how do i determine the right MACROS?

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ashvicfran
ashvicfran Posts: 8 Member
in Food and Nutrition
Hey! I was wondering if anyone could help me. I am 135lbs 23 year old female and i am looking to lean out. Lose body fat and gain muscle. Does anyone have any help or guidance in how to calculate the proper amount of macros I should be taking in daily? Thanksss!!!!

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  • jonnythan
    jonnythan Posts: 10,161 Member
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    Calorie target = BMR * 1.2 - 20%
    Protein target: 1 gram per lb of lean body mass (probably around 100 grams, and should be treated as a minimum)
    Split the fat and carbs 50/50

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