Macros, how do you know what to set them at?

DianaGabriela2013

So I hear you can not bulk while on a deficit. But atleast I can try to keep the muscle I have.
I am trying to lose 7 pounds, doing 30 minutes of walking a day and circuit training every other day with light weights.
How would I know what to set my macros at? I notice I feel better in general if I dont have too many carbs.
Currently I have them set to 40/30/25 carbs/protein/fat, but not sure if that is the best option for my goal. Which is to reduce body fat while maintaining as much muscle as possible (gaining muscle if at all possible), and have enough energy for my circuit training days.

MBrothers22

Well only having 7 pounds to lose you don't really have to worry about losing muscle. Losing muscle happens I believe when someone tries to lose more fat weight than is possible. That's why MFP only allows you to select 2 pounds per week. The body can't processes that much fat and turns to muscle.

Now you said 40 30 25 which is only 95% but you said you want less carbs because you feel better so I assume you meant 40 30 30 which is good since MFPs protein goals are usually recommended minimums. Protein is the "stay full longer" macro.

SezxyStef

I personally used my BF% and TDEE-20% to get my %.

Protien works out to 120g as I am appx 25% BF...there for about 120 lbm 30%
Fats were LBM x 9 x 0.35/TDEE for 25%
Rest are carbs..works out to 45%

DianaGabriela2013

Sorry I meant 40/35/25 c/p/f.
I have no idea what my bf% is. I have a standard scale. lol. Just tells me how much I weigh total.