I want to loss fat and gain muscle ... help with macros and how to set fitnesspal app

dianaf2019
dianaf2019 Posts: 4 Member
edited May 2019 in Goal: Gaining Weight and Body Building
Hi ! I am 32 years old , i am 127 weight, and 4”11. I go to the gym 3-4 times a week, i want to loss fat but tone up my body. This app give me 1200 calories daily, I want to know if I someone is specialist with macros and help me to figure out. Also I want to know my body fat percent. I am attaching pictures. carbs: 150g, fat 40g and protein 60g... Sometimes i pass in protein , but no in carbs, is this accuracy for my purpose (Body recomposition)? Thanks!

Replies

  • dianaf2019
    dianaf2019 Posts: 4 Member
    carbs: 150g, fat 40g and protein 60g... Sometimes i pass in protein , but no in carbs, is this accuracy for my purpose (Body recomposition)? Thanks!
  • MikePTY
    MikePTY Posts: 3,814 Member
    They may remove this post if you don't take down at least the behind picture, probably both, as an FYI.

    As far as your macros, you will probably want more protein than that. Are you hoping to lose any weight, or are you just hoping to maintain and recomp? If you are at your goal weight, you probably want 90-100 grams of protein a day.


  • erickirb
    erickirb Posts: 12,294 Member
    If you want to maintain muscle in a deficit or build a little (newbie gains) you will need more protein than that. aim for 0.7 gams per lb of goal weight... so if your goal weight is 115 lbs, then you should aim for a minimum of 80 grams of protein. if you knew your bf% would aim for 0.8 grams per lb of lean body mass, but that will probably be in the same ballpark as 80 grams.

    Fat is essential and should be 0.35-0.45 grams per lb so for you 45 grams minimum. fill the rest with carbs or add more fat or protein.
    So set your fat at 30% use that as a minimum, set protein 25%, use that as a minimum and 45% carbs and use that as a maximum, assuming a 1200 cal/day diet.
  • dianaf2019
    dianaf2019 Posts: 4 Member

    MikePTY wrote: »
    They may remove this post if you don't take down at least the behind picture, probably both, as an FYI.

    As far as your macros, you will probably want more protein than that. Are you hoping to lose any weight, or are you just hoping to maintain and recomp? If you are at your goal weight, you probably want 90-100 grams of protein a day.


    I think I need to lose some weight but loss the fat body... should I still increase the protein to 90-100. Most food that I eat are proteins... thanks for the fly about the pictures, I will delete then, I did not mean to cause any concerns in people, just sharing pictures so I can get help for my purposes. I don’t know if my macros are correct in this app, I feel that it is a lot carbs and little proteins

  • dianaf2019
    dianaf2019 Posts: 4 Member
    erickirb wrote: »
    If you want to maintain muscle in a deficit or build a little (newbie gains) you will need more protein than that. aim for 0.7 gams per lb of goal weight... so if your goal weight is 115 lbs, then you should aim for a minimum of 80 grams of protein. if you knew your bf% would aim for 0.8 grams per lb of lean body mass, but that will probably be in the same ballpark as 80 grams.

    Fat is essential and should be 0.35-0.45 grams per lb so for you 45 grams minimum. fill the rest with carbs or add more fat or protein.
    So set your fat at 30% use that as a minimum, set protein 25%, use that as a minimum and 45% carbs and use that as a maximum, assuming a 1200 cal/day diet.
    I was thinking to reduce my carbs and fat and increase protein intake. But I will set up this way

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