Macro Nutrient Percentages

OLFATUG

I was hoping I may get some help setting my macro nutrient percentages, I have been fiddling with them, but I really don't know what I am doing. Below is some information that may be helpful:

I am a man
I am 39 years old
I am roughly 20 pounds overweight
My goal is to lose the 20 pounds and reassess if I need/want to lose more and then tone up.
I am a distance runner

My weekly exercise schedule is as follows:
SUNDAY: 8-10 mile run
MONDAY: 6-8 mile run
TUESDAY: Strength Training - Spinning
WEDNESDAY: 6-8 mile run
THURSDAY: Strength Training - HIITS
FRIDAY: 6-8 mile run - Spinnng
SATURDAY: Strength Training - Spinning

Any help would be greatly appreciated, thanks.

UponThisRock

Macro percentages are not a good way to set up a diet, because the numbers get skewed as your calorie count changes.

-Get 1g of protein per pound of bodyweight
-get .4-.5g of fat per pound of bodyweight
-fill the rest with carbs, or whatever else you prefer. I would advise you to lean more heavily towards carbs, since you do a lot of cardio.