{"id":8154,"date":"2024-08-26T16:18:14","date_gmt":"2024-08-26T16:18:14","guid":{"rendered":"https:\/\/macrofactor.com\/?p=8154"},"modified":"2024-10-01T00:29:44","modified_gmt":"2024-10-01T00:29:44","slug":"tips-low-calories","status":"publish","type":"post","link":"https:\/\/macrofactor.com\/tips-low-calories\/","title":{"rendered":"Tips for Hitting Lower Calorie and Macro Goals"},"content":{"rendered":"\n<div class=\"wp-block-yoast-seo-table-of-contents yoast-table-of-contents\"><h2>Table of contents<\/h2><ul><li><a href=\"#h-why-are-my-calorie-targets-so-low-in-the-first-place-nbsp\" data-level=\"2\">Why are my Calorie targets so low in the first place?\u00a0<\/a><ul><li><a href=\"#h-solution-for-low-tdee-increasing-activity-nbsp\" data-level=\"3\">Solution for low TDEE: Increasing activity\u00a0<\/a><\/li><li><a href=\"#h-different-target-rates-of-weight-loss-and-their-effects-on-calorie-targets\" data-level=\"3\">Different target rates of weight loss and their effects on Calorie targets<\/a><\/li><li><a href=\"#h-solution-reducing-your-target-rate-of-weight-loss\" data-level=\"3\">Solution: Reducing your target rate of weight loss<\/a><ul><li><a href=\"#h-pros-of-faster-rates-of-loss\" data-level=\"4\">Pros of faster rates of loss<\/a><\/li><li><a href=\"#h-cons-of-faster-rates-of-loss\" data-level=\"4\">Cons of faster rates of loss<\/a><\/li><\/ul><\/li><li><a href=\"#h-take-home-on-target-rates\" data-level=\"3\">Take home on target rates?<\/a><\/li><\/ul><\/li><li><a href=\"#h-regardless-of-adjusting-activity-or-targets-there-s-still-appetite-management\" data-level=\"2\">Regardless of adjusting activity or targets, there\u2019s still appetite management<\/a><ul><li><a href=\"#h-appetite-management-strategies-nbsp\" data-level=\"3\">Appetite management strategies\u00a0<\/a><\/li><li><a href=\"#h-stacking-your-meal-starting-with-lean-proteins-nbsp\" data-level=\"3\">Stacking your meal, starting with lean proteins\u00a0<\/a><\/li><li><a href=\"#h-protein-sources-per-100-calories\" data-level=\"3\">Protein Sources per 100 Calories<\/a><\/li><li><a href=\"#h-meal-frequency\" data-level=\"3\">Meal frequency<\/a><\/li><li><a href=\"#h-make-intelligent-use-of-supplements-and-multivitamins-nbsp\" data-level=\"3\">Make intelligent use of supplements and multivitamins.\u00a0<\/a><\/li><\/ul><\/li><li><a href=\"#h-do-you-need-to-change-your-macronutrient-targets-within-the-app\" data-level=\"2\">Do you need to change your macronutrient targets within the app?<\/a><\/li><\/ul><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">In the final article of this target series, I\u2019ll discuss how to more easily hit your macro targets in a deficit. If you\u2019re struggling to adhere to lower targets, a change in your strategy may help. For example, you might explore the possibility of increasing overall daily energy expenditure or decreasing the loss rates of your targets (or perhaps both).&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">But what if those strategies are not feasible for you? Or perhaps you\u2019ve already tried those methods and are still having challenges with those targets? In this article, I\u2019ll discuss some practical tips to navigate those lower days to decrease hunger and help with the sustainability of your goal.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Let\u2019s dig in.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-why-are-my-calorie-targets-so-low-in-the-first-place-nbsp\">Why are my Calorie targets so low in the first place?&nbsp;<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Calorie targets are tailored based on your energy expenditure and your desired rate of weight loss. To understand this better, refer to our first <a href=\"https:\/\/macrofactor.com\/calories-low-high\/\">article here<\/a>, which goes into much more detail. As a brief reminder, your daily energy expenditure is composed of four core factors:&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Basal Metabolic Rate (BMR), Thermic Effect of Feeding (TEF), Exercise Activity Thermogenesis (EAT), and Non-Exercise Activity Thermogenesis (NEAT).&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">These components determine how many Calories you burn, and each of these factors accounts for a certain percentage of your energy expenditure each day.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"8334\" height=\"4767\" src=\"https:\/\/macrofactor.com\/wp-content\/uploads\/2024\/08\/Targets-article-graphics-02.png\" alt=\"components of total daily energy expenditure\" class=\"wp-image-8091\" srcset=\"https:\/\/macrofactor.com\/wp-content\/uploads\/2024\/08\/Targets-article-graphics-02.png 8334w, https:\/\/macrofactor.com\/wp-content\/uploads\/2024\/08\/Targets-article-graphics-02-300x172.png 300w, https:\/\/macrofactor.com\/wp-content\/uploads\/2024\/08\/Targets-article-graphics-02-1024x586.png 1024w, https:\/\/macrofactor.com\/wp-content\/uploads\/2024\/08\/Targets-article-graphics-02-768x439.png 768w, https:\/\/macrofactor.com\/wp-content\/uploads\/2024\/08\/Targets-article-graphics-02-1536x879.png 1536w, https:\/\/macrofactor.com\/wp-content\/uploads\/2024\/08\/Targets-article-graphics-02-2048x1171.png 2048w\" sizes=\"auto, (max-width: 8334px) 100vw, 8334px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">When setting your targets, MacroFactor considers your baseline details like age, weight, height, sex, and activity level. However, this initial estimate is just the starting point. As you log your weight and food intake, the app dynamically adjusts your Calorie targets to better match your actual energy needs. After 3-4 weeks, the app will have a pretty good idea of your expenditure and appropriate intake to hit your goals.