Macronutrients advice - 21yo, 5'4" looking to lose 15kg

chantelley17

Just trying to set realistic macronutrient goals for weight loss, and just would like some help. I was thinking of having a low fat percentage but not sure on the carbs and protein percentages.

My long term goal is to get to 60kg, currently around 75kg, and I'm about 5'4".

Any help and advice would be greatly appreciated!! And any other hints and tips people have found out along the way would be great too

Chantelle.

esjones12

Just start with the general 50% carb, 30% fat and 20% protein. This is easily attainable by eating a balanced healthy and nutritious diet. You calorie deficit will take the pounds (or kgs) off....but keeping a nutritious balance will keep you happy while doing it.

Best of luck!

Chrisparadise579

I would suggest alot more protein! 20% as mfp default is not enough whatsoever. Start with 150g of protein(about 1g per pound) 20-25% fat whichever you prefer and the rest carbs, this will give you enough carbs to fuel your workouts, enough fats for your bodily functions and enough protein to repair and build muscle. My biggest tip to you would be to not restrict yourself too much. If you are craving something go ahead and eat it, just make sure itll fit into your calories and macros, that will keep you going longer. Remember this isnt a diet it is a life change so make your you can live with your nutrition plan. Your gonna do great! youve got this!

psuLemon

chantelley17 wrote: »

Just trying to set realistic macronutrient goals for weight loss, and just would like some help. I was thinking of having a low fat percentage but not sure on the carbs and protein percentages.

My long term goal is to get to 60kg, currently around 75kg, and I'm about 5'4".

Any help and advice would be greatly appreciated!! And any other hints and tips people have found out along the way would be great too

Chantelle.

Before considering a blanket %, we need to know what your workout routine and daily calorie goal. I suspect you need around 105-125g of protein.

ps - there is no reason to go low fat, just look for overall balance.

CloudyMao

I'm going to tell you off the bat if you want to go low fat then you need to go high carb - you need to ensure that you have a steady supply of energy, as well as ensuring that you're eating enough protein & then extra protein for any workouts etc.

Honestly we'd all need a little more info about your routine & general plans

chantelley17

Thanks for all the comments, much appreciated!!

I go to the gym about 2/3 times a week, where I do about 30 minutes cardio (treadmill/cross-trainer/exercise bike) and then about 30 minutes strength training, so 30 minutes upper body or 30 minutes lower body etc. I also play football (or soccer!) 2 times a week.

I only suggested a lower fat percentage for myself as fat generally isn't a problem for me, I only use minimum oil, have a few seeds or nuts, and maybe some chocolate here or there.

My main problem is carbs (and not the good kinds! haha), I know I should be eating mostly carbs, its just training myself to balance by carbs and protein correctly. My other issue isn't so much what I eat, most of the time I'm pretty good, it's just small moments of weakness where I'll binge eat something or completely over do my portion sizes. Hoping calorie controlling my diet on MFP will guilt trip me into cutting the excess!

As you say, isn't a diet it is a life change

SideSteel

If I were to make a generalized recommendation given your information I'd put you somewhere around the following:

130p
50-60f
remainder in carbs

This assumes that you are able to select a reasonable total calorie intake for your goal.

From there I'd monitor diet adherence and change in weight to determine if:

a) Total energy needs are set properly.
and
b) Balance of fat/carbs are reasonable based on your preferences.

Both a) and b) can and should be modified based on the bolded part.