Macro, Maintaining and building muscle

KasimK

Hi I'm looking for some advice on how much protein, fat and carbs I need to maintain weight and gain muscle. My weight is 149lb, I am 5 feet 7 inches, my body fat is 18%. If someone can give me an estimate of how many grams of protein, fat, carbs I need, that would be really helpful. I have used other online macro calculators, but would like to see your answers on the matter. Thank you!

cmriverside

The default settings on this site are fine, but a little low on the protein. 50C 30F 20P

Many people find 40C 30F 30P to be a great split. Obviously protein helps with satiety, and when paired with a good lifting or resistance program CAN help with muscle gain - depending on your dedication, your genetics, gender, and consistency.

There is a good recomp thread here (which is what you're asking about I think, maintaining weight while changing body composition)

https://community.myfitnesspal.com/en/discussion/10177803/recomposition-maintaining-weight-while-losing-fat/p1