Setting macros

RaganErik

how should I set my macros I have protein at 232 grams a day and I want to lose fat with it . So how should I adjust the fat/carbs

DavPul

even if we could give you some tried and true macros settings if such a thing were really a thing, we're......kinda gonna need a bit more data to work with.




oh, and that seems like a lotta protein for a guy with shoulders the size i'm seeing in your profile photo

AsISmile

Do you want to lose fat through losing weight or recomposition?
Do you lift weights?
Other stats like height and weight would also be nice to have.

RodaRose

You are off to a good start. A few questions:
1. Height? 2. Current Weight?
3. What kind of work outs? 4. Goals? 5. Why you think you need that much protein?

Kr15by

A good starting point would be to work out your TDEE, a ball point figure would be your weight in pounds x 15 (I.e a 200lb man would have a TDEE of roughly 3000 calories per day).
As you are losing weight you want to subtract 500 from your TDEE in order to lose roughly 1lb of fat per week. This bring the Calories for my 200lb man example to 2500 calories per day.
Your protein should be around 1g per lb of body weight and 20% of the total calories should be fat. The remaining calories will be carbs.
To use the 200lb example again, the breakdown will be as follows
Protein = 200g (800 calories)
Fat = 55.5g (500 calories
carbs = 300g (remaining 1200 calories)

It's best to weigh yourself every couple of weeks and tweak your macros if you aren't losing fat or losing too much muscle etc.. But this should get you started.

DvlDwnInGA

I keep it simple. If you are losing weight and have a high percentage of BF, 1 gram of protein per LBM, and .4 grams fats per LBM, fill the rest with carbs. If you are athletic and have a lower percentage of body fat run those numbers per pound instead of LBM.

gonzo980

My challenge is estimating my TDEE. Female 45 yrs 5'5.5" 170 lbs. Crossfit 2-3 times week with sedentary job...