Weight Loss Goals Exceded , Need Help ( Nutrition )

makes1
makes1 Posts: 26
edited December 19 in Food and Nutrition
Have lost 66 lbs , was very easy! Goal was only 43 .. Went from 268 to 202 & goal was 225 .. Now want to put on muscle , work out couple times a week . What % of Carbs Fat Protein should I aim for to maintain weight and put on muscle ... Thanks

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  • makes1
    makes1 Posts: 26
    Bump
  • Sidesteal
    Sidesteal Posts: 5,510 Member
    Approximately 1g/lb lean mass in protein as a minimum target
    .35g/lb bodyweight in fat as a minimum target

    Remainder of calories to be split to preference among P/F/C.

    As for total calorie intake, that's up to you and your current physique. Small surplus to build mass, small deficit if you'd still like to lean out.
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