How accurate do I need to be counting macros?

[nemesis]

done my BMR and worked out my TDEE, now working through making my meal plan accordingly but.......

just putting some tinned tuna together with some basmati rice is beating me as far as reaching my correct macros. Increase one to hit right amount of protein but it puts me over on my carbs, etc.

I want to be hitting 43.3g Pro / 41.6g Carbs / 8.33g Fat

any tips? thanks

[hhhh1]

lol why would increasing the amount of tuna put you over your carbs? should be easy as to hit correct amount of carbs and protein. maybe add olive oil if fats too low

[hhhh1]

I want to be hitting 43.3g Pro / 41.6g Carbs / 8.33g Fat

pretty sure you could easily just round it to the nearest 10g as well.

1/100ths of a gram....really??

[nemesis]

Hahaha yeah thats not really what I'm doing. I just wrote down what I'd worked out. I am just aiming for nearest gram, but currently neading to round off to the nearest 10 the way I'm going!

[nemesis]

You do know there's protein in rice and carbs in tuna right?

[hhhh1]

f*ck all cabs in tuna. post up the nutritional info for fats, carbs, protein of the tuna and the rice and i'll work it out for u

edit: per 100g not per serving

[tomsammce]

You do know there's protein in rice and carbs in tuna right?

yes correct and you should definitly count them if you are serious in your weight loss goals.

What are some of the meals your having trouble working out the total macros with?

What's your allowances for the meals? What foods are your preference and I'll put some options up on here as well as the food weights/amounts to fit the macros

[nemesis]

SEALORD 95GRM TINS

Tomato & Basil 16.7P/4.7f/2.7c

Basmati (2min) Rice 125g 4p/37.5c/1.9f

Thanks Tom

yeah obviously cutting hence the anal attitude towards the numbers. going with just 500kcal deficet and upping the cardio over typical levels from twice a week to 4 times a week along with a 3 day split on the weights as I'm only just back from surgery and infections out the wazzoo!

I got a target TDEE of 2497.5 after taking off the 500 and a target protein intake of approx 260g per day. that leaves about 250g of carbs and 50 fats if all calcs are right?

I eat anything EXCEPT cottage cheese. I'm looking at rolled oats, tuna, rice, potatoes, chicken breasts, pasta, raw almonds, all the usual stuff over 5-6 meals.

I may have to go over a little bit from time to time with some low gi (or is that high? I always mix those 2 up) complex carbs if my sugars drop, being type 2 diabetic makes it just that little bit more fun.

[tomsammce]

Hmm ok I am going to bed now but I will reply to you tommorow about the macro numbers etc. I can't advise on diet to suit diabetic I don't know enough about it so best not say anything.

Good on ya!

[hhhh1]

you need 223g tuna, 119g of rice to hit the protein and carb requirements you posted above. this will also provide you with 13g of fat.

it is mathematically impossible to hit the correct fat amount (while getting right amount of carbs and protein), using only those 2 foods (you need to add a 3rd food, and even then it may not work depending on macronutrient ratios)

[muscle99]

Being accurate with yours macros means nothing if your macros aren't right for your goals if you know what I mean

[nemesis]

One other simple question thats bugging me. When reading the nutritional values on the back of pasta, does that relate to cooked or uncooked weight?

[hhhh1]

no definite answer. it 'should' be uncooked weight but sometimes it's not. best work that out for yourself

[BeastBuilder]

Just look at the numbers and if the pro+fat+carbs+whatever per 100g equals or equals close to 100g then it's uncooked weight but if it's not close to 100g so comes out at say 70g for example then it's cooked weight because the other 30g making up that 100g is water hence why no macros.

Bit of maths and common sense never hurt anyone :pfft:

[nemesis]

Got it! Makes sense when its spelt out. Thanks

[muscle99]

Shit I think your right lol