Sorry if I'm off on this, but I'm guessing from your height that you are male? If so, then your calorie range sounds like you are set up to lose 1 pound per week without exercising, with an additional 1 pound loss each week with the amount of exercise that you are doing. You might find it useful to try tying the nutrition and fitness trackers together to get the range based on your activity each day.
After having a look at your shared nutrition tracker, it looks to me like you are getting more than enough carbs (at least, over the past few days), enough fats, but are way too low on protein. If I were you, I'd be looking at changing my breakfast in to more protein than anything else. Just a quick guess, but I'm thinking that middle-of-the-ranges for you should be somewhere around 275g of carbs / 73g of fats / 100g protein.
Absolute minimum protein you should be getting is 75g, and really you could go even double that. Maintaining protein levels is very important to help maintain muscle during weight loss. Personally, protein is what I find the most satiating, so I don't know how you aren't feeling incredibly hungry with the levels you are at!
Personally, I would find your breakfast to leave me hungrier than I was before eating, and really would recommend that you look for something that has protein, fats, and some complex carbs instead. Since you're eating on the road, then some "one-handed" things that you might consider are:
- home-made egg or meat or cheese sandwich on a toasted english muffin (wouldn't hurt to put some veggies in to the egg - make it an omelet sandwich)
- omelet wrapped in a tortilla
- frittata made earlier, then packaged in to single servings to grab as you go out the door
- individual egg "muffins" with veggies and cheese
- overnight oats (otherwise known as refrigerator oatmeal), made in any flavour you want, but add some extra hemp or flax seeds or protein powder for more protein
The macro nutrients have ranges so that you can play around to find what works best for you personally, so don't worry about it if you are at the bottom of the carb range, and higher in the ranges for fats and proteins, if that is what makes you feel the best.
Just make sure that you are updating your weight in the system as you lose. As your weight drops, your calorie ranges for loss will drop as well.
Hope this has been of some help!
Start weight: 240 lbs
Goal weight: 155 lbs (reached March 7, 2014)
Afraid of a colonoscopy? Believe me - they are much less frightening than surgery and chemotherapy.
Colonoscopies allow polyps to be removed before they can become cancer, or let cancers be found before they are too widespread. If you are 50 or older, or have any symptoms, please don't let fear stop you from covering your butt.
| current weight: -6.0 under