Question on macronutrient goals

needtolosethatweight26

So MFP has set a 1200 calorie goal for me. What's the correct percentage of carbs-protein-fat should I set to lose weight? Also how much should I limit my sugar intake to? What did you have success with? I am always almost maintaining my calorie goals but going over the limit for fat. Opinions/advice needed.

163 lbs
5'2

needtolosethatweight26

anusharajesh13 wrote: »

So MFP has set a 1200 calorie goal for me. What's the correct percentage of carbs-protein-fat should I set to lose weight? Also how much should I limit my sugar intake to? What did you have success with? I am always almost maintaining my calorie goals but going over the limit for fat. Opinions/advice needed.
Female
163 lbs
5'2

jgnatca

I'd just go with the MFP default. If you are going over on fat but not over on your calories, you are doing just fine.

sixxpoint

1) The 1200 calorie goal is likely too low for you. I would shoot for 1,400-1,600 cals/day as a healthy range for weight loss.

2) Dietary fat does not make you fat; consuming excess calories relative to the amount of energy you expend is what makes you fat. If you want to lose weight then eat less and move more. Restricting dietary fat to very low levels is a huge long-term health concern.

3) Sugar from whole foods is fine. Limit processed, refined sugar intake to <50 grams per day.

4) There is no correct percentage for macros for everyone. At your stats, I would shoot for roughly 75-100 grams of protein per day and 50-70 grams fat per day. Fill in the remaining caloric budget with whatever mix of macronutrients you prefer, notably high fiber and micronutrient rich whole foods.

needtolosethatweight26

jgnatca wrote: »

I'd just go with the MFP default. If you are going over on fat but not over on your calories, you are doing just fine.

Thanks, I am going by the default of 50-20-30 for C-P-

sixxpoint wrote: »

1) The 1200 calorie goal is likely too low for you. I would shoot for 1,400-1,600 cals/day as a healthy range for weight loss.

2) Dietary fat does not make you fat; consuming excess calories relative to the amount of energy you expend is what makes you fat. If you want to lose weight then eat less and move more. Restricting dietary fat to very low levels is a huge long-term health concern.

3) Sugar from whole foods is fine. Limit processed, refined sugar intake to <50 grams per day.

4) There is no correct percentage for macros for everyone. At your stats, I would shoot for roughly 75-100 grams of protein per day and 50-70 grams fat per day. Fill in the remaining caloric budget with whatever mix of macronutrients you prefer, notably high fiber and micronutrient rich whole foods.

Thank you so much. That was very helpful. I eat a 1200 calorie diet + 200 exercise calories. Is that good enough or should I aim for more?