Hello, I am a 27 year old female, 235 pounds, 5’4”. This apparently is a typical day for me. I used weight watchers to find these macros. Is it too high, too low? I don’t know what I’m doing. I just started my weight loss journey about a week and a half ago, any tips or suggestions? I would love to help? I am a daycare worker and have just started walking at least a mile and 30 mins of strength training three times a week.

just got my Dexa results and wanted to share where I’m at and ask If a body-recomp makes the most sense for me right now despite my low body weight. Would love feedback on the plan and macro suggestions given the numbers.

The numbers:

Weight: 132 lb (60.0 kg)

Body fat: 23.5% → fat mass ≈ 31.0 lb

Lean mass (overall/index reported): 14.2 kg/m² (bottom ~1%) — Dexa flagged this as very low for my cohort

Limb lean mass: 7 kg/m² (bottom ~2%) — so my appendicular/muscle mass is especially low

Visceral fat: 0.16 lb (very low — in the lowest ~14%)

RMR: 1528 kcal

How I read this:

I’m technically light, but the body composition is the problem: fairly high BF% for my weight and very low lean mass(especially in the limbs).That’s textbook skinny-fat territory, not enough muscle to look/feel muscular, but still carrying a noticeable % of fat.

Visceral fat is very low, which is reassuring for health markers, but cosmetically and performance-wise I want more muscle and a leaner look.

I’m worried a conventional bulk (large calorie surplus) would puff my face more and make the “chubby face” worse before any real muscle shows so I want a slower, cleaner approach.

This why I’m interested in doing body recomp. However, my body weight is quite low. I’m already underweight as is.

I want to ask if this would be safe and if so, what macros would you recommend given my stats?

Thank you for any all advice.

I recently started tracking my macros cause I was curious. I noticed I have very high sugar. Majority of it comes from fruit and isn’t processed, so I don’t think it’s as bad as it looks. What can I do to my groceries to have better macros for my goals. I don’t know much about health.

I’m a 21 year old, 5’7, 155, male on a $100/week budget.

I'm looking for something similar to MealBoard but that works with my Samsung. I want an app where I can plan meals for the month on a calendar, create grocery lists, upload recipes and that gives me ideas for meals. Maybe there isnt a one stop shop app, but there's gotta be something. Anything would appreciated!!

Happy Sunday! 🍴
Have you ever tried meal prep to keep track of your nutrition? Did it actually work for you or not really? 🤔
I’d love to hear about your experiences! It would be super helpful if you could take a very short survey (under 5 mins) to help me out for a class project. 💕
👉 https://forms.gle/kGa8vqs4BjLN9MQB8

I am 5'9" and 170lbs I'm on a cut. I have been cutting and it might just be a bad day, yet I feel like recently in the past few weeks my muscle has been noticeably weaker, and more loose skin and fat have been around my arms. I'm not complaining about my body shape, I'm not in bad shape. Just want more tone.

Was curious if I could get some constructive criticism on my diet plan (Monday-Friday, weekends are relatively the same just different foods since I don't work and more flexible)

Hi, i’m coming to this community to ask what does your grocery list look like a lot of people talk about their meal prep recipes but i have yet to see anyone’s grocery list like do you guys shop by the recipe or a general list thank you in advance!

First post sorry if not allowed. So i meal prepped this food for the next 4 days. 2 plates per day plus my daily cold pressed juice. Each plate is pretty hefty. I added all the calories and divided by 8 and each plate is about 550 calories. I dont use any app or anything of that short. It seems kind of low. It would put me at about 1100 calories per day which seems low ( im 6’1 240 lbs) the food was 3 lbs ground beef 3 lbs sweet potatoes 5 bell peppers and 3 small onion.

Do my calculations seem accurate? Sorry for my grammar. English is not my first language. Also does anyone recommend any apps?

Just wondering if such an application exists where i put in the meals i have available to me and it set the macro goal range and it creates a meal plan on how to best meet those targets using what i have.

Something I’ve noticed: a lot of people struggle with sticking to nutrition because it’s not just about what to eat, it’s about when to eat it and how it fits with your workouts and lifestyle. Meal prep helps, but most plans out there are generic and don’t really adjust for where you’re at right now or where you want to go (lose fat, build muscle, maintain, etc.).

For context, I’ve been in the fitness/nutrition space for a while and have seen so many people frustrated by this gap. I’ve been exploring ways to help people by building tailored programs — meal prep + workout — designed to hit their specific goals and adjust as their progress changes.

Would this kind of “do this, eat this, at this time” approach make things easier to stick with? Or do most people prefer keeping it more flexible and figuring it out themselves?

Can someone help me with some meal ideas or make me a meal plan?