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">It\u2019s important to remember that this accuracy depends on the data you put into the app. Your expenditure is calculated based on what you log, so do your best to try to log accurately. This doesn&#8217;t mean every Calorie needs to be perfectly logged, but consistent and reasonable estimates are key. For a deeper dive, the <a href=\"https:\/\/macrofactor.com\/calories-low-high\/\">first article<\/a> discusses partial logging and when you might need to audit your intake.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">However, let\u2019s move forward assuming you\u2019ve been doing a good job of logging, and your targets are correct for your goal, but you\u2019re still struggling with how low they are.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">In this situation, there could be two possible explanations for your low daily targets: 1) Low Total Daily Energy Expenditure (TDEE) and\/or 2) a target rate of weight loss that may be too fast for you.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-solution-for-low-tdee-increasing-activity-nbsp\"><strong>Solution for low TDEE: Increasing activity&nbsp;<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">If your Total Daily Energy Expenditure (TDEE) is low, one potential solution is to increase your activity levels, especially if you have a sedentary lifestyle. Depending on your baseline activity levels, increasing your activity might have a minor or sizable impact on your total daily energy expenditure. If you\u2019ve previously been very sedentary and not taken part in any formal exercise or low-grade activity, you\u2019ll likely have a more noticeable change and shift in your TDEE than someone who is already taking part in some form of formal or purposeful exercise or activity.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">However, even with these increases in activity, you should be aware of the concept of <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4803033\/\">energy compensation<\/a>. Energy compensation is the body&#8217;s adaptive response to increased physical activity, where expenditure compensations can contribute to an offset of the Calories burned during those exercise events. For example, if you go for a morning jog and it energizes you, you might also move more throughout the day, leading to a greater overall increase in TDEE. On the other hand, if the jog makes you feel tired, you might move less, resulting in a more minor increase in TDEE due to possible compensatory effects.&nbsp;<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1600\" height=\"896\" src=\"https:\/\/macrofactor.com\/wp-content\/uploads\/2024\/08\/unnamed.png\" alt=\"constrained energy model\" class=\"wp-image-8095\" srcset=\"https:\/\/macrofactor.com\/wp-content\/uploads\/2024\/08\/unnamed.png 1600w, https:\/\/macrofactor.com\/wp-content\/uploads\/2024\/08\/unnamed-300x168.png 300w, https:\/\/macrofactor.com\/wp-content\/uploads\/2024\/08\/unnamed-1024x573.png 1024w, https:\/\/macrofactor.com\/wp-content\/uploads\/2024\/08\/unnamed-768x430.png 768w, https:\/\/macrofactor.com\/wp-content\/uploads\/2024\/08\/unnamed-1536x860.png 1536w\" sizes=\"auto, (max-width: 1600px) 100vw, 1600px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Research has shown that for every 100 additional Calories burned through physical activity, total daily energy expenditure only increases by an average of <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/34453886\/\">72 Calories<\/a>. However, this is a higher figure for people with lower levels of baseline activity (i.e., if you\u2019re currently sedentary and start exercising, you\u2019ll likely experience less energy compensation) and a lower figure for people who are already quite active (i.e. if you already exercise a lot, and you start exercising more, the additional exercise will likely have a smaller impact on your total daily energy expenditure). So, the impact of exercise on total daily energy expenditure isn\u2019t always directly additive.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">With all that said, I don\u2019t want to discount the positive impact it can have, <em>especially <\/em>if you currently have a sedentary lifestyle. It\u2019s just about keeping realistic expectations and awareness of the concept.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">In short, if your TDEE is low, you can incorporate more physical activity into your daily routine. This approach is more likely to be more effective if you currently have low activity levels. Just keep in mind that the relationship between exercise and total energy expenditure is complex, and individual responses can vary.