Macros for maintaining

ajc1309

I've reached my goal weight and now want to maintain. I'm currently still set at 1400 cals a day and my macros are:

carbs: 140g
fat: 39g
protein: 122g

should I still to this or change it?

love4fitnesslove4food_wechange

1400 is not maintenance. How much did you lose and how long did it take? Better yet...what was your intake and corresponding weight loss for the past 4 weeks?

ajc1309

I meant I'm still eating my diet amount, which is 1400. I'll eat more to maintain. I've lost 53 pounds since august and I've lost half a stone in about a month eating around 1400.

sijomial

I kept my macro percentages the same (carb=40%, protein & fat=30%) for when I was losing and now at maintenance.

The way I transitioned from losing to maintenance was to add 100/day every week for a month. That got me to what I calculated my TDEE/maintenance to be. Then kept to that amount for a full month and found I am very, very slowly losing at this amount. That's Ok as I'm still seeking to reduce bodyfat percentage.

Almost forgot to say.... Well done for reaching your goal, that's a great result.

cwolfman13

I will be keeping my macros the same....40c/30p/30hf. I don't see any reason to change them, considering they are largely for my training and fitness goals as well as my blood. I don't think it really matters in RE to losing or maintaining weight.

Liftnlove

I'll keep my macros the same for maintenance. Mine are 35c/30p/35f...I'm comfortable eating that way, so why change it? As long as you increase your total cals, I see no reason to adjust your macro percentages if you're happy with the way you eat.

love4fitnesslove4food_wechange

I meant I'm still eating my diet amount, which is 1400. I'll eat more to maintain. I've lost 53 pounds since august and I've lost half a stone in about a month eating around 1400.

So 1400 calories and you've lost 7 pounds...that's equivalent to an 815 calorie deficit...so you should be able to maintain on ~2200. In terms of macros...that's up to you. I aim for grams, not percentages. As long as I get 100g protein I'm pretty much good for the day and don't both with the rest. You can aim for 1g protein per pound of bodyweight if you want simplicity or alternatively do something like 40/30/30 or 50/25/25 depending on your current weight.

25% of 2200 is 550 calories which would be 138 grams of protein just to give you an idea.