Setting Macros

cargoldliuk

Hi everyone,

2 years ago I lost 39kg in 8 months
April 2018 - 124kg
December 2018 - 85kg

I mainly followed a low-calories diet (monitoring calories daily from MFP) made up of 1200 kcal for the first 3 months, 1400kcal for 3 months, 1600kcal the last 3, and keeping total fat very low.

Workout: Gym (mainly, if not exclusively, cardio in the first 6 months) + Swimming pool + Bike (at least 100km per week) for a total of 5 workouts per week

During 2019 I stopped the diet in order to maintain 1800-1900 kcal daily nutrition and continued with the workout program mainly at the gym adding weightlifting to the cardio.
Now I have recovered a few kg (unfortunately not all muscles ) and I have reached 91 / 92kg.

Long story short: I am restarting the diet because I would like to "attack" these last kg and reach my 80kg goal (I am 178cm tall), so I am starting a close monitoring with 1600kcal MFP, but I would like to start working better on macros rather than on calories.

In your opinion, how could I do to set them in the best way? is there any article, suggestion that I can follow to better understand how to manage them?
Currently I set 45-25-35 where the 35 for fat are due to the fact that I have inserted a series of "good" fats that I have avoided throughout the diet (dried fruit and seeds for the greater part).

You say I'm doing well? or should I just resume a low-calorie diet by checking fat as it did 2 years ago?

Thanks to those who can give me some advice

Luca

lemurcat2

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

cargoldliuk

lemurcat2 wrote: »

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

thank you!

thescouselander77

I don't think you should worry too much about weight if you're doing weight training - even though you might not think you have big muscles you might still have built muscle mass and put on weight. It might be better to calculate your body fat percentage and monitor that instead.

BTW if your intent is to build some muscle you'll not do that on the levels of calories you're eating. I'm about the same stats as your December position and I think my maintenance calories are about 2700 with a good amount of weight training. 1600 calories per day seems extremely low to me.