Can someone help me calculate my macros?

Hi! So I am 5’5 155lb 25 yr old women who is looking to lose weight. I would like to lose 2 pounds per month, I know it’s a little extreme but I’m just gonna try without fully expecting it. With this goal, I have use Chat GPT to help arrange my weight loss plan. It helped me calculate my BMR which is 1509.58. With my exercise level I would multiple my BMR to 1.55, giving my TDEE of 2339.37 calories a day.

So, I need to go on a calorie deficit, let’s say 1000 calories, which will give me a daily caloric intake of 1339.37 calories.

With this in mind, I read that gaining muscle helps lose body fat so I want to eat the right amount of protein. The bare minimum apparently is 0.8 grams of protein for every pound of body weight. The minimum for me would be around 124 grams of protein. Obviously this is high for me! So I am calculating what to do with the rest of my macros.

I saw online and measured 28 grams of fat a day would be healthy, but then, this leaves me with 11 or so grams of carbs every day! Isn’t this pretty low? I tried Leto before and I could never go that low. So I need help adjusting my macros to ensure weight loss and that I am eating enough protein.

Help me figure out how many grams of fats and carbs I should have. Thank you!

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Today I learned that weight loss completely changes the shape of your face…?

I have lost a lot of weight over the past year and a half or so—my highest was around 315 and I’m currently 208. I still have a ways to go, but I’ve just now reached a point where it’s noticeable to me. I just can’t get over the fact that so much of myself has changed, you know? When I first started losing weight, I assumed that I’d end up just looking like myself, but smaller. But yesterday I saw an old friend and they said that from far away they couldn’t tell if they were looking at me or someone else. Which I thought was CRAZY, but then I found an old selfie and compared it to a headshot I had taken 2 days ago—and it’s like someone took a totally different face and copy/pasted it onto my body. It’s almost like I have a different bone structure. My eyes are SO much bigger. It’s so weird.

Old photo on the left, new one on the right!

Have you experienced this same thing? If you’ve lost weight, what was the moment where you didn’t realize how much you changed?

Not gonna lie, part of me wants to lose more weight purely out of curiosity to see how I’ll look. 😂

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Nearly 400LBS and Finally Started Losing Weight. How I've Started

TLDR; I've recently started a weight loss journey this year, as someone starting at 400lbs at 25 years old (M), and is seeing weight loss for the first time ever in my life. I thought to document how I started this journey, where my complicated relationship with food started, how far it went, what finally pushed me to start tackling my health, and what I did in order to lose the weight for the first time. The following link will be a google document of an 11-page breakdown of what the first part of my journey was like if anyone cares to check it out:

https://docs.google.com/document/d/e/2PACX-1vQAHtc3gXYXR8j-yuFRV0luRQ0mJjb7vC9pxMpXRPDtMhO890ZKpwVyHIp9SIzEtZPcHgu1T-q6rSwW/pub

I figure there may a couple reasons someone may want to read this; someone might be in similar weight range looking to read that its even possible for them the way I found inspiration from posts here from people my weight showing me its possible. I also want to offer an open floor for curiosity for people who maybe arent in my situation but want to hear more about what life looks like in my situation (I included what my day-to-day food consumption looked like like pre-diet since I saw some genuinely curious people in old posts I saw wonder what it even takes to gain this much gain to begin with), but most importantly, I'm here just sharing a story i'm proud of. And this is probably one of the most hyped someone will ever be over losing less than 20 pounds, so if you take the time to read this I thank you a lot. I

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How to deal with weight gain shame?

Hey fellow redditors..

First time posting here. Sorry if I miss any guidelines or so.

My weight has fluctuated all my life, two years before COVID hit, I managed to lose a significant amount of weight without dieting just by establishing a different lifestyle. I added lots of veggies, focussed on fiber especially and got into weightlifting and walking. It felt natural and unforced. I was happy with my body for the first time in three decades. COVID really messed with that, but I managed best I could and only fluctuated maybe 10 pounds, which I was OK with.

For two years I have had enourmous stress both at work and in my private life and I have gradually gained maybe 30/35 pounds and completely dropped out of my weight lifting routine. I still walk a lot and I have a physical job, I do at least 15000 steps a day without trying. But I have a tendency to stress eat and coupled with a massive chronic lack of sleep I have been over eating and not had any energy left for going to the gym.

