Question: Macros??

skeo

Hello,
I just need a bit of help, trying to be a more diligent with my tracking and logging.

At the stage that I am at right now, my focus is fat loss; I am strength training with weights, and do about 20 minutes of cardio 5 days a week (before or after my work out)

My current settings are 45 protein; 25 fat; 35 carbs..does this seem balanced? Daily caloric in take 1490.

Please advise, just want to make sure my fat levels aren't too low.

Current weight is 175lbs at 5ft 3in; BF% is < 30%

cajuntank

http://community.myfitnesspal.com/en/discussion/819055/setting-your-calorie-and-macro-targets/p1

skeo

thank you very much!

sixxpoint

Based on the provided info, your maintenance calories are about 2200 per day at your current state. To cut, reduce that figure by 10-20%. To bulk, add 10-20%. For every 5 lbs. lost or gained, your maintenance calories should be adjusted. Cutting too drastically will be counterproductive and you will lose muscle. Bulking too drastically will add on unnecessary fat.

Use this calculator on your computer (not your phone) to figure how to adjust: http://www.1percentedge.com/ifcalc/

^ If you know your bodyfat %, the calculator will be even more accurate.

I understand that MFP restricts you to going by Percentages to determine your macro allowance, but you really need to be looking at the actual grams those %'s provide. 45% protein is likely way to high.

Protein = 0.60 to 0.80 grams per 1 lb. bodyweight
Dietary Fat = a MINIMUM of 0.40 to 0.45 grams per 1 lb. bodyweight
Carbs, preferably nutritious high fiber foods fill in the rest (and be mindful of alcohol if consuming)

jacksonpt

Where does that put your in terms of grams per day? % are harder to talk about.

Generally speaking, I suggest the following as a basic guideline:

fats: .25-.5g per lb of overall body weight.
carbs: 1.5-3g per lb of overall body weight.
protein: .75-1.5g per lb of lean body mass.

Where you fall within those ranges at any give time is determined by your goals, preferences, etc etc.

skeo

thanks for your input! I will dive into it deeper and use that website!