Advice on Macros

sarahaldinger

So I've decided to pay more attention to macros and working harder to reach those goals.
I was just looking for some advice regarding what I've calculated and if it look relatively okay. I eat a vegetarian, nearly-vegan diet. Moderately active 4-5 days/week and work at a hospital as a CNA (relatively active).


Current calorie goal: 1683
Current weight: 132
Current body fat %: 23ish
BMR: 1410
TDEE: 2433
80% of TDEE: 1946

75% of TDEE: 1823 (I've chose to go with this percentage)

Protein: 22% - 102 gm
Fat: 23% - 46.2 gm
Carbs: 55%

Goal weight: 125-127
Goal body fat %: <20

And just for better understanding for me: I do not eat back exercise calories, right? So eat to 1823 and call that good even if I burn ~400 a workout.

Sorry for all the numbers just trying to get a better grasp.
Thank you!

_SABOTEUR_

What type of exercise do you perform?

If it is heavy lifting then I would maybe increase your protein to 25-30%

Otherwise it sounds good.

25% is still quite a lot below your TDEE, but higher than you have been at. See how it goes for 6 weeks and then maybe look to increasing your cals to 20% below TDEE.

sarahaldinger

I do a combination of (hot) yoga, currently doing the C25K program (week 7), and free weights/machine lifting.
The combination of this is 4-5 days a week.