I am 50 yo male . I want to loose weight. I’m very active firefighter.i get 20,000 steps a day regul

mikeadfd

I don’t k ow what to set my micro/ macros at to loose weight. I have been using the app and logging my food but I’m not sure what to set my goals at.

rileysowner

When you started on MyfitnessPal it would have asked you things like your sex, age, height, weight, activity level, and the amount you want to lose in a week. That you have given you a calorie goal, which I assume you have. At this point, just worry about calories. Get in that goal every day, and assuming your logging is pretty good, you will lose weight. Worrying about macros at this point is premature in my mind unless you have a specific health reason to do so.

spiriteagle99

I agree with the above: calories should be the focus rather than macros at this point. However, I do think that since you are very active and have a physical job, you should try to make sure to get enough protein so that you maintain your muscles.

Don't try to lose weight too quickly, because that usually backfires either because it isn't sustainable or because eating too few calories can cause your body to burn your muscles for energy rather than just fat. Don't try to lose more than 1% of your body weight each week. Less is usually more sustainable.