Exact amounts aren't as important as your overall calorie intake for the day.
Your Nutrition Tracker will give you a daily calorie range to aim for - AND will also give you a range for fat, protein and carbohydrates.
Try to get in your protein - I know that protein is always my biggest challenge! So really try and meet your minimums on that.
Fat does tend to help with feelings of satisfaction and fullness... so eating some healthy fats can help ward off hunger and cravings. Again, your Spark ranges will give you some guidance on minimum and maximum target levels. Within these levels, go with what feels right for you!
Carbs - ohhh these are tricky creatures. Many of us have a real love affair with processed/refined carbs (sugar, white flour, chips and snacks....) which tend to "burn off" quickly, leaving you feeling hungry. Rather than worry too much about your actual gram intake (Spark gives a VERY wide range), try and focus on improving the quality of your carbs. More veg, fruit, whole grains, beans and legumes - less sugar and snack foods. Not only is this better nutritionally, it will realllly help a LOT to keeping you feeling satisfied.
Goal 1 - break 200 (46 pounds lost)**DONE**
Goal 2 - leave obesity behind (BMI 29.9, at 185#) **DONE**
Goal 3 - BMI = Normal (154# or less)
| current weight: 172.5