Calculating Macros

nstock

Hello,

Does anyone have any advice for calculating macros? I mostly do weight lifting when I work out, and do a bit of cardio. I work out 3-4 times a week, but also work a boring office job, so I am usually sitting during the day. What would the appropriate intake of carbs, protein and fat be? The goal is weight loss, and lean muscle gains.

I am 5'4, 24 year old female, weighing 168lbs.

EmmieBaby

found this site to be helpful

http://iifym.com/iifym-calculator/

jacksonpt

Recommended macros will usually involve a range, somewhere between minimum and ideal based on your goals. It's not always as black and white as people, websites, formulas, etc. suggest.

Speaking very generally, people should be aiming for -

fat: .25-.5g per lb of total body weight
carbs: 1-3g per lb of total body weight
protein: .75-1.5g per lb of lean body mass

Where you fall within those ranges should be dictated by things like personal preference, sustainability, performance, and goals.

nstock

Also, would your macros differ on rest days vs. active days?

jessupbrady

Check out this thread about setting your goals:
http://community.myfitnesspal.com/en/discussion/819055/setting-your-calorie-and-macro-targets/p1

jacksonpt

nstock wrote: »

Also, would your macros differ on rest days vs. active days?

For most people, it's not necessary to do so... but personal preference may lead you down that road, which is fine.