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-different-target-rates-of-weight-loss-and-their-effects-on-calorie-targets\"><strong>Different target rates of weight loss and their effects on Calorie targets<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">The rate at which you aim to lose weight impacts your daily Calorie targets. When <a href=\"https:\/\/help.macrofactor.com\/en\/articles\/90-set-a-new-goal\">setting up a goal<\/a> in MacroFactor, we recommend that you keep your \u201ctarget goal rate\u201d within the green \u201cStandard (Recommended)\u201d zone. These are the rates of weight loss that tend to be manageable and sustainable for most people, most of the time.&nbsp;<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"2037\" height=\"3028\" src=\"https:\/\/macrofactor.com\/wp-content\/uploads\/2024\/08\/rate-of-loss.png\" alt=\"rate of loss\" class=\"wp-image-8093\" srcset=\"https:\/\/macrofactor.com\/wp-content\/uploads\/2024\/08\/rate-of-loss.png 2037w, https:\/\/macrofactor.com\/wp-content\/uploads\/2024\/08\/rate-of-loss-202x300.png 202w, https:\/\/macrofactor.com\/wp-content\/uploads\/2024\/08\/rate-of-loss-689x1024.png 689w, https:\/\/macrofactor.com\/wp-content\/uploads\/2024\/08\/rate-of-loss-768x1142.png 768w, https:\/\/macrofactor.com\/wp-content\/uploads\/2024\/08\/rate-of-loss-1033x1536.png 1033w, https:\/\/macrofactor.com\/wp-content\/uploads\/2024\/08\/rate-of-loss-1378x2048.png 1378w\" sizes=\"auto, (max-width: 2037px) 100vw, 2037px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><em>Example of goal screen and green slider recommendations during goal setting. This rate is expressed as a percentage of your body weight per week. For example, if you set a goal to lose 1% of your body weight per week, that equates to 2 pounds. Note the absolute amount of weight you lose each week might slightly decrease over time (e.g., from 2 pounds to 1.96 pounds).&nbsp;<\/em><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Understanding that, let&#8217;s break down how different rates of weight loss \u2013 0.5 pounds\/week, 1 pound\/week, and 2 pounds\/week \u2013 affect Calorie targets based on a given daily energy expenditure.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Assuming your current maintenance caloric expenditure is 2,200 Calories per day, here&#8217;s how the targets would look for each weight loss rate:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>0.5 pounds\/week<\/strong>: To lose 0.5 pounds per week, you need a daily Calorie deficit of about 250 Calories. This brings your target to approximately 1,950 Calories per day.<\/li>\n\n\n\n<li><strong>1 pound\/week<\/strong>: Aiming to lose 1 pound per week requires a daily deficit of about 500 Calories, resulting in a target of around 1,700 Calories per day.<\/li>\n\n\n\n<li><strong>2 pounds\/week<\/strong>: For a more aggressive weight loss goal of 2 pounds per week, you need a daily deficit of about 1,000 Calories, leading to a target of roughly 1,200 Calories per day.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">So, if you don\u2019t have that fast of a rate, you will not have that low of a target. The low target is only an issue if you\u2019ve elected to have a faster rate. If your target rate is higher and you\u2019re having a problem with low calorie recommendations, one of the easiest solutions is to reduce your rate of weight loss.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-solution-reducing-your-target-rate-of-weight-loss\"><strong>Solution: Reducing your target rate of weight loss<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Successful cutting phases find the balance between speed and sustainability. You want to lose weight and make progress toward your goal fast enough that you\u2019ll feel encouraged. But you also want to lose weight slow enough to avoid issues with muscle loss, aggressive fatigue, and sustainability. Let\u2019s take a moment to look at the pros and cons of faster rates of loss and determine where your balance might fall <em>if<\/em> you\u2019re having issues with hitting your macro targets.&nbsp;<\/p>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"h-pros-of-faster-rates-of-loss\"><strong>Pros of faster rates of loss<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Short times in a deficit<\/strong>: Deficits aren\u2019t particularly enjoyable or fun for most people, so if individuals feel as if the journey they are about to embark on is a short one, then it could be easier for them to engage with tackling the goal.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Motivation:<\/strong> For most, one of the key aspects of fat loss success is maintaining momentum and <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4864984\/\">motivation<\/a>. Seeing successful results at a fast pace can contribute to the motivation and momentum people need to continue pushing week after week into a deficit.