IIFYM

Christyo188

Hey everyone, I lost 15 lbs mid last year by tracking my macros so that is why I am going this route again.. I am a female 175 lbs (started at 188) and 5'10 would like to be around 150 lbs. Right now I am using a goal of 1500 calories and 40carbs 30 protein 30 fat for my macros. I am doing cardio 2 days a week and lifting 2 (roughly). Any thoughts on my macro percents? Goal is to gain muscle and burn fat. Any help is much appreciated!

kimny72

Macros are pretty much personal preference (and some health & fitness goals). They only affect weight loss in that they can affect satiety, and different people feel filled up by different macros. If you feel good and energetic on your 1500 cals, then your macros are most likely fine. The common advice here for protein while trying to lose weight (in order to preserve muscle) is @ 0.8 grams per lb of body weight. I will say 1500 cals sounds a little low for your stats but you didn't ask about that

Christyo188

I lack energy at times but have a hard time eating more protein and carbs! I have to try pretty hard to stay under on fats. What would be the best thing to help with energy levels? I have thought about bcaa's but just drink my protein shake normally. Right now my goal is set around 115 grams protein. I dont always eat enought calories for instance i have 300 left tonight.. but I make sure my percents are always at goal.

sijomial

BCAAs are a waste of time - inferior to whole protein.
And besides which AA's don't give you energy, they aren't a primary fuel.

The best thing for more energy is a smaller calorie deficit.

Christyo188

So i basically need to eat more? I only lack energy towards end of day when heading home from work. So thats when i try to drink my shake. Thanks for your input I have been skeptical of bcaa's so I never tried them.

sijomial

You would look at carbs for quick energy, not protein.
But fiddling with macros and timing is a bit of a band-aid if you have an inappropriate calorie level.

By the way did you get your 1500 goal from this site or a TDEE calculator?
If from here then it means 1500 + exercise calories.

Christyo188

I used a tdee calculator to find out my expenditure then took off like 15% . I am just starting to log again after a break but I add my workouts too and it adds more calories on.

deannalfisher

you essentially said you were looking to recomp (lose fat, gain muscle) - so eating at closer to maintenance would be more appropriate than a 15% deficit

Christyo188

I am pretty sedentary ( desk job) so thats why I like to keep it a little lower. Really want to focus on losing .5 to a pound a week. Is it possible to atill gain muscle and burn fat like that?