Can anybody help with macros?

kellycasey5

Hi guys! So I am new at this, and so far am just staying in the mfp set calorie goals. However, I am really wanting to focus on fat loss for awhile, and then when I have lost some weight work on my muscle building as my energy and activity tolerance increases. That being said, I could really use help with my macros. I have looked at a few websites on this and now am more confused than ever. So, if anybody with success using macros could help me out, that would be great. I am not sure how many of my calories from carbs/proteins/fats I should be eating, and the preset 50% of calories from carbs that mfp suggested seems high to me. So here are my basic stats:

female
32 years old
5'4
activity:sedentary with doctor approved exercise daily, however baseline when well is moderately active
176 pounds (around 135 when previously moderately active so about a 40 pound gain in 8 months of limited activity likely related to increased calories from packaged food/poor food choices and decreased calorie burn with inactivity)

I have set my daily calorie goal to 1300 calories due to my very limited activity. My diary is open, and I have no food restrictions other than radishes, which I am allergic to.

I am working on 30 minutes of exercise daily, either my exercise bike, walking, or my 30 day shred with low impact modifications and 3 pounds weights (dr restriction for my neck/back and joints).

Any thoughts on how to adjust my macros to focus on losing fat would be appreciated. I am very motivated and good at following plans, I just need help with a plan. Thoughts on effective workouts that are low impact would also be appreciated. Thank you in advance! Kelly

TheVirgoddess

There is no macro that will help fat loss - only a calorie deficit can do that.

You also really can't build muscle when you're in a deficit. You can strengthen the muscles you already do have though.

A popular breakdown around here is 40/30/30 (c/f/p) - people change it up as it suits them though. Some like more carbs, or more protein. It's really up to you. There are some threads with good guidelines around here, I'll try to dig them up for you.

Lourdesong

30c/35f/35p works pretty well for me for controlling hunger while in a calorie deficit.

A deficit is what is needed for weight loss. Your macro's should be determined based on what you'll stick to. Higher carbs or fats (40% or more), for me, is harder for me to stick to my deficit. Whereas more balanced macro's and reaching my protein goal especially makes it easier for me to stick with being in a deficit.

TheVirgoddess

This is a great one: http://community.myfitnesspal.com/en/discussion/819055/setting-your-calorie-and-macro-targets/p1

kellycasey5

OOOH great! Thanks guys! I am losing the weight but want to make sure I am eating right.