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"h-cons-of-faster-rates-of-loss\"><strong>Cons of faster rates of loss<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Risk of muscle loss<\/strong>: To pull stored energy (ideally from mostly fat) into circulating energy, you need to be in a deficit of total daily energy needs. However, when your body is in a deficit state,&nbsp; it might also pull stored energy from muscle. To decrease <a href=\"http:\/\/www.sciencedirect.com\/science\/article\/pii\/S0022519304004175\">muscle loss during a deficit<\/a>, consider your percentage of body weight loss per week and protein intake. Staying within a reasonable rate (generally not exceeding <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/34623696\/\">1 pound or 0.5 kilos per week<\/a>) while eating adequate protein and maintaining a bare minimum of activity will likely keep you in a decent spot. Adding resistance training to the equation is even better. The more you increase that rate, the more muscle loss could be at risk.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Increase hunger<\/strong>: Larger Calorie deficits can increase hunger and contribute to a decreased ability to adhere to a deficit. This can lead to breaking deficit goals or overeating on non-deficit days, potentially leading to people spinning their wheels.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Decrease in sufficient nutrient levels<\/strong>: When you\u2019re eating less food overall, the total intake of each nutrient tends to decrease as well. This can apply to both macro- and micro nutrients. For example, it may be challenging to consume enough fat to optimally absorb fat-soluble vitamins, or you may struggle to get sufficient carbohydrates to optimally fuel your exercise if your overall Calorie target is very low. Additionally, the risk of inadequate micronutrient intake increases as overall energy intake decreases.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Low energy levels:<\/strong> As discussed with TDEE components, activity is an aspect of daily expenditure. Low daily Calorie intakes can lead to exacerbated energy compensations and decreased thermic effects of food. For most, eating less tends to coincide with moving less and burning less over longer periods.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Low sustainability<\/strong>: Losing body fat is a time game. There are limits to how quickly you can lose fat, even if your motivation is high. While the first few weeks of rapid weight loss can be enthusiastic and motivating, it\u2019s not uncommon for faster rates to lead to hitting a wall and finding the deficit unsustainable. Much like pacing yourself for a race, coming too hard out of the gate could mean you lead initially but fall short of your ultimate goal unless you modify your pacing. There is evidence suggesting that many people who attempt to lose body fat struggle with sustaining that loss. A lot of those failure rates could be improved with education and better lifestyle strategies, and a big part of that is pace. With a larger deficit, your diet and lifestyle while losing weight are likely to look much more dissimilar to the diet and lifestyle you\u2019ll need to maintain your weight loss long-term.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-take-home-on-target-rates\">Take home on target rates?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Everyone has different experiences at different rates, and a variety of factors contribute to that. Even the same person can handle one intensity during a certain phase of their lives that they might not be able to handle during another, let alone the difference from person to person.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">But the important distinction here is if things are working versus if they are not working for you. If you\u2019re on a roll and feeling good with your current rate and weight loss, stick with it! But, if you\u2019re struggling with low-Calorie targets, we\u2019d recommend reducing your target rate of weight loss. If you\u2019re struggling while trying to lose 2 pounds per week, try 1 pound per week. If you\u2019re struggling while trying to lose 1 pound per week, try 0.5 pounds per week. If you\u2019re struggling with 0.5 pounds per week, you could go even slower and target a rate of 0.25 pounds per week (which would require Calorie goals that are just <em>barely<\/em> below your maintenance intake). Remember, fat loss is usually a marathon, not a sprint, and there\u2019s nothing wrong with reducing your pace to increase your chances of reaching the finish line.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-regardless-of-adjusting-activity-or-targets-there-s-still-appetite-management\">Regardless of adjusting activity or targets, there\u2019s still appetite management<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Alright, to quickly recap: you\u2019re logging accurately, you understand why your targets are low and have considered if you need to make adjustments to your activity levels or rate of loss. With those factors audited, you may still have difficulty hitting lower targets. And that\u2019s where this section comes in to give you a bit of applicable advice for hitting those targets a little easier.