50% carbs, 35% protein, 15% fat

jenmarqueiro245

My current macros are 50% carbs, 35% protein and 15% fat however I am finding it difficult to hit the necessary amount of carbs. In grams it would be 150g carbs, 105g protein and 20g fat and 1200kcal.
I am fairly new to macros and looking to lose weight, can I swap about my carbs and fats and still get results? Probably a daft question so I'm sorry if it annoys some! I'm working out between 3 and 5 times a week, mixing it up with weights and Hiit training. Thanks in advance

livingleanlivingclean

That seems exceptionally low fat - I would definitely increase it, just for the sake of your health.
1200 cals is also low - are you eating back exercise calories? Calories are what ultimately matter for weight loss, but having an unnecessarily large deficit can cause problems.

jenmarqueiro245

Currently not eating back exercise calories, but if it's needed I will. And it is fairly low calorie but I am only 4ft 11, and currently weighing in at 9st 5lb.

Sparkeysworld

^ this exactly.
I would Set protein to 1g per lb of body weight, 75g fat and the rest from carbs.

livingleanlivingclean

Sparkeysworld wrote: »

^ this exactly.
I would Set protein to 1g per lb of body weight, 75g fat and the rest from carbs.

You've recommended 75g fat to a couple of people - why? This poor girl doesn't need to spend 675 calories on fat unless she wants too. 1g per lb of body weight is probably unnecessarily high as well.... Following your recommendation would see her with 1g carbs at 1200 cals.

kimny72

jenmarqueiro245 wrote: »

Currently not eating back exercise calories, but if it's needed I will. And it is fairly low calorie but I am only 4ft 11, and currently weighing in at 9st 5lb.

Set your goal to lose 1 lb per week, log your exercise and eat back at least some of those calories.

Calories determine whether you lose weight or not. Macros are for satiety, which is highly personal, but you do need to meet minimum amounts for health. Most here recommend 0.6-0.8g of protein per lb of body weight and 0.3g of fat. Consider those minimums to surpass and let the carbs fall where they may. Don't stress out too much about macros, just use them as a guide. Good luck!

jenmarqueiro245

Thanks very much, very helpful

AnvilHead

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

janicelo1971

i would increase fat and decrease carbs

shannonreidwiltshire

My doc told me to change my macros to 35% carbs, 35% fat & 30% protein. For me that's 125g carbs, 56g fat & 108g protein.

jenmarqueiro245

Thanks all I've tweaked to 30% carbs, 30% fat and 40% protein. That's makes mine 90g carbs, 40g fats and 120g protein. Gonna give it a go and see what happens

hrod215

Can we swap?!?! I've just changed to the same macros but 50:protein, 35:carb and 15:fat and I always end up with too many carbs. You can pull all my carb secrets out of my diary if you'd like.