Calorie and macro goal

[DaphneZ 58]

So I had my RNY 6 months ago, lost 47kg so far and I feel great. I still want to loose 20 more kg, but it's starting to get harder to loose the weight. I was adviced to not count calories, just eat healthy and stop when I feel full and that has worked so far. But I have been around the same weight for the last month. So I wanne start tracking my food, just to see if I'm eating enough Protein, not to much carbs and so on. I logged in to MFP and want to update the food goals (calories, protein, fat, carbs) and would like to get some advice. I found some guidelines on the internet but they aren't specific for people with weight loss surgery so...

So what macros are you guys using?

[Meryline 546]

I have gotten similar guidelines as you. Don't count, eat healthy. I'm down 35.6kg and I'm 4.5 months out. The only guideline I got after 6 weeks was that Protein should be 50% of what I eat, and to stay over 60g. I eat around 80-100g of protein, and try to keep it at 50% As for MFP, I have set % goals at Carbs 20%, Fat 30% and Protein 50%. Carbs and protein is just for show. It goes up and down.

[Berry78 4,259]

I aim for 70g Protein and 60g net carbs. 1200-1300 calories. I'm 4.5 months postop.

[Introversion 1,876]

To be honest, the only macronutrient I track is Protein. And...I track it in the loosest sense: I don't use calorie-counting apps or trackers because they remind me of the dieting mentality.

I run 20+ miles weekly and lift weights 3 times a week, so I aim for 120 grams of protein a day. Since I'm physically active and trying to build muscle tissue, my protein needs are increased.

My weight fluctuates between 118 and 122 pounds, so I consume 1 gram of protein per pound of body weight. Those who are much heavier may want to eat 1 gram of protein per pound of lean body mass since eating 300+ grams of protein daily isn't exactly advisable.

[OutsideMatchInside 10,166]

@DaphneZ

When I got around the 6 month mark, and was healed, I started working with a sports medicine program at a local University. This helped me set my marcos based on RMR testing and a DEXA scan. I set my calories based on my RMR and my Protein goals based on my lean mass.

The lean mass of a person that has been morbidly obese for a length of time is different from most people. Our bodies have to adapt to carry the weight so we have more lean mass, since we have more lean mass we also burn more calories. Keeping that lean mass is important because it allows you to burn more calories and keep your RMR higher, which makes maintenance easier, you have more calories to play with.

My first visit to the clinic let me know that my RMR was above what most calculators would have it at, and that my lean mass was much higher.

I used that information to set my protein goal, my goal is 120g a day, which is less than 1g per 1 pounds of lean mass, but 120 is about the max I can do most days, sometimes I exceed it and hit 130, I try to never be under 100. This has allowed me to keep almost all of my lean mass, without doing weights and keep my RMR higher and look leaner that most women my height/weight.

I used the RMR information to set my calories. It is hard for me to hit my calorie goal, and I don't really pay a lot of attention to calories. It is hard to get that many calories in just because by having my protein goal so high, there is little room for other food/calories and that automatically keeps my calories low. I try to eat between 1400 and 1800 calories a day on an average day. I can't function on less than 1200, I get dizzy spells etc. I eat over 2000 maybe a couple days a week (really active days). I only pay attnetion to calories just so I don't go under, going over isn't really a concern. I don't have any hunger so if I get busy and occupied I will completely forget to eat, which is a problem. I can easily go 24 hours without eating.

[DaphneZ 58]

Thank you so much for the answers. I think if I read this that I'm eating way to less. I rarely go over 800 kcal, even on days when I walk over 10km and have to work (I'm a nurse so my job I pretty active). I'm just so scared of gaining. But reading these is very reassuring. I'm gonna set my Protein 40% (100g) and the rest at 30% just get an idea of what I'm eating

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