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-appetite-management-strategies-nbsp\">Appetite management strategies&nbsp;<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">The most difficult and obvious factor affecting the ability to hit lower targets is that people get hungry. To some degree, we have to accept a bit of hunger while in a deficit. But I do think you can do a lot to mitigate the <em>severity<\/em> of those effects with a little planning and self-experimentation. This recent MacroFactor article goes into great detail about <a href=\"https:\/\/macrofactor.com\/satiety-and-satiation-tips\/\">satiety and satiation<\/a> and how to increase their effects when you\u2019re in deficits or if you frequently find yourself unsatisfied with meals.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Here is a general overview of what increases satiety:<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th><\/th><th>Strategies for increasing fullness and decreasing caloric intake<\/th><\/tr><\/thead><tbody><tr><td><strong>Incorporate low-energy foods<\/strong><\/td><td>Include vegetables, lean proteins, and legumes in as many meals and snacks as possible to boost satiation and satiety. These foods are <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/36460778\/\">nutrient-dense<\/a>, low in Calories, and high in volume, helping you feel full without consuming too many Calories.<\/td><\/tr><tr><td><strong>Balance macronutrients<\/strong><\/td><td>Avoid focusing on a single macronutrient. Combine <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24820437\/\">fiber, protein, and fat<\/a>, especially from whole foods that are low in energy but high in volume, to enhance satiation and satiety. A balanced mix of these nutrients helps stabilize blood sugar levels and provides sustained energy.<\/td><\/tr><tr><td><strong>Limit processed foods<\/strong><\/td><td>Processed or ultra-processed foods are often high in Calories but low in essential nutrients and volume, leading to overeating and reduced satiety.<\/td><\/tr><tr><td><strong>Mindful eating and harder textures<\/strong><\/td><td>The <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7395742\/\">texture of harder foods<\/a> requires more chewing, which can increase feelings of fullness and satisfaction. Mindful eating helps you recognize hunger and fullness cues, preventing overeating and enhancing digestion.<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">The above alone can make a notable difference in your satiety levels and should be strongly considered if you haven\u2019t already implemented them. However, I want to focus on a few details and offer extra tips to round out the advice.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-stacking-your-meal-starting-with-lean-proteins-nbsp\">Stacking your meal, starting with lean proteins&nbsp;<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">If you take time to master anything for a deficit (or really, for health and body composition in general), it should be building a catalog of lean protein sources that work for you. They should meet cost, convenience, and enjoyment requirements, and should become the building block on which you plan your meals.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">After determining your lean protein source, you can add fibrous vegetables or fruits and ensure you get a nice presence of unsaturated fats. Those three factors are the basis for setting up any meal. From there, you can add more starch-based vegetables or fruits and then simple sugars or saturated fats. This system keeps meal design from being too complicated but doesn\u2019t have to be monotonous.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Here is a list of lean protein sources per 100 Calories&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-protein-sources-per-100-calories\"><strong>Protein Sources per 100 Calories<\/strong><\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th><strong>Food Item<\/strong><\/th><th><strong>Protein per 100 Calories (g)<\/strong><\/th><th><strong>Vegan (V)<\/strong><\/th><\/tr><\/thead><tbody><tr><td>Tuna (Light, Water Pack)<\/td><td>22.6<\/td><td><\/td><\/tr><tr><td>Whey Protein<\/td><td>22.0<\/td><td><\/td><\/tr><tr><td>Cod<\/td><td>21.7<\/td><td><\/td><\/tr><tr><td>Egg Whites<\/td><td>21.0<\/td><td><\/td><\/tr><tr><td>Soy Protein<\/td><td>20.0<\/td><td>(V)<\/td><\/tr><tr><td>Chicken Breast<\/td><td>19.9<\/td><td><\/td><\/tr><tr><td>Shrimp<\/td><td>19.1<\/td><td><\/td><\/tr><tr><td>Scallops<\/td><td>18.5<\/td><td><\/td><\/tr><tr><td>Non-fat Greek Yogurt<\/td><td>18.2<\/td><td><\/td><\/tr><tr><td>Pork Loin<\/td><td>17.6<\/td><td><\/td><\/tr><tr><td>Seitan<\/td><td>16.0<\/td><td>(V)<\/td><\/tr><tr><td>Spirulina<\/td><td>15.0<\/td><td>(V)<\/td><\/tr><tr><td>Low Fat Cottage Cheese<\/td><td>14.4<\/td><td><\/td><\/tr><tr><td>Nutritional Yeast<\/td><td>14.0<\/td><td>(V)<\/td><\/tr><tr><td>Lean Ground Beef<\/td><td>13.6<\/td><td><\/td><\/tr><tr><td>Turkey Breast<\/td><td>13.4<\/td><td><\/td><\/tr><tr><td>Mushrooms<\/td><td>13.0<\/td><td>(V)<\/td><\/tr><tr><td>Spinach<\/td><td>12.9<\/td><td>(V)<\/td><\/tr><tr><td>Tofu<\/td><td>12.0<\/td><td>(V)<\/td><\/tr><tr><td>Peanut Butter Powder<\/td><td>11.1<\/td><td>(V)<\/td><\/tr><tr><td>Tempeh<\/td><td>10.6<\/td><td>(V)<\/td><\/tr><tr><td>Edamame<\/td><td>10.3<\/td><td>(V)<\/td><\/tr><tr><td>Lentils<\/td><td>7.9<\/td><td>(V)<\/td><\/tr><tr><td>Kidney Beans<\/td><td>6.8<\/td><td>(V)<\/td><\/tr><tr><td>Black Beans<\/td><td>6.7<\/td><td>(V)<\/td><\/tr><tr><td>Chickpeas<\/td><td>5.4<\/td><td>(V)<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><em>These figures were obtained by the <\/em><a href=\"https:\/\/macrofactor.com\/\"><em>MacroFactor app<\/em><\/a><em> database.