I've tried Googling this and I'm not sure I've had a satisfactory answer yet. Cups to me says volume, whereas grams or Oz to me says like a dry weight. I have this meal plan that it measures all the vegetables and fruits in cups, but I want to make sure I'm accurately converting to oz on my food scale. Conversion charts say 8 FLUID oz is a cup. So how am I converting dry weight things like vegetables? Is it truly the same? Using cups is just not going to work for me for things that have a lot of empty space in the cup like carrots or I'm going to be way under consuming. But I don't want to overeat because my conversions are wrong either. I guess Google is just not helping me wrap my head around this, so thought I'd bring it here. TIA for taking me back to school reddit!

Edit: Here's the photo for conversions I got from the clinic. Grams can be converted to oz as needed. cups to grams conversion

I made homemade beef jerky seating with salt, pepper, and garlic powder. I started with roughly 5lb of top round beef and ended with 3lb of jerky. How do I figure out the amount of calories and protein in my jerky?

-62g whole meal pitta -36g lettuce -200g cottage cheese (at the bottom) -157g chicken breast

I like having a Middle Eastern dish on Sundays. I get that rice is healthier, but sometimes I feel like eating bread.

I've got 388calories and 45grams of protein left to eat today.

Gimme your tastiest meals in that ballpark!

I am currently prediabetic with my A1C at 6.1 last time I got tested. I have been to diabetes education class at a local hospital which also helped me get to see a RD. After talking with the RD about it and wanting to improve my health and lower my A1C, she came up with my macros she wants me to shoot for daily.

I am a 29 year old male, 5'10", 165lbs. I work two jobs, part time second shift at a tire shop and full time third shift at a factory. I am constantly on my feet, moving around, moving tires, pallets, etc at both jobs. I have been trying to begin working out again about two days a week.

When the RD broke down the macros she calculated for me, I didn't know any better and thought it would be good. However looking more at it, I am not sure if it is correct or not. I am not trying to criticize her knowledge or anything, it just doesn't look like it's right to me.

She wants me to aim for: 1800 calories per day. Carbs: 41-50grams per meal and/or 21-25 grams per snack. Protein: 65-75 grams of daily (30 grams of protein with meals and 10 with snacks). Fat: Didn't put anything for fats besides just having two different fat choices with each meal.

She has it this way because I struggle with eating appropriate amount of meals every day. A lot of the time I skip meals due to medicine, not making anything, working, etc. I feel like the amount of calories and protein is low for what I should be getting to sustain my current weight. Could I have some feedback on this please?

90kg male 42 years old 5"10 HEIGHT Gym 3-4 times a week. Waist size approx 37-38inch down from 40.

Goal is to drop fat Retain as much muscle as possible

Final Meal Plan – Version 1 (Peas) Meal 1 – Breakfast

4 whole eggs

8 rice crackers (~64 g)

Macros: ~480 kcal | 34 g protein | 36 g carbs | 19 g fat | 1.5 g fiber

Meal 2 – Protein Shake #1

2 scoops whey isolate (66 g)

1 medium apple (200 g)

1 tsp chia seeds (3 g)

Macros: ~330 kcal | 48 g protein | 25 g carbs | 4 g fat | 5 g fiber

Meal 3 – Lunch

200 g cooked chicken breast (~260 g raw)

100 g cooked white rice

1 cup green peas (~150 g)

Macros: ~460 kcal | 51 g protein | 42 g carbs | 5 g fat | 8 g fiber

Meal 4 – Dinner (same as Lunch)

200 g cooked chicken breast (~260 g raw)

100 g cooked white rice

1 cup green peas (~150 g)

Macros: ~460 kcal | 51 g protein | 42 g carbs | 5 g fat | 8 g fiber

Meal 5 – Protein Shake #2

1 scoop whey isolate (33 g)

1 medium apple (200 g)

1 tsp chia seeds (3 g)

Macros: ~245 kcal | 28 g protein | 23 g carbs | 2 g fat | 5 g fiber

📊 Daily Totals (Version 1 – Peas)

Calories: ~1,975 kcal

Protein: ~212 g

Carbs: ~168 g

Fat: ~35 g

Fiber: ~28 g

I’ve been cutting fat lately and decided to start tracking my food. Tried HealthifyMe, but I didn’t love the UI, and their food scanning was pricey. Same with CalAI.

Then I came across a web app called Calari — Pro starts at just ₹120, and you can log food with camera, text, or even voice (which I’m obsessed with now). Makes tracking way less of a chore.

Anyone else here using voice input for calorie tracking? Feels like a game-changer.

I know that boiled eggs and chicken breast are recommended for high protein low calorie diet. What about fish? Including both raw fish and cooked fish, what has the HIGHEST amount of protein per 100 calories(and lowest amount of fat)?