Where should my macros be? 1300 cal

bribucks

I am a 5'3" female currently weighing in at 120 lbs and 27% body fat. I don't have much weight to lose (want to get back to 110-115 and be more toned). I typically do cardio about 3 days a week.

I am on 1300 calories a day (MFP's recommendation). Where should my macros be? I have been logging my foods for about 3 months but am trying to get more intricate with it.

MFP automatically recommends 50% carbs which seems crazy high to me. I currently have mine set at 35 carb/ 30 protein/ 35 fat but I'm not sure if that's "right" or not.

I almost never go over my carb goal. But, I struggle to hit my protein goal (103g) and usually hover more around 60-85g. How much protein do I really need? I'm not weightlifting (although I might start adding some light weights to my routine soon) but I want to make sure I'm getting enough.

cbl40

If you want to be more toned, you really should start a lifting program. Since you don't have much weight to lose, that is where you'll see the most change in your body. I'd also switch up your weight loss goal to be .5 lbs per week, rather than 1 lb per week so that you can have more calories to fuel your body and your workouts. I am 5'4, started at 122 and now about 108/109. I rarely went below 1400 cals and I started end of January. Slow and steady. I make a protein shake as one of my snacks per day and I love it. It gives me the extra 25 or so grams of daily protein I need. I don't really look at other macros as much, as long as I'm getting enough protein. Some days my carbs are higher, other days lower. I teach fitness classes so get about 2-3 cardio sessions per week and 2-3 strength training sessions per week. Good luck!

J72FIT

If you want to get "toned", strength train. Worry less about your macros and focus on hitting the weights.

As far as macros, try to get .8 grams of protein per lbs goal body weight and forget about percentages. So for you that would be around 100 grams per day. A minimum of .35grams of fat per lbs body weight and fill in the rest with carbs. Also shoot for a minimum of 15 grams of fiber per 1000 calories consumed.

toxikon

Whatever you want them to be.

My macros are 5% carbs, 35% protein and 60% fat - because I choose to follow a low-carb style of eating.

Other people may prefer a diet where they take in 60-80% carbs. There's a lot of wiggle room there. Just make sure you're getting a decent amount of protein.

J72FIT

cbl40 wrote: »

If you want to be more toned, you really should start a lifting program. Since you don't have much weight to lose, that is where you'll see the most change in your body. I'd also switch up your weight loss goal to be .5 lbs per week, rather than 1 lb per week so that you can have more calories to fuel your body and your workouts. I am 5'4, started at 122 and now about 108/109. I rarely went below 1400 cals and I started end of January. Slow and steady. I make a protein shake as one of my snacks per day and I love it. It gives me the extra 25 or so grams of daily protein I need. I don't really look at other macros as much, as long as I'm getting enough protein. Some days my carbs are higher, other days lower. I teach fitness classes so get about 2-3 cardio sessions per week and 2-3 strength training sessions per week. Good luck!

^^^This.
3 days a week of cardio won't do it regardless of your macros...

bribucks

How many days per week is recommended for working out?? I usually go for about an hour and a half each time I do go. I'm a bit new to this ...

J72FIT

brianneangell08 wrote: »

How many days per week is recommended for working out?? I usually go for about an hour and a half each time I do go. I'm a bit new to this ...

IMO, 3 days strength and 3 days cardio is a good mix...

AnvilHead

brianneangell08 wrote: »

I am a 5'3" female currently weighing in at 120 lbs and 27% body fat. I don't have much weight to lose (want to get back to 110-115 and be more toned). I typically do cardio about 3 days a week.

I am on 1300 calories a day (MFP's recommendation). Where should my macros be? I have been logging my foods for about 3 months but am trying to get more intricate with it.

MFP automatically recommends 50% carbs which seems crazy high to me. I currently have mine set at 35 carb/ 30 protein/ 35 fat but I'm not sure if that's "right" or not.

I almost never go over my carb goal. But, I struggle to hit my protein goal (103g) and usually hover more around 60-85g. How much protein do I really need? I'm not weightlifting (although I might start adding some light weights to my routine soon) but I want to make sure I'm getting enough.

A useful guide: http://community.myfitnesspal.com/en/discussion/819055/setting-your-calorie-and-macro-targets/p1