Help adjust for injury and weightloss

apaudel1980

I have done well but I have injured my ankle. Id like to know what my percentages or macros should be
Im 44
Weight 170
Height 5ft 2
No moving now since injury ankle tendonities
Maybe do some weights sitting
Need to not just maintain but loose
Should i keep my protein up at 120 grams
Low carb maybe 30
Fat im not sure.

ddsb1111

Sorry about your ankle. You’re smart to get ahead of it and adjust your macros accordingly. I’d update my goals to either maintenance calories or a very small deficit. I know you said you don’t want to maintain, but sometimes that’s best when your body is trying to heal. However, a small deficit likely wouldn’t hurt either. You can do upper body exercises to get your heart rate up, and eat back exercise calories when needed, but that’s really all you need to do. Keep your protein up where you have it, and of course make sure you’re meeting your general macros for health and wellness. If you track meticulously, and move when you can, you can make some impressive improvements.

cmriverside

You don't mention your gender, but if you're female that amount of protein is probably overkill at your height...but it's also probably not going to hurt you.

If it were me I'd set myfitnesspal at "Lose 1 pound per week." Tendonitis is painful but is mostly confined so not a lot of systemic inflammation/healing.

The default macros on myfitnesspal are reasonable and easy for both satiety and adherence. They work fine for weight loss, too. I lost 80 pounds using the defaults, which are 50% Carbs, 30% Fat and 20% Protein. Of course some days I'd eat too much or too little of one or the other. Not really a dealbreaker.

AnnPT77

Personally, even though tendinitis requires only moderate healing strategies from the body, I'd go to or near maintenance calories during the acute phase of healing, too. Couple weeks, maybe?

But I'm conservative that way, after not doing so at one point during weight loss, and experiencing negative consequences. The results fortunately weren't terrible, but definitely not ideal.

Get overall good nutrition (and hydration). High protein is fine: Can't hurt, might help. Using a common rule of thumb, probably 0.8g per day per pound of goal weight would be adequate. This research-based calculator suggests 93g would be adequate on maintenance calories:

https://examine.com/guides/protein-intake/

Get enough fats, fiber and micronutrients, too of course. All of that's important always, and especially so when healing.

Get enough good-quality sleep, too, if possible.

Wishing you speedy healing!