How should I set my macros?

michellelipton16

I have lost a few pounds, which is fine, but I don't need to lose anymore. I have been keeping about a 500 cal deficit thinking my metabolism was slower than it was so now I am increasing my cals a little. How should I set my protein/carb/fat ratios? My bmr is 1320 and I usually burn off about 1000 cals on the stairmaster (plus a little yoga or weights) every day. I can always meet my proteins but my carbs seem really high!

heybales

Eating at maintenance, the defaults are actually OK now, MFP recently increased protein given, so that's good.

In a deficit diet, then 2x the default grams given for protein is recommended, as that is right about 0.82 grams per lb of bodyweight, which in studies was the useful max for even bodybuilders to retain muscle mass during a cut for show prep. Mere mortals that's plenty to retain and grow on when at maintenance, if even doing lifting.

It also means when you add on that 1000 calories to eat back, the % stays the same and you are given even more protein to eat, at that point probably half of that extra is useful.

If you have no kidney problems, more isn't an issue if you do want to hit the higher goal, just no benefit, it'll end up being converted to glucose anyway.

And yes, if you are at healthy weight and had a 500 cal deficit, your metabolism probably is slower than need be. Really watch it increasing calories, slowly.

You should gain fast water weight, same weight you lost fast when you started diet. Just more stored carbs with attached water for your workouts, since doing cardio, that's the improvement you are asking the body to do.