I had a couple of social events coming up and I have nothing to wear except for stretchy clothes and work clothes. I ended up skipping a big social event not only for that reason but for the main reason I am posting here. I am deeply ashamed of gaining this weight and not being able to change my lifestyle to lose it naturally again. I have been trying to go back to the gym and started to be more aware of when I am stress eating and changing that. Still, I cannot get back to my routine of lifting weights for 2 hours three times a week like I used to. I feel exhausted all the time. I wake up tired and without energy. Whatever energy I have left, I use to at least have a bit of a social life, as my work is very demanding with long hours and weekends worked often.

I am so frustrated, I feel like I cannot win here. And I am so ashamed of how I look. I dread meeting people who have not seen me in a while. The weight loss is really noticeable and even though I am aware that my friends and family love me for me and probably do not care a bit how I look, I am still ashamed and I feel judged even though they probably don't.

I have tried being kind to myself and be aware of the reasons for the weight gain and how it will hopefully change when my work situation and sleep situation changes but right now I cannot help feeling so ashamed for letting that happen. I envy people who lose weight when they are stressed. How do I deal with this? Any of you have experience with this and can give some helpful advice?

Thanks for reading and pls forgive any guideline violations!

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Day 5 of my journey and didn’t get hungry!

It’s a small milestone but today was the first day I kept to my calorie goal and didn’t feel hungry.

I knew it was time to make a change when I was completely out of breath after walking a route I previously used everyday with no problems. I realised that I’ve gained 17kg since lockdown, and 6kg of this has been in the last 3 months alone.

The first day I tried limiting my calories was honestly such a shock. It was crazy reflecting on how much excess I’ve been eating lately, but after only five days I’m already starting to get used to it. I know that weight loss is a long-term commitment and I my motivation will probably suffer at some point, but today has really got me excited about it!

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Venting about unnecessary comments from family

This is pretty much just a vent post.

I’m someone who really likes my weight loss journey to be private. When I restarted trying to lose weight this year, I was in college. I was doing everything by myself and no one commented on anything. My parents occasionally made comments about how I’d lost weight, but I probably only saw them twice or thrice in that period and though it kind of bothered me, I didn’t care that much because it was only a few times. It was a very personal thing and no one said anything other than those few times, and I liked it that way.

Now I’m back at my parent’s place for the summer. It’s only been 2 weeks, but they’ve been making so many unnecessary comments and asking so many annoying questions MULTIPLE TIMES A DAY. For example, my mom kept hounding one why there were measuring cups in the sink after I measured my food, or when I eat something in a smaller portion and eat something else later it’s commented on. Or if I try to have a lower calorie version of something I’m told “why eat xyz at all, either eat the real thing or don’t eat the food.” It is SO ANNOYING and I don’t know if I can take it anymore. I’ve told them I don’t like it yet they won’t stop, even had a few rude outbursts because I hate it so much. I’m not usually one to lose my temper that way. I don’t even know what I can do at this point. I just want to be back at my apartment and have everything be private and not commented on again lol. Like I don’t need to be told that I’m eating unhealthy snacks. I already know that and have been working on it. But as of right now, my #1 priority is to be eating within my calorie budget. I’ll slowly work on mostly eating nutritious foods.

Another thing is that both of my parents are overweight/obese. They’ve been commenting on my weight and have been fat shaming me forever so I’m used to comments on my body. They also used to make a few comments about junk food when I would have it, but they’d let me have it anyway. But what so absolutely hate is the NEW kinds of comments they’ve been making about the changes I’ve implemented to my diet. What I’ve been doing HAS been working, I just wish everything I did was not commented on. I’ve been near tears so many times because it’s so frustrating. I didn’t even tell them I was actively trying to lose weight again, that’s a conclusion they figured out on their own. I just hate that it can’t be a private thing. I don’t need them to tell me things that I am already aware of, or things that they say that are blatantly false. I just wish I could be back at my apartment again where they would not know a thing about how I changed my diet.

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Goodbye cheat weekends, it was nice knowing you

I've been on a plateau for about a month now. I eat a high protein diet while still being in a calorie deficit on the weekdays. However, I've been doing well enough with my workouts and daily steps that I was able to afford a cheat weekend. Normally eating say, a whole small pizza Friday night, a hamburger with fries Saturday and Sunday, as well as a pint of ice cream on Sunday evenings.

But now my motivation and frustration is exceeding my love for bad food that I am cutting down to a single cheat meal a week -- the small pizza Friday evening after my leg workout.

Honestly, this is the first time I am looking at how bad my weekends were in terms of doing cheat meals. Holy shit. This is also the first time out of all of my weight loss journeys (this being the third) where I am making an effort to eat clean on the weekends.

I'm equally excited and nervous. Does anyone have a similar experience to share?

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