Calling those who lift

bmb42
bmb42 Posts: 19 Member
edited November 2024 in Food and Nutrition
I've been lifting for about year and a half, but I'm kind of in a standstill. I recently started to take lifting more seriously, but my macros seem out of wack. Does anyone have a reliable method to calculating calories and macros? I don't want to go over maintenance because it's summer time.

Stats:
Female
20 yrs
5' 5"
115 lbs

Lifts 5 days a week, with a very small amount of cardio.

Replies

  • jemhh
    jemhh Posts: 14,260 Member
    Bodyweight x .8 gram protein/day = 92 grams protein per day (minimum)

    Bodyweight x .4 gram fat/day = 46 grams fat per day (minimum)

    The rest is carbs and/or more protein and fat.
  • bmb42
    bmb42 Posts: 19 Member
    Thank you. That makes sens, but how do I know the max? If I fill the rest with more carbs/protein/fat how do I know when enough is enough?
  • TR0berts
    TR0berts Posts: 7,739 Member
    If you're at a standstill, I'd first start by looking at your programming. What program are you following? How is it scheduled to progress? How is it split, so that it's 5 days per week?

    My initial guess - and that's based only on what I've seen from others - is that your lifting program isn't particularly efficient. As far as macros go, as long as you don't have something completely out there, they probably aren't your problem.
  • TR0berts
    TR0berts Posts: 7,739 Member
    MarieB1029 wrote: »
    Thank you. That makes sens, but how do I know the max? If I fill the rest with more carbs/protein/fat how do I know when enough is enough?


    It doesn't really matter. Whatever you want.
  • JoRocka
    JoRocka Posts: 17,525 Member
    TR0berts wrote: »
    If you're at a standstill, I'd first start by looking at your programming. What program are you following? How is it scheduled to progress? How is it split, so that it's 5 days per week?

    My initial guess - and that's based only on what I've seen from others - is that your lifting program isn't particularly efficient. As far as macros go, as long as you don't have something completely out there, they probably aren't your problem.

    I was going to comment- and I gave up because i was lazy- which is surprising because all that needed saying is this quoted message.
  • TR0berts
    TR0berts Posts: 7,739 Member
    There's one other question I meant to ask. What, exactly, are your goals? Regarding fitness and lifting, specifically.
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