macros for fat loss and lean muscle building.

kirzz92

Hi ladies and gents.

Some background info here...
I'm training for a half marathon.. so I run 3 times a week and I do strength training 4 times per week.

I am a tiny tot.. I'm only 151cm and weigh about 44kgs. So I'm eating 1200 calories a day.. my question is how should I split my macros to decrease body fat but increase muscle mass?
I'm thinking protein 40% and fat and carbs each 30%

Let me know your thoughts.

Talan79

Look up recomp. Eat at maintenance. I'm not sure what cm and kgs translate to. But 1200 seems low. You can't build muscle on a deficit. You can slowly change composition, build muscle and lower body fat eating at maintenance. Your protein doesn't need to be that high.
You can do 40C-30P-30F.

erimethia_fekre

I agree with the previous poster, running as much as you need to to train for a half marathon is going to burn the fat for you so worry about eating at maintenance make sure your protein and fat are on the higher side. Recover with carbs

JenWall2

I'm doing a body recomp while working with a personal trainer for nutrition help and she put me at protein: 40% fat: 30% carbs:30% She put my calories at 1570 on workout days and 1400 on rest days. Despite mfp putting me at 1760 for maintenance. I need to lose some bf and she has me at a 10lb loss in 12wks. I'm 120lbs and weight lift 3x/week and do hiit cardio 2x/week. So far so good!