Macro guidance please?

hamelle2

Good evening all.

I would appreciate your guidance on these numbers.

MFP: 176 Carbs- 47 fats- 71 protein

I am a 57 y/o female- trying to revitalize some muscle and lose about 25 more pounds. I cannot afford to lose anymore!

Do these seem correct?
Thanks!

cmriverside

You can ask your doctor for macro breakdowns and then adjust your personal goals here by going to

MY HOME>Goals>Change goals>Custom

http://www.myfitnesspal.com/account/change_goals_custom

alternately, here is a great thread for you to read:

http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets

cwolfman13

MFP's defaults are pretty low on protein. I would advise 1 gram protein per Lb of LBM and anywhere from 0.3 - 0.4 grams of fat per Lb of body weight and round out the rest with carbohydrates. You can manually change the %s to get these numbers as close as possible...if you're not dead on, it's not that big of a deal...but really, if you're trying to preserve muscle you need protein.

this is all, of course, barring any medical conditions...i.e. if you have kidney issues, etc you wouldn't want to eat a high protein diet...if you have diabetes, you may want to lower carbs further and be mindful of the carbs you're taking in, etc.

bajoyba

You'll definitely want to make sure you're hitting your protein goal and doing some form of resistance training to retain your muscle mass.

If my calculations are correct, it looks like your macros are currently set to 50% carbs, 30% fat, and 20% protein. You may want to consider upping your protein a bit. A popular macro ratio is 40% carbs, 30% fat, and 30% protein, but you can adjust them in any way you like.

melaniecheeks

Can we clarify what your goals are and what your current mfp targets are set set?