Calories ,protiens , cabs for 109 lbs ??

phuonguk

Hi everyone ! Im weight 109 lbs just wonder how many calories , cabs , fat and proteins i should take for day to help me get leaner ?? I want get my body fat lower !! Thanks

psuLemon

We need a lot more information. What is your age, height and workout routine? Also, do you have an active or sedentary lifestyle outside of exercise and do you have any medical conditions?

Liftng4Lis

With 3 pounds to lose? What are your goals?

phuonguk

Hi thanks for reply ! Im 42 years old very active im lift and go to gym 6 day a week ! My goal is to lose 3 lbs that all ! Im try to lose my body fat lower so can show abs i want 6 pack so bad .. Lol ! Im not had any problem with my heath at all !

psuLemon

phuonguk wrote: »

Hi thanks for reply ! Im 42 years old very active im lift and go to gym 6 day a week ! My goal is to lose 3 lbs that all ! Im try to lose my body fat lower so can show abs i want 6 pack so bad .. Lol ! Im not had any problem with my heath at all !

Can you answer my above questions? Those will all influence the information we give you.

Also keep in mind, a six pack is determined by low body fat, lean body mass and genetics.

phuonguk

Im 42 , height 5.3 , im go to gym 6 days a week ! Im working at beauty salon ! Im not had any medical condition ! Thanks u

psuLemon

What type of workout routine do you have?

phuonguk

I do mix class ! Monday im do body pump and spinning class for cardio ! Tuesday im do weigh 1 hours then spinning 1h ! Wed im do leg bum and tummy class and 1h weigh ! Thur im do Hiit work out 30 minute and run 30 minute ! Friday im do Hiit work out again! Sat my rest day sunday im do insanity class 1h and im training legs 1h !

psuLemon

How many calories do you eat? I hope it's a ton because an active job and exercising 2 hours a day is crazy.

phuonguk

Really ? That why i wonder how many calories i allow to eat ? Im been told if i want lose weight i need to eat less than 1200 calories which i never had .. At the moment i eating about 1600 calories but im not losing any weight

psuLemon

phuonguk wrote: »

Really ? That why i wonder how many calories i allow to eat ? Im been told if i want lose weight i need to eat less than 1200 calories which i never had .. At the moment i eating about 1600 calories but im not losing any weight

Well you were told wrong. In fact, the majority of women I know end losing around 1700 to 2100 calories.

Regarding your workout routines, I don't know if your workout routine is even conducive towards your goals. Personally, I would drop the the amount of exercise you are doing and in fact, modify the program. I would probably only do 3 hours of cardio and then 3 full body routines that are progressive and concentrate on compound lifts. Programs like new rules of lifting for women or strong curves could be beneficial.

1600 calories seems like a solid goal. Probably would suggest macros around 40% carbs, 25% protein and 35% fats.

MKEgal

phuonguk wrote:

Im weight 109 lbs just wonder how many calories , cabs , fat and proteins i should take for day to help me get leaner ?? I want get my body fat lower !!

Here's a table which explains the healthy macro ranges:
http://www.iom.edu/Global/News%20Announcements/~/media/C5CD2DD7840544979A549EC47E56A02B.ashx

page 1, carbs, 45 - 65% of calories (4 cal per gram)
page 2, fat, 20 - 35% of calories (9 cal per gram)
page 4, protein, 10 - 35% of calories (4 cal per gram)

In order to maintain weight when active 30 min per day, you'd need 15 calories per pound, or 1635. It sounds like you're exercising a LOT more than that, so eating 1600 per day would probably cause you to lose weight & fat.

So to take the simplest calculation:
50% carbs = 800 calories = 200 grams
25% fat = 400 calories = 44 grams
25% protein = 400 calories = 100 grams

Also have a look at this body fat calculator to see what your current percentage is, as well as if your goal of losing more fat is healthy & reasonable.

For women:
Essential Fat 10%-13%
Athletic 14%-20%
Fit 21%-24%
Acceptable 25%-31%

MKEgal

psulemon wrote:

would suggest macros around 40% carbs, 25% protein and 35% fats.

Why do you keep saying this, in thread after thread, when you've been shown evidence that that level of carbohydrate intake is too low, unhealthy?

psuLemon

Also, do you use a food scale and can you open your food diary? If you aren't losing, the general issues are inaccurate logging or inconsistent logging.

erickirb

MKEgal wrote: »

psulemon wrote:

would suggest macros around 40% carbs, 25% protein and 35% fats.

Why do you keep saying this, in thread after thread, when you've been shown evidence that that level of carbohydrate intake is too low, unhealthy?

Why would 40% carbs be too low? You can go much lower if you wish. That said, I eat more than 40% but that is preference.

OP I would suggest set your macros at 90 grams protein, 40 grams fat, and fill in the rest of carbs, but use the fat and protein as minimums and carbs as a max. Try that out and make small adjustments from there based on performance and adherence.

psuLemon

MKEgal wrote: »

psulemon wrote:

would suggest macros around 40% carbs, 25% protein and 35% fats.

Why do you keep saying this, in thread after thread, when you've been shown evidence that that level of carbohydrate intake is too low, unhealthy?

Showing RDA is not evidence. I say it based on actually running numbers and not a generic number. I generally look at ones caloric intake, and fit out 1g of protein and about .35 to .6g of fat per lb of lean body mass.

phuonguk

Thanks everyone for advice that help me a lot

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