Macronutrients Question - fat loss & endurance

zekerella

Hello all!

I am a 24 yr old female 5'5'' who is eating 1900-2300 calories a day to lose fat while training for an Ironman 70.3 Kansas.

I really want to start looking at macronutrients but am so confused with my research online. I want to lose fat AND train for an endurance event simultaneously.

It seems right now i have mine set for 206/49/56 for carbs/fat/protein.

Should i adjust? I have no clue.

-linds

HMVOL7409

Are those amounts you set yourself bc honestly they don't make any sense to me. I have roughly the same calorie range for maintenance and my macros are 40/30/30 (percentages) with 200 g carbs, 150 g protein and 67 g of fat. Why so low on the fat and protein?

scott091501

Are those amounts you set yourself bc honestly they don't make any sense to me. I have roughly the same calorie range for maintenance and my macros are 40/30/30 (percentages) with 200 g carbs, 150 g protein and 67 g of fat. Why so low on the fat and protein?

Because you're not interested in building muscle really. Most of the top tier endurance coaches will suggest a 60/20/20 split.

HMVOL7409

Are those amounts you set yourself bc honestly they don't make any sense to me. I have roughly the same calorie range for maintenance and my macros are 40/30/30 (percentages) with 200 g carbs, 150 g protein and 67 g of fat. Why so low on the fat and protein?

Because you're not interested in building muscle really. Most of the top tier endurance coaches will suggest a 60/20/20 split.

Right, I fully understand that, however take her lowest cal range of 1900 at those ratios and you get 285 carbs with 95 protein etc. What I was getting at was where she came up with those figures. Don't forget also that protein isn't just for building muscle but to aide in muscle recovery as well.

zekerella

Thats right scott.

MFP set it at those figures for me for some reason....I actually never paid attention to macros before now

Didn't know if I should maybe up my protein slightly and decease my carbs slightly to promote more fat loss? Or if it doesn't really make a difference for endurance athletes....

scott091501

Thats right scott.

Didn't know if I should maybe up my protein slightly and decease my carbs slightly to promote more fat loss? Or if it doesn't really make a difference for endurance athletes....

You can play with it. No 2 folks react exactly the same to nutrients. I say start at the prescribed split and then tinker if you're not seeing the results you'd like after a few weeks.

zekerella

Thanks again.