How I know how many carbs I need

malmunif2
malmunif2 Posts: 8 Member
edited November 2024 in Health and Weight Loss
Can you tell me your experience for the carbs I want to lose body fat someone said low carbs someone said high carbs

Replies

  • nutmegoreo
    nutmegoreo Posts: 15,532 Member
    I aim to hit my protein and fat numbers and let the carbs land where they may. You don't need to do high carb or low carb. Aim for the target MFP gave you to lose weight. Calories are king. You may find that some dietary choices leave you feeling full longer than others, so you may need to play with it from that perspective.
  • Lillymoo01
    Lillymoo01 Posts: 2,865 Member
    It is very personal as you don't need carbs in the same way you do protein and fat. To lose weight you need to eat at a calorie deficit and can do this with a huge variety of macro ratios.

    Just make sure you get a minimum of your weight in kg x 0.8 grams of protein and
    Your weight in kilos x 0.5 grams of fat.

    These are minimums only and you can go much higher in both safely.

    To work out what suits you best look at

    Any medical conditions you have which can be affected by diet
    What foods you eat and could not go without
    What food choices you could stay with for life
    What food help you fill fullest for longest

    From this you you can work out your macros and it can take trial and error. For me personally I have around 40% carbs, 35% fat and 25% protein.This is because I have no medical conditions, like the foods I eat and have successfully .ost and maintained weight with these food choices, can stick with my choices long term and I find protein and wholegrain/fibre most filling.
  • malmunif2
    malmunif2 Posts: 8 Member
    Here is my caloric deficit, I have to burn 1624 to lose my body fat ??
  • TavistockToad
    TavistockToad Posts: 35,719 Member
    malmunif2 wrote: »
    Here is my caloric deficit, I have to burn 1624 to lose my body fat ??

    No, you have to eat 1624 cals to lose weight.
  • malmunif2
    malmunif2 Posts: 8 Member
    I want to lose fat I don’t want to lose my muscle!! Is that will burn just fat ?
  • Lillymoo01
    Lillymoo01 Posts: 2,865 Member
    edited April 2018
    malmunif2 wrote: »
    I want to lose fat I don’t want to lose my muscle!! Is that will burn just fat ?

    To minimise muscle loss have heaps of protein (I'd aim for your body weight in kgs x 1 to 1.5 grams) and do strength training. Also lose weight as slowly as you can as quick loss results in more muscle mass loss.
  • psuLemon
    psuLemon Posts: 38,432 MFP Moderator
    Lillymoo01 wrote: »
    malmunif2 wrote: »
    I want to lose fat I don’t want to lose my muscle!! Is that will burn just fat ?

    To minimise muscle loss have heaps of protein (I'd aim for your body weight in kgs x 1 to 1.5 grams) and do strength training. Also lose weight as slowly as you can as quick loss results in more muscle mass loss.

    During weight loss, it's better to aim for 1.5 to 2.2g/kg.

    OP, higher protein and a well structured lifting routine to minimize muscle loss. And if you are new to lifting, you actually might make some newbie gains.

    https://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1
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