Do you think my macros are ok for weight loss

Sparkle097

Mfp gave me daily goal of 1400 cals to lose weight. I only have 3kg to lose weight.
My macros are
103g of carbs
103g of protein
62g of fat

Do you think I’m eating too much carbs? Some days I go over like 10grams of carbs.

I train 6 days per week. 4 weight training and 3 HIIT sessions. Each session last 30-40 min. I wanna lose weight fast but I know it’s not sustainable long term so I’m taking it slow at the rate of 0.2kg loss per week.

TavistockToad

yes, looks fine

Silentpadna

sathmif465 wrote: »

Mfp gave me daily goal of 1400 cals to lose weight. I only have 3kg to lose weight.
My macros are
103g of carbs
103g of protein
62g of fat

Do you think I’m eating too much carbs? Some days I go over like 10grams of carbs.

I train 6 days per week. 4 weight training and 3 HIIT sessions. Each session last 30-40 min. I wanna lose weight fast but I know it’s not sustainable long term so I’m taking it slow at the rate of 0.2kg loss per week.

I also think it looks fine. Don't worry specifically about carbs - they're not the devil they're made out to be. They're just a fuel source. However your macros work to get to your calorie goal should work, with the caveat that you shouldn't short yourself on protein.

Just doing the math:

103g carbs x 4cal/g = 412 calories
103g protein x 4 cal/g = 412 calories
62 g fat x 9 cal/g = 558 calories

Total = 1382

If you eat more carbs, then eat less fat.

If your training sessions are intense, (Which HIIT is, by definition if you are really doing that) be sure to account for that in your tracking and eat enough to support that. Your calorie goal is independent of the exercise, meaning that if you stuck to your 1400 calories and did not eat to sustain your training, you'll have problems with not eating enough. Don't do that.

thisPGHlife

When it comes to losing weight, calories are important. Macros help with satiety. Those macros look fine, as the others have said. At the end of your meals and at the end of the day, do you feel satisfied? Do you feel a little bit of hunger but it's manageable? Do you feel indifferent? Then you're on the right track. If you still feel ravenous or you feel like your full but you can't stop eating, then you may want to adjust your macros. Everyone is different so you'll find a different combination that keeps you satisfied.

Sparkle097

Silentpadna wrote: »

sathmif465 wrote: »

Mfp gave me daily goal of 1400 cals to lose weight. I only have 3kg to lose weight.
My macros are
103g of carbs
103g of protein
62g of fat

Do you think I’m eating too much carbs? Some days I go over like 10grams of carbs.

I train 6 days per week. 4 weight training and 3 HIIT sessions. Each session last 30-40 min. I wanna lose weight fast but I know it’s not sustainable long term so I’m taking it slow at the rate of 0.2kg loss per week.

I also think it looks fine. Don't worry specifically about carbs - they're not the devil they're made out to be. They're just a fuel source. However your macros work to get to your calorie goal should work, with the caveat that you shouldn't short yourself on protein.

Just doing the math:

103g carbs x 4cal/g = 412 calories
103g protein x 4 cal/g = 412 calories
62 g fat x 9 cal/g = 558 calories

Total = 1382

If you eat more carbs, then eat less fat.

If your training sessions are intense, (Which HIIT is, by definition if you are really doing that) be sure to account for that in your tracking and eat enough to support that. Your calorie goal is independent of the exercise, meaning that if you stuck to your 1400 calories and did not eat to sustain your training, you'll have problems with not eating enough. Don't do that.

Thank you!!!!

Sparkle097

skram01 wrote: »

When it comes to losing weight, calories are important. Macros help with satiety. Those macros look fine, as the others have said. At the end of your meals and at the end of the day, do you feel satisfied? Do you feel a little bit of hunger but it's manageable? Do you feel indifferent? Then you're on the right track. If you still feel ravenous or you feel like your full but you can't stop eating, then you may want to adjust your macros. Everyone is different so you'll find a different combination that keeps you satisfied.

Thank you! I feel good with these macros. I understand now

kshama2001

sathmif465 wrote: »

Mfp gave me daily goal of 1400 cals to lose weight. I only have 3kg to lose weight.
My macros are
103g of carbs
103g of protein
62g of fat

Do you think I’m eating too much carbs? Some days I go over like 10grams of carbs.

I train 6 days per week. 4 weight training and 3 HIIT sessions. Each session last 30-40 min. I wanna lose weight fast but I know it’s not sustainable long term so I’m taking it slow at the rate of 0.2kg loss per week.

As others have said, macros help with satiety, so I will address something different:

What percentage of your exercise calories are you eating back?

Sparkle097

kshama2001 wrote: »

sathmif465 wrote: »

Mfp gave me daily goal of 1400 cals to lose weight. I only have 3kg to lose weight.
My macros are
103g of carbs
103g of protein
62g of fat

Do you think I’m eating too much carbs? Some days I go over like 10grams of carbs.

I train 6 days per week. 4 weight training and 3 HIIT sessions. Each session last 30-40 min. I wanna lose weight fast but I know it’s not sustainable long term so I’m taking it slow at the rate of 0.2kg loss per week.

As others have said, macros help with satiety, so I will address something different:

What percentage of your exercise calories are you eating back?

Not a lot tbh. I only burn like 100 cals a day. So I eat like 40 calories.

sijomial

Sparkle097 wrote: »

kshama2001 wrote: »

sathmif465 wrote: »

Mfp gave me daily goal of 1400 cals to lose weight. I only have 3kg to lose weight.
My macros are
103g of carbs
103g of protein
62g of fat

Do you think I’m eating too much carbs? Some days I go over like 10grams of carbs.

I train 6 days per week. 4 weight training and 3 HIIT sessions. Each session last 30-40 min. I wanna lose weight fast but I know it’s not sustainable long term so I’m taking it slow at the rate of 0.2kg loss per week.

As others have said, macros help with satiety, so I will address something different:

What percentage of your exercise calories are you eating back?

Not a lot tbh. I only burn like 100 cals a day. So I eat like 40 calories.

Why would you only eat 40 cals when you describe your routine as "I train 6 days per week. 4 weight training and 3 HIIT sessions. Each session last 30-40 min."?

100 cals might be about right for your short weight training sessions but sounds rather low for whatever you are doing in what you call your HIIT sessions.