<\/em><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">To give you a meal example, let\u2019s look at a protein-heavy rice bowl. You start with a lean protein like chicken breast or a plant-based alternative like seitan nuggets. Then you add a mix of vegetables and incorporate a bit of healthy fat using sesame oil. After that, you can add a protein\/starch veggie like green peas, and finish with a smaller portion of rice. The seasoning here can be a mix of Calorie-free liquids, powders, or herbs, depending on your pantry and skill level.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Chicken Breast Rice Bowl<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>Ingredient<\/th><th>Calories<\/th><th>Protein<\/th><th>Carbs<\/th><th>Fats<\/th><\/tr><\/thead><tbody><tr><td>Chicken Breast<br>4oz (115g)<\/td><td>170<\/td><td>33.9g<\/td><td>0g<\/td><td>3.9g<\/td><\/tr><tr><td>Broccoli<br>1 cup (91g)<\/td><td>32<\/td><td>2.2<\/td><td>6.5g<\/td><td>0.4g<\/td><\/tr><tr><td>Mixed Peppers<br>1 cup (92g)<\/td><td>35<\/td><td>1.1g<\/td><td>8.1g<\/td><td>0.2g<\/td><\/tr><tr><td>Sesame Oil<br>2 tsp (10g)<\/td><td>88<\/td><td>0g<\/td><td>0g<\/td><td>10g<\/td><\/tr><tr><td>Green Peas<br>1\/2 cups (80g)<\/td><td>62<\/td><td>4g<\/td><td>11g<\/td><td>0.2g<\/td><\/tr><tr><td>Rice (cooked)<br>1\/2 cup (79g)<\/td><td>103<\/td><td>1.9g<\/td><td>22.6g<\/td><td>0.2g<\/td><\/tr><tr><td>Seasoning (optional)<\/td><td><\/td><td><\/td><td><\/td><td><\/td><\/tr><tr><td>Total<\/td><td>490<\/td><td>43.1g<\/td><td>48.2<\/td><td>14.9<\/td><\/tr><tr><td><\/td><td><\/td><td><\/td><td><\/td><td><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><em>These figures were obtained by the <\/em><a href=\"https:\/\/macrofactor.com\/\"><em>MacroFactor app<\/em><\/a><em> database.<\/em><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Vegan Alternative: Seitan Nuggets Rice Bowl&nbsp;<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th><strong>Ingredient<\/strong><\/th><th><strong>Calories<\/strong><\/th><th><strong>Protein<\/strong><\/th><th><strong>Carbs<\/strong><\/th><th><strong>Fats<\/strong><\/th><\/tr><\/thead><tbody><tr><td>Seitan Nuggets<br>4.5 oz (128g)<\/td><td>180<\/td><td>31.9g<\/td><td>6g<\/td><td>3.0g<\/td><\/tr><tr><td>Broccoli<br>1 cup (91g)<\/td><td>32<\/td><td>2.2g<\/td><td>6.5g<\/td><td>0.4g<\/td><\/tr><tr><td>Mixed Peppers<br>1 cup (92g)<\/td><td>35<\/td><td>1.1g<\/td><td>8.1g<\/td><td>0.2g<\/td><\/tr><tr><td>Sesame Oil<br>2 tsp (10g)<\/td><td>88<\/td><td>0g<\/td><td>0g<\/td><td>10g<\/td><\/tr><tr><td>Green Peas<br>1\/2 cup (80g)<\/td><td>62<\/td><td>4g<\/td><td>11g<\/td><td>0.2g<\/td><\/tr><tr><td>Rice (cooked)<br>1\/2 cup (79g)<\/td><td>103<\/td><td>1.9g<\/td><td>22.6g<\/td><td>0.2g<\/td><\/tr><tr><td>Seasoning (optional)<\/td><td>0<\/td><td>0g<\/td><td>0g<\/td><td>0g<\/td><\/tr><tr><td><strong>Total<\/strong><\/td><td>500<\/td><td>41.1g<\/td><td>54.2g<\/td><td>14.0g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><em>These figures were obtained by the <\/em><a href=\"https:\/\/macrofactor.com\/\"><em>MacroFactor app<\/em><\/a><em> database.<\/em><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">This example could easily be swapped out for different proteins or different veggies or starches. The oil, rice, and vegetable choices imply a more Asian-style stir fry, but with a few alterations, it could be an Italian or Mexican dish. You could change the sesame oil to olive oil, the rice to noodles, and so on. The point is to work on your ability to layer from one satiating item to the next until the meal is complete. Lastly, be intentional in <a href=\"https:\/\/help.macrofactor.com\/en\/articles\/6-create-and-add-a-custom-recipe\">saving these recipes<\/a> and adding them to your rotation so that you have \u201cgo-to\u201d meals that make the planning process less arduous.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-meal-frequency\">Meal frequency<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">The frequency and size of your meals can really impact your ability to hit lower-Calorie targets. As we\u2019ve stated throughout this series, self-experimentation is important here to determine what works (and what doesn\u2019t) for you. Here are some tips to keep in mind when testing your schedule.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Consider your activity needs<\/strong>: Activity and <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24174308\/\">exercise affect people differently<\/a>. If you are training, it&#8217;s beneficial to plan your meals around your workouts. This can help prevent energy crashes, which might reduce your total daily energy expenditure. Similarly, you may find you need more food allocated at different times of the day based on your level of activity.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Take social needs into account:<\/strong> Adherence to your weight loss goals often requires a <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4990387\/\">multifactorial approach<\/a>, and this includes social eating. If you enjoy dinner with your family or have plans with friends, you can allocate more Calories toward those times. This strategy can make lower-Calorie targets more manageable during social occasions, so be open to uneven meal distributions or adjustments for an upcoming social evening.