How many Macros

tlynncar

How many macros should I start with...I weigh 143 and am 5’4 I do CrossFit 4 sometimes 5 days a week and my goal is to rid myself of belly fat, I am a small built woman but have more than I want around my middle..I am just looking for suggestions

jjpptt2

I'd start with protein = 100g (400 calories), fat = 50g (450 calories), and carbs making up the rest. You'll have to fuss around with MFP to figure out what the settings/percentages are to make that happen, but that should be a reasonable starting point.

bmyrick94

What is your age? If it is your middle section that you are concerned with and this is new, it could be a hormonal issue. Meaning, macros and calories won’t matter if that issue isn’t addressed first. However, if that is how your body type is, the place you typically store unwanted pounds, I would calculate your BMR (you can google BMR Calculator and type in your info) then figure your activity level. Add those two and subtract 500. Those would be the calories you go off of to play with your macros. I would do high protein, moderate fat and low carb. Percentage wise that would be 40%, 25%, 35%.

cmriverside

bmyrick94 wrote: »

What is your age? If it is your middle section that you are concerned with and this is new, it could be a hormonal issue. Meaning, macros and calories won’t matter if that issue isn’t addressed first. However, if that is how your body type is, the place you typically store unwanted pounds, I would calculate your BMR (you can google BMR Calculator and type in your info) then figure your activity level. Add those two and subtract 500. Those would be the calories you go off of to play with your macros. I would do high protein, moderate fat and low carb. Percentage wise that would be 40%, 25%, 35%.

You don't say which is which on the 40/25/35 (?)

Hormones do not cause weight gain. It's all about calories. I lost weight in my 50s, post menopause. I also have hypothyroid. That's hormone related. Doesn't matter - it is entirely 100% about calories for weight loss. Macros/hormones/medications are all red herrings.

Also, what is this, "add together your BMR and activity then subtract 500"? That's misleading. Here is the explanation of how Myfitnesspal works:

From Help at the top of every page comes this: How does MyFitnessPal calculate my initial goals?


Find your calorie level by using the GOAL wizard. It's suggested to choose, "Lose one pound per week." That's a good suggestion for most people unless they're way into the obese category - in which case they can use a slightly higher rate of loss. If someone has less than 25 pounds to lose, they should set the goal at, "Lose 1/2 pound per week," (just use the default macros on this site, they're fine 50C/30F/20P.)

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

Cassandraw3

jjpptt2 wrote: »

I'd start with protein = 100g (400 calories), fat = 50g (450 calories), and carbs making up the rest. You'll have to fuss around with MFP to figure out what the settings/percentages are to make that happen, but that should be a reasonable starting point.

I agree with this. I am also 5'4" and do crossfit 4x a week. I weigh a little more at around 146-148 lbs, but that is about my macro split. I would not recommend losing more than .5 lb/week since you are already at a healthy weight for your height. I have mine set to 40% carbs/30% fat/ 30% protein with any exercise calories set to go to carbs.

AnnPT77

jjpptt2 wrote: »

I'd start with protein = 100g (400 calories), fat = 50g (450 calories), and carbs making up the rest. You'll have to fuss around with MFP to figure out what the settings/percentages are to make that happen, but that should be a reasonable starting point.

Hey! You stole my macro goals!

I'm 5'5", weight mid-130s, pretty active, and those goals seem to work fine for me.

I agree with that 0.5 pounds a week, too, with so little to lose. Since that's a slow rate (as appropriate!), you might benefit from a weight trending app (Libra for Android, Happy Scale for iOS, Trendweight with a Fitbit account, Weightgrapher, others . . . .). It can help you visualize your weight loss over the long haul, using statistical techniques (hidden inside the app for the math averse ). Be aware that you'll need a month or so of daily weigh-ins entered before you can start seeing a more sensible trend line.

Best wishes!

tlynncar

Thank you all for the information!