Lost 47lbs now needing help

attitude90

Hello all

I have just it 47lbs weight loss on a calorie controlled diet

Now I am thinking of changing my diet from calorie restricted to a macro diet and starting weightlifting I am stuck I have no idea on how I figure out my macros I need to still loose weight however I would like to gain some muscle

Any experts here that can help me figure this out

Thank you

pamfgil

There's a web site called if it fits your macros. I'd have a look there to start with. However counting macros is a bit more complicated way of counting calories, you could just start with making sure you hit an appropriate protein and fiber count and let carbs and fat take care of themselves

kommodevaran

To lose weight, you need a consistent calorie deficit.

As you lose weight, your maximum rate of loss naturally slows down.

Calories come in the form of protein, fat and carbs - macronutrients. When you're counting macros, you are counting calories.

Tracking and hitting macros can be smart if what you are doing, isn't working - if you're hungry, tired, irritable. It will not, however, make you lose faster on the same amount of calories, or let you eat more food while losing at the same rate.

To build muscle, you need enough protein and a good strength training program. There are guidelines, but no consensus, as to what enough protein is. Keep in mind that more isn't always better, and you still need a balanced diet. The best diet is one that provides you with enough of everything, but not too much of anything, and one you can stick to.

Set your calorie goal to whatever you get when you tell MFP you want to lose 1% of your body weight per week. Set protein to the closest percentage to 0.8 grams per pound of bodyweight at healthy weight, and fat to 0.6 grams per pound, then fill in the rest with carbs.