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Maintain a predictable eating schedule<\/strong>: The body has a <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3710582\/\">chronobiology<\/a> that forms regular patterns for things like sleeping and eating. A predictable eating schedule can help you better determine which meal patterns keep you satiated and which do not. It also helps you better understand hunger signals and assess their severity and need.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Test different eating windows<\/strong>: <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/37875984\/\">Various meal allocations can work (or not)<\/a>, from three meals and two snacks to 8-hour eating windows. Whatever you choose, consider how well it aligns with all of these factors, from social to activity needs. Self-experimentation is really vital overall for meal frequency and planning.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-make-intelligent-use-of-supplements-and-multivitamins-nbsp\">Make intelligent use of supplements and multivitamins.&nbsp;<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">I\u2019m not huge on pushing supplements, but a few can help ensure a better deficit experience and easier recovery. The most obvious is finding a protein powder that fits your dietary needs, if you struggle to eat enough protein from whole foods. Generally speaking, whey is suitable for those who use animal protein sources, and soy works well for vegans. You should also ensure your protein powder includes all essential amino acids at daily recommended value levels if you\u2019re a vegan.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">For additional energy or performance support, consider adding in creatine. Among supplements researched for energy and performance assistance, <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/12945830\/\">creatine performs well<\/a>.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Lastly, though a bit more controversial, I recommend a solid and vetted multivitamin and mineral supplement. While some research shows benefits are <a href=\"https:\/\/www.mdpi.com\/2072-6643\/16\/9\/1345\">mixed<\/a>, in cases of potential <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4109789\/\">nutritional deficiencies<\/a>, vitamin or mineral use has shown either neutral or positive results. To be clear, this is about taking adequate and normal amounts of an orally bioavailable multivitamin with food as an insurance policy. From a deficit perspective, there is merit to their use with minimal risk.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Something to consider with all these aids and ideas is that the goal is to make eating less a little easier. Rather than relying on any single strategy in isolation, it&#8217;s likely going to be a combination of multiple approaches and a lot of self-experimentation. Be open to the journey and discovery process because restricting food can be challenging for most people.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-do-you-need-to-change-your-macronutrient-targets-within-the-app\">Do you need to change your macronutrient targets within the app?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">If you\u2019ve determined that you need to change your targets or want to examine your program again, I wanted to give you a reminder of how you can use MacroFactor to do it. This article won\u2019t dive deep into why these specific targets were chosen. For a general look at standard needs for each macronutrient, you can check out these articles <a href=\"https:\/\/macrofactor.com\/how-much-protein\/\">on protein<\/a>, <a href=\"https:\/\/macrofactor.com\/how-many-carbohydrates\/\">carbohydrates<\/a>, and <a href=\"https:\/\/macrofactor.com\/how-much-fat\/\">fat<\/a>. Note the <a href=\"https:\/\/macrofactor.com\/macrofactors-algorithms-and-core-philosophy\/\">MacroFactor algorithm<\/a> uses special formulas to determine these targets to optimize your deficit and protect against muscle loss.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">You can choose from <a href=\"https:\/\/help.macrofactor.com\/en\/articles\/91-program-styles\">coached, collaborative, or manual programs<\/a> and make more personalized selections within those. However, due to this customization, your current MacroFactor setup might not be ideal for your cutting plan. So, if you\u2019re having a hard time hitting lower targets or hitting a specific macro target like protein, you might need to consider adjusting your app program.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">When creating your program, you have several options for the program style and amount of each macronutrient in your diet. For example, the balanced plan will distribute non-protein Calories evenly between carbohydrates and fat.