood. I planned only eating tuna twice a week at most, the rest of the protein would come primarily from chicken, with some steak, turkey and other fish thrown in

I thought working out would be the hardest part but it seems getting the diet in check is 99% of the battle!

[cls91]

Alright, thanks everyone. I'll spend the next few days thinking about all this. My only worry is that it's gonna be difficult to hit calorie and macro targets while eating lots of fruit and vegetables. I live on the coast so there's always lots of fresh seafood. I planned only eating tuna twice a week at most, the rest of the protein would come primarily from chicken, with some steak, turkey and other fish thrown in

I thought working out would be the hardest part but it seems getting the diet in check is 99% of the battle!

Dietary fats are your friend; as long as you stay within your calorie target, there's nothing wrong with consuming them. They're also the most calorically dense macronutrient and typically low volume, making them the easiest way to ramp up that calorie intake.

Cook with oils, choose fattier pieces of meat/fish, opt for full fat dairy (milk, yogurt, etc.), snack on lots of nuts and seeds. And if you're still having trouble, my favorite source of calories is nut butters Eat it straight from the jar with a spoon and I can guarantee you won't have trouble hitting your calorie target lol


But like shesprints said, don't overwhelm yourself. This is the start of a long journey, so take it one step at a time if you want to be successful. There's no need to try and eat a 100% whole food diet right off the bat; any progress is better than none at all.