Looking for a buddy to help me with macros on losing fat

maruxa1981

Hi there! I am Maria, I weigth 55 kilos, and I train 4 times a week, I am fit and have muscles but I also have 31% fat on my body. I need to drop this fat, I am for 3 months without losing, almost maintaining my numbers. I am lost, and I need someone who can help me with my macros and diet in order to lose that fat! Thank you very much in advance

cmriverside

Where are you getting that number of 31% fat? If it's from one of those bioimpedence body weight scales, I would use that number with a huge spoonful of salt at your weight...

Here's the Macro threads:

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

https://blog.myfitnesspal.com/ask-the-dietitian-whats-the-best-carb-protein-and-fat-breakdown-for-weight-loss/

maruxa1981

yes, it is from the scale!? what do you mean!? they are not acurate? thanks

cmriverside

You lose body fat through maintaining a calorie deficit, your macros don't really matter once you are getting enough protein and fat.

Are you logging your food every day? Start there.

Bioimpedence body weight scales are notoriously inaccurate.

maruxa1981

Ok, my IMB is 1.292
So if I want to lose that fat I should take at least 1400 calories
For example like carbs 40% protein 35% fat 25%
I train 4 times a week weights and Hiit 3 times a week
Do you think this will be correct?

cmriverside

You don't say how tall you are...

You're 55 kg. That is probably already a healthy weight, right?

I think you need more food. I also don't see the benefit in that split - I like much higher fat and not so much protein, but 1400 is very low in general for a woman who is working out. I suggest entering your stats into this site and setting it to, "Lose 1/2 pound per week (one half pound)," and setting your Activity level accurately according to your daily routine (work, school, housework.)

Enter your purposeful exercise into the Exercise tab when you do it and then eat more to fuel that activity.

Here's how the site works: https://support.myfitnesspal.com/hc/en-us/articles/360032625391-How-does-MyFitnessPal-calculate-my-initial-goals-

maruxa1981

I am 1,60

maruxa1981

So, maybe I could do
35-35-30

amusedmonkey

The scales are inaccurate. If you see muscle definition it means you're likely leaner than what the scale shows. At 21.5 BMI you don't need to lose weight.

maruxa1981

I see but not on my legs and stomach, Abs are there but they slightly show. I need to decrease my fat %. thanks for your help

AnnPT77

You're more likely to benefit from recomposition, at that BMI. That will help you lose fat quite gradually, while increasing muscle.

Here are some useful threads:

https://community.myfitnesspal.com/en/discussion/10177803/recomposition-maintaining-weight-while-losing-fat
https://community.myfitnesspal.com/en/discussion/1161603/so-you-want-a-nice-stomach

What is the nature of your strength training? I hope you're following a well-designed progressive strength training program that's appropriate for your current status (beginner, intermediate, etc.). This thread is a good resource for that:

http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1

DancingMoosie

If your profile picture is accurate, there's no way you are 31% fat. Just focus on your strength training and eat maintenance calories.

Courtscan2

DancingMoosie wrote: »

If your profile picture is accurate, there's no way you are 31% fat. Just focus on your strength training and eat maintenance calories.

Exactly this. Don't believe the scales, they are wildly inaccurate. If you can see even "slight" ab muscles, you don't have a lot of extra fat. Throw the scale away, and get one that measures your weight only. The rest of the stats it is giving you are rubbish.