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"2037\" height=\"3028\" src=\"https:\/\/macrofactor.com\/wp-content\/uploads\/2024\/08\/balanced-program.png\" alt=\"balanced program\" class=\"wp-image-8141\" srcset=\"https:\/\/macrofactor.com\/wp-content\/uploads\/2024\/08\/balanced-program.png 2037w, https:\/\/macrofactor.com\/wp-content\/uploads\/2024\/08\/balanced-program-202x300.png 202w, https:\/\/macrofactor.com\/wp-content\/uploads\/2024\/08\/balanced-program-689x1024.png 689w, https:\/\/macrofactor.com\/wp-content\/uploads\/2024\/08\/balanced-program-768x1142.png 768w, https:\/\/macrofactor.com\/wp-content\/uploads\/2024\/08\/balanced-program-1033x1536.png 1033w, https:\/\/macrofactor.com\/wp-content\/uploads\/2024\/08\/balanced-program-1378x2048.png 1378w\" sizes=\"auto, (max-width: 2037px) 100vw, 2037px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">For cutting or maintaining after weight loss, I generally recommend starting with a balanced macronutrient intake. As previously stated, each macronutrient contributes uniquely to satiety and recovery, and it\u2019s important to consider our essential fatty acid and fiber needs as well. However, it may be worth experimenting with low-fat (and therefore high-carb) or low-carb (and therefore high-fat) plans if you struggle with a balanced macronutrient split. You may find that one of these options makes it a bit easier for you to feel full while consuming fewer overall Calories. Also, carb-based foods tend to have more volume, whereas fat-based foods tend to decrease rates of gastric emptying \u2013 you may find that you\u2019re more sensitive to one of those factors.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">When selecting a protein target, remember that the \u201clow\u201d protein selection will still give you a protein target within the optimal range (for both muscle retention and general satiety). It also may be worth selecting a \u201cmoderate\u201d target if you previously selected \u201chigh\u201d or a \u201clow\u201d target if you previously selected \u201cmoderate.\u201d Don\u2019t be afraid to adjust your macro program to find a macronutrient split that makes it a bit easier to achieve your overall Calorie targets.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"2037\" height=\"3028\" src=\"https:\/\/macrofactor.com\/wp-content\/uploads\/2024\/08\/adjust-protein.png\" alt=\"adjust protein\" class=\"wp-image-8143\" srcset=\"https:\/\/macrofactor.com\/wp-content\/uploads\/2024\/08\/adjust-protein.png 2037w, https:\/\/macrofactor.com\/wp-content\/uploads\/2024\/08\/adjust-protein-202x300.png 202w, https:\/\/macrofactor.com\/wp-content\/uploads\/2024\/08\/adjust-protein-689x1024.png 689w, https:\/\/macrofactor.com\/wp-content\/uploads\/2024\/08\/adjust-protein-768x1142.png 768w, https:\/\/macrofactor.com\/wp-content\/uploads\/2024\/08\/adjust-protein-1033x1536.png 1033w, https:\/\/macrofactor.com\/wp-content\/uploads\/2024\/08\/adjust-protein-1378x2048.png 1378w\" sizes=\"auto, (max-width: 2037px) 100vw, 2037px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Take-home cheat sheet: hitting lower targets<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>Understand TDEE components:<\/strong> Daily energy expenditure is composed of BMR, TEF, EAT, and NEAT. These components play a role in your target selections. You can increase activity levels to raise your Total Daily Energy Expenditure (TDEE), especially if you are currently living a sedentary lifestyle.<\/li>\n\n\n\n<li><strong>Rate of weight loss impact:<\/strong> Different rates of weight loss (e.g., 0.5, 1, or 2 pounds\/week) significantly affect daily Calorie targets. Faster rates equal lower targets, so consider reducing your target rate of weight loss if other adjustments don&#8217;t help.<\/li>\n\n\n\n<li><strong>Consider the pros and cons of rates of loss:<\/strong> Faster rates can lead to short deficit periods and increased motivation. However, quicker rates can also risk muscle loss, increase hunger, and be difficult to sustain. The key is finding the balance between these factors.&nbsp;<\/li>\n\n\n\n<li><strong>Appetite management:<\/strong> Incorporate low-energy, high-volume foods with plenty of fiber and balanced macronutrients, and try to limit processed foods to increase overall satiety.<\/li>\n\n\n\n<li><strong>Build meals around lean protein:<\/strong> Create a list of easy-to-repeat lean protein sources and build your meals around them alongside fibrous veggies and healthy fats.<\/li>\n\n\n\n<li><strong>Meal frequency:<\/strong> Find the best repeatable strategy to help you maintain a consistent deficit that gets you to your goal.<\/li>\n\n\n\n<li><strong>Supplements and multivitamins:<\/strong> Use protein powders, creatine, and multivitamins to support nutritional needs and recovery during a deficit.<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n","protected":false},"excerpt":{"rendered":"<p>If you&#8217;re struggling to reach your lower Calorie goals, this article will help you develop a more effective strategy.<\/p>\n","protected":false},"author":12,"featured_media":8156,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"set","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_post_was_ever_published":false},"categories":[8],"tags":[],"class_list":["post-8154","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-articles"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.8 (Yoast SEO v27.8) - 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