Help counting macros

brandonedwards346

So I’ve stopped doing my Keto diet I was on, and now I want to learn more about counting Macros. I’ve lost Over 40 lbs doing keto, in just a few months, met my goal weight. Now I want to loose about 10 more lbs In the next 10 weeks while adding a lot of muscle mass. Any recommendations, or input will be greatly appreciated!

nanastaci2020

Get enough protein and don't cut fat too low. That is how I go about it. I aim for about 75g protein, but your needs may be higher. I tend to go for low fat options instead of fat free. I don't stress over carbs, meaning I haven't eliminated any foods.

Keep in mind that calories matter for weight loss, and macros can affect how satiated you feel.

AnnPT77

This thread is a decent intro, IMO:

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

This (below) is an evidence based site's take on protein needs, based on research. (They're generally regarded as a neutral and knowledgeable source for summaries of relevant research on nutrients and supplements. All they sell is research reports, not supplements or the like. Some info, like this link, is free.)

https://examine.com/nutrition/how-much-protein-do-you-need/

That article links to a protein needs calculator (also free), based on their research summary conclusions.

This (below) is the USDA's nutrition site, where you can put in your age, size, etc., and get detailed nutrient recommendations. I think they severely lowball protein (and maybe some other things). I think their focus is for average people who want to avoid serious undernutrition, as opposed to people in special circumstances (weight loss, athletes, etc.) who may have specialized needs. But it's a source, FWIW.

https://www.nal.usda.gov/fnic/dri-calculator/