Where Should my Macros Be At?

jaredb2395

I am 5'9, 228 pound male, with a goal of 200 pounds. I have a mainly sedentary 6 hour work day, but workout in the mornings with a ~2 mile walk/intervals, and 20-30 minute weight training. I also try to walk enough to have 10,000 steps at the end of the day (my average according to FitBit). I intend to lose 2-2.5 pounds /week.

So where should my macros be?

jaredb2395

Bump

Also, I intend to focus mainly on burning fat, but am also looking to build a little muscle too.

quiksylver296

Ultimately, just worry about your calories. Eat fewer calories in a day than your body uses. With that said, you should try to eat approximately 0.8 grams of protein per pound of goal weight. Get enough fiber. Let the fat and carbs fall wherever they do, after you meet the first two.

BTW, 2 to 2.5 pounds weight loss per week is way too fast. You only have 28 pounds to lose. Set your goal to 0.5 to 1 pound loss per week. You'll lose less muscle that way.

RoxieDawn

Can't build muscle with a 2 to 2.5 pound per week rate of loss. With only 28 pounds to lose this is way to aggressive.

Protein needs as stated above and adjust your rate of loss .5 to 1 per week.

Focus on fat loss first, consider recomp or bulk/cut cycles for building muscle after you reach your goal of 200.