Macros- need help with my plan

maddiifc

I'm new to macros and have been doing intermittent fasting for a few weeks. I workout 3-5 days a week, depending on work schedule. I'm wanting to lose around 7kg, I'm currently 64kg, with a height of 155cm. I'm hoping I can lose this weight in 12 weeks as I have a wedding to attend and a new dress to wear. What should my calories be and my macros? I currently eat 1450 cals, p 45% c 30% f 25g . Is this correct?

Panini911

weight loss is about total calories not macros. macros can impact satiety (being full) and of course you need a good balance of nutrition but for straight loss it isn't about macros or time of eating but eating at a calorie deficit regularly over time. macros that keep people full with vary a little person to person. some need more fat others more carbs. some protein.

7kg (15lb) is 12 weeks is a little over 1lb (or .5kg) a week. this is pretty ambitious as you are about 5'0 and 140 so borderline healthy weight. your recommended rate of loss should be closer to 0.5lb/week NOT over 1lb.

You may be ok for 1/lb a week the first few lbs but will need to move down to 0.5lb/week soon.

on days you work out you likely need more than 1450 calories.

ETA: 0.5lb/week rate of loss is a 0.22kg a week rate of loss.

lemurcat2

163 g protein is overkill, but if you like it, it's unlikely to hurt you. I'd find that unsustainable on 1430 cal, personally,

Panini911

lemurcat2 wrote: »

163 g protein is overkill, but if you like it, it's unlikely to hurt you. I'd find that unsustainable on 1430 cal, personally,

wowza i'd find that crazy hard (I am on about 1400 calories). I average 90 grams of protein (sometimes up to 100). but i watch to ensure i get that, not sure i have ever hit 163!

erickirb

lemurcat2 wrote: »

163 g protein is overkill, but if you like it, it's unlikely to hurt you. I'd find that unsustainable on 1430 cal, personally,

I was going to say the exact same thing... and on top of that with only 7 kgs to lose, (approx 15lbs) 0.5kgs(1lb)/week may be too agressive, assuming your goal weight and body fat % will fall in the healthy or athletic range. maybe for 1-2KGs that will be okay, then you should switch to 0.25kgs/week (0.5lbs/week)

AnnPT77

Where did you get your macro goals? For my taste, 163g protein ((.45 x 1450)/4) is overkill, but extra won't hurt a healthy person if you like eating extra protein. For someone losing weight and active, 0.8-1g protein per pound of lean body mass is adequate (roughly equivalent to 0.6-0.8g per pound of healthy goal weight). Converting that to your case, that would be 75g to 100g protein minimum daily based on your goal weight.

40g fat is probably fine, though I prefer to get a little more (at your goal weight, around 44-56g).

Panini has given you good advice about calories & loss rate, including the idea that macros are about satiation and health, and that calories are the key factor for weight loss.

Smacfit_

Go on the IIFYM website (if it fits your macros) you can plug in your stats incl physical activity and then input it custom into MFP!

Sharon_C

Smacfit_ wrote: »

Go on the IIFYM website (if it fits your macros) you can plug in your stats incl physical activity and then input it custom into MFP!

I agree. Just remember to not eat your exercise calories back because IIFYM already accounts for exercise.