Macros

nop2008
nop2008 Posts: 66 Member
in Food and Nutrition
Hi. I'm struggling with online calculators as I don't know my body fat %. Can someone give me some advice as to what to set my macros to? I'm 5ft 8.5, 12st 10lbs, have a sedentary job and so fitness classes (45 mins) 4 times a week. I am looking to lose around 20lbs.
Thanks x

Replies

  • kommodevaran
    kommodevaran Posts: 17,890 Member
    You don't have to adjust your macros if your goal is just to lose fat. Focus on calories. Set calorie goal to correspond to a weekly loss of no more than 1% of your body weight. Aim to hit that goal every day - weigh everything and make sure you are logging the correct entries in the correct amounts. This will get your weight down if you do it consistently (don't cheat). If you experience hunger or fatigue etc, you can look at macro split. But now in the beginning, just go with the basics, and these are the basics.
  • nop2008
    nop2008 Posts: 66 Member
    Ah ok. Thank you very much
  • psuLemon
    psuLemon Posts: 38,426 MFP Moderator
    Macros are more for things like body composition, satiety and energy. Generally speaking, protein should be between .8 to 1g per lb of lean body mass, fats at .35 to .6g per lb of lean body mass and the rest carbs.


    If you want a lean and tight body, dont have an overly aggressive weight loss goal, so do 1 lb per week with only 20 lbs. Eat adequate protein and do resistance training (not sure which fitness classes you are taking).

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