Macro guidance

crrh1984

Hi folks - I'm starting out on macros and I wondered if any pros could give me tips. I've spent hours watching you tube videos trying to figure it all out.

I'm 4'11" and weigh around 107/108 lbs. I like to lift weights and I try to lift heavy. I want to lose a bit of belly fat but ultimately get stronger and build lean muscle which I hope will eradicate any extra fat in any event. Using various calculations and calculators my macros are (apparently) approx:

Carbs - 81g
Prot - 130g
Fat - 51g
Total cals - 1300

Now tell me, any suggestions as to whether or not thats right or wrong for what I'm trying to achieve? All (constructive) critism gratefully accepted! I was thinking more cals but I don't know enough about this to make the call

SideSteel

Are you attempting to eat at a deficit or maintenance or surplus?

RoxieDawn

I am 5'4" and 115... I only do protein at about .8 per body weight which is around 90.. I do lift heavy.. My macros are 30 (carbs)/30 (fat)/40 (protein).. I just changed it from 30/25/45.. It was hard for me to reach 45% in my target even on lifting days with protein shakes and supplements. I am eating at maintenance and some days a slight deficit..

Seems like the protein is a bit high for you eating at a deficit to loose weight.. this is just IMO..

ihatetodietalways

I agree, protein is high for you. Increase your fats.

sixxpoint

http://www.1percentedge.com/ifcalc/

See page 2. Basic info... Disregard the rest.

Enter your info.... If you know your bodyfat %, enter it.... otherwise leave it blank.

Protein = 0.60-0.80 grams per 1 lb. bodyweight (closer to 0.80 given your goals and current weight)
Dietary Fat = 0.40-0.45 grams BARE MINIMUM per 1 lb. bodyweight (more if you want to maintain or gain)
Carbs and alcohol fill in the rest. Limit alcohol and try to get enough fiber from carbs.


From my calculations, you are overeating protein, just getting by on fat, and under eating altogether. You don't need to cut (reduce calories at your current state). You need to get your macros and calories on point and weight train/develop muscle.

Your TDEE (Total Daily Energy Expenditure) is likely in the 1500 calorie range to maintain if you are lightly active, which I'm guessing you are. To bulk, add 10-20% to that figure. To cut, subtract 10-20%.

crrh1984

Thanks so much everyone. I've been essentially running out of fats every day cos I do try to get some healthy fats in there, so the advice makes a lot of sense. I'll fiddle around and see what happens over the next bit. Thanks again.