Needing help with Macros

JRan32

I understand that the 50/25/25 split is a great starting point, but how do I learn how to adjust them properly. I want to lose weight while creating more muscle so would 45/35/20 (carb/pro/fat) be a good adjustment? Or could I adjust my protein to 45 and my carbs to 35? I never get enough carbs as it is and my protein is always right there or slightly over.

JRan32

Btw my goal weight is 150-165 and I’m currently down to 189. I have been doing 30-40 minutes of cardio daily and incorporating body weight and free weight training 3-4 days a week. I’m also very active at work (construction) moving bending and lifting 5+ days a week. If that information helps.

lemurcat2

Best way to set protein is not as a percentage but gram number -- .80 g per lb of a healthy goal weight. Figure out what percentage that is, and let carbs and fat fall as fits what's enjoyable and sating for you.

sijomial

This is a good read on setting your macro goals - https://community.myfitnesspal.com/en/discussion/819055/setting-your-calorie-and-macro-targets/p1

Percentages don't make a lot of sense when you have a variable daily calorie goal.

PS - hope you took your very active job into account when you did your goal setup and remember the activity setting is nothing to do with your exercise, that's added after the event.

JRan32

sijomial thank you for that informative link. And yes I took my activity level into account when setting my goals.