Need Help With Macros Please

dewsmom78

I need help figuring out the best macros to: 1. lose weight, 2. sustain as much muscle as possible and 3. provide energy so I'm not exhausted all the time.

I had previously been trying to go low carb, 50 net or less. Basically I feel like garbage all the time. No energy. So I'm done with that. I'm losing about .75 lb per week, but I'm realizing it's not the lack of carbs, it's the lack of calories.

I work out mid morning, about 45 minutes per day, mixing strength and cardio. I am 5'3, 153 lbs, with a goal weight of 130. I have 2 young kiddos, so I am just sick of being too tired to play with them at night.

Suggestions please!!

WolnaDusza

Bump
..same predicament as you...

karenj_m

I did the 50/30/20 (protein/carb/fat) for 5 weeks - but the last 2 weeks were tough doing my workouts and keeping up the energy.

Now I stay at 40/40/20 (protein/carb/fat) --- for ME that works for my body, and gives me the protein and the energy from the carbs.

You can pick starting numbers, but you'll probably have to tweak it, as you see how you feel and what works for you to get thru your workouts.


Karen

3dogsrunning

It is really something that you need to play around with but this thread has a section on setting macros to at least get you started

http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-sexypants?

ChrisM8971

Another link that is worth looking at for macros is: http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets

AJ_G

First off, macros have nothing to do with weight loss or weight gain, that's all calories. The only exception is that with a very low carb diet you may see faster initial weight loss, but that's water weight due to glycogen depletion and is not fat, so the rate of fat loss is the same with a low carb diet.

As for preserving during weight loss, make sure you're eating a minimum of 0.82 grams of protein per pound of body weight. As long as you hit that number every day you're getting the maximum amount of protein that your body can utilize for muscle synthesis.

For dietary fat it's best to get a minimum of 0.4 grams of fat per pound of body weight. Dietary fat is very important. It's responsible for hormone production, absorption of fat-soluble vitamins and minerals, brain and organ function, as well as skin and hair health.

Once protein and fat have been calculated, just use the rest of your calories for carbohydrates.

chrissyrenee1029

I started out on the 50/30/20 (carb/fat/protein) too but I've really noticed a decline in my energy level over the last few days, so I've changed my goals to 40/30/30 (carbs/fat/protein). I'm hoping the higher protein levels will give me more sustainable, long-term energy throughout the day. You'd likely need more protein as well if you are doing any type of weight lifting or resistance training to fuel the muscles.