quick help- macros

RulaAsaad

hello everyone,
im 24 years old, 155cm, 55kg. i want to lose a bit of weight (reach 52kg) and shape my body.
currently, i train for running 3 times a week, and do light walks and full body strength training on another 3.

i don't follow a certain diet and im not willing to. i eat as healthy as i can, try to manage my macros and stay within calories limit (1200 per day- no it's not low. as you can see im a small person and i do eat my exercise calories)

now i don't know how to divide my macros.
Protein : carbs : fat

Id appreciates your input esp if youd explain why i should be doing it the way youre suggesting.

thank you!

AnnPT77

0.6-0.8g protein minimum daily per lb of healthy goal weight (roughly equivalent to 0.8-1g per lb lean body mass). More is fine within reason, little more even might even be beneficial if progressively strength training: A bet, not a certainty).

0.35-0.45g fat minimum daily per pound of healthy goal weight (higher end might be a better bet for women). More is also fine here. Get a good bit from MUFA/PUFA sources: Nuts, seeds, olive oil, avocados, etc. Think about good Omega-3/Omega-6 balance.

Carbs wherever, to balance calorie level.

But lots of veg/fruits is a good plan: Minimum 5+ servings, 10+ better (for micros, fiber).

Close is good enough (over some days, under others).

Just my opinion.

middlehaitch

The macros MFP assign are fine.
Personally, I like a higher protein so do 40c, 30p, 30f. I am older and lift so higher protein is beneficial.

A good split is 0.8-1g lbm protein, 0.35-0.45 fat, and let the carbs fill in the rest. Make sure you get plenty of fibre too.

1200 is what I got to lose too. I started with the same stats, but again, older. Do make sure you eat back your exercise cals. This will help you maintain your energy levels and perform at your best.

Cheers, h.

RulaAsaad

Thank you so very much! Didnt expect such great comments. 🙏