Weight loss protein goals

jennynbc
jennynbc Posts: 1 Member
in Food and Nutrition
I’m very new to this. Can someone please help me figure out my nutrition intake goals?
CW: 153 lbs
GW 120 lbs
5’2” (if that matters)
Thank you!

Answers

  • kshama2001
    kshama2001 Posts: 28,055 Member
    If you're active, the MFP default macros - 50% from carbohydrates, 20% from protein and 30% from fat are a good place to start.

    Here's a reputable protein calculator:

    https://examine.com/nutrition/protein-intake-calculator/

    I shoot for 500 calories of exercise per day (I am taller and heavier than you are,) and when I achieve that, using the MFP default of 20% protein aligns with the protein grams recommendation from Examine. If I were completely sedentary, I'd need to bump it up to 30%.

    I'd naturally go considerably higher than 30% fat so keep an eye on that, but don't sweat it.

    I then let the carbs fall where they may.
  • Retroguy2000
    Retroguy2000 Posts: 1,945 Member
    Yeah the Examine calculator is decent. For your inputs OP it says 83g-104g. If you're lifting weights, pick the higher target. If not, the lower target. Get your protein grams target daily, don't go by the MFP % of total calories which will change based on whatever exercise calories you add in each day.

    I've only ever tracked total calories and protein grams. You do need enough fats each day, but I've never felt the need to track that. Carbs, make sure you have enough to fuel your workouts.

    Your main goal for weight loss should be calorie deficit.

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