Help - Calories and macros

annteja

Hello. I'm 170 and 74kg (female) and I need help with how many calories I need. Is between 1300 amd 1500 ok? At the beging I'm going to excercise just here and there when I feel like it because I don't want to do it all at once and then give up in 2 weeks. So I don't really burn a lot of calories and I have a very sedentary lifestyle.
Regarding the macros I want to reduce the carbs a little so I was thinking protein:fats:carbs 40%:30%:30%. What do you think? Also how many grams of fiber should I have in a diet?
All the help will be highly appreciated.

Ready2Rock206

Did you enter your info into MFP? What info did it give you? Why do you not trust the numbers provided by MFP? It is usually a great place to start.

annteja

Well because it gave me 1200 and that is too low for a healthy and sustainable lifestyle. And I want to change the macros because I want less carbs.

Ready2Rock206

annteja wrote: »

Well because it gave me 1200 and that is too low for a healthy and sustainable lifestyle. And I want to change the macros because I want less carbs.

Okay - makes sense. 1200 probably is too low. Would be for me anyway! You could always try the 1500 for a few weeks and see how it is working and adjust from there. I did switch from taking sugar to tracking fiber. It's hard to get too much - unless it affects your stomach. I don't track carbs. Good luck - sounds like you've got a good plan started.

annteja

Thank you

kommodevaran

annteja wrote: »

I'm 170 and 74kg (female) and I need help with how many calories I need. Is between 1300 amd 1500 ok? At the beging I'm going to excercise just here and there when I feel like it because I don't want to do it all at once and then give up in 2 weeks. So I don't really burn a lot of calories and I have a very sedentary lifestyle.

annteja wrote: »

it gave me 1200 and that is too low for a healthy and sustainable lifestyle.

But that's probably because you told MFP you want to lose everything at once. You have to pick your own weightloss rate (I think that's a flaw; as you said, you want to do this healthily and sustainably). At your weight, you don't have much to lose, and so it will come off slowly too. The slowest rate (0.25 kg) gives you 1600 calories, I think.

Regarding the macros I want to reduce the carbs a little so I was thinking protein:fats:carbs 40%:30%:30%. What do you think?

That's a lot of protein, not necessarily "too much" as in "dangerous", but unnecessary, no extra benefits, difficult, unbalanced, can be boring and expensive, and you're risking getting in too little of the other nutrition that you need.
If you are eating low carb (which is something you can, but don't have to), you have to increase fat, not protein.

I want to change the macros because I want less carbs.

That's not really an explanation

Also how many grams of fiber should I have in a diet?

You can most likely go with MFP's recommendation.