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need help with macros

skitttlesrock
skitttlesrock Posts: 28 Member
edited January 24 in Food and Nutrition
how do I know what my macros are suppose to be?

I'm 5'2" CW 138
GW 120-125

I'm trying to eat 100grams protein a day w less carbs, sugar, sodium!
I set my protein to 35%.. does that sound right?

What about the others?

Replies

  • skitttlesrock
    skitttlesrock Posts: 28 Member
    bump.. didn't want this message to get lost..lol
  • Catfish83
    Catfish83 Posts: 8
    http://scoobysworkshop.com/calorie-calculator/

    A good starting point would be to set macros to 40%protein 40%carbs 20%fats. You can change those percentages around as long as you are in a deficit, but always shoot for at least 1g of protein per lb of lean body mass. If you are 138lbs, 100 grams is probably somewhere in the ballpark, maybe just a touch short.

    A lot of people fear the carb for some reason. Weight loss doesn't come from avoiding carbs. Weight loss is about creating a calorie deficit. Calculate your TDEE using Scooby's calulator and eat at roughly 500 less.

    Just my two cents.

    Good luck :)
  • TimeForMe99
    TimeForMe99 Posts: 309 Member
    Assuming you're not a bodybuilder your protein should be ok at 100g; aim for .7-1g per pound of LBM. Whether 35% is correct depends on your calories, which you haven't shared.

    Once you know your protein percentage, set fats to 25-35%. The rest is carbs. Unless you have a medical reason to avoid carbs just let them be. You need the energy and you won't lose any faster if you cut them back.
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