Macro Help Please! :)

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Caz104
Caz104 Posts: 62 Member
in Health and Weight Loss
Hello :)

I took an unplanned sabbatical recently but now I am back. WIth more motivation than ever (I saw a photo of myself and wanted to cry).

This is day two and I want to start off on the right foot.

Can someone please, please, please look at my macros and see if they appear right for my stats? I would appreciate it SO much!

35 year old female
5'10
247.6lbs
Sedentary work environment.

Thank you so much!

Replies

  • hastinbe
    hastinbe Posts: 130 Member
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    Your macros are setup as a 55/40/5 (carb/protein/fat). I can't tell you this macro setup is wrong because everyone's body is different. But if I were to give you a generic response it would be that typically carbs should be between 45-65%, protein 10-35%, and fat 20-35%. Majority of those fats should be good fats, and added sugars should be less than 25% of total calories (about 40 grams.)
  • Caz104
    Caz104 Posts: 62 Member
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    So, keep in mind that I'm a total moron....

    These are my stats:

    Cals - 1,580
    Carbs - 217
    Fat - 9
    Protein - 158

    What would you suggest they should be - even generically speaking.
  • BackTatJIM
    BackTatJIM Posts: 1,140 Member
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    maybe try to set it so your protein = 1 gram per lb of lean body mass and .33 grams of fat per pound of lean body mass, the rest leave for carbs
  • LillysGranny
    LillysGranny Posts: 431
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    Your macros are setup as a 55/40/5 (carb/protein/fat). I can't tell you this macro setup is wrong because everyone's body is different. But if I were to give you a generic response it would be that typically carbs should be between 45-65%, protein 10-35%, and fat 20-35%. Majority of those fats should be good fats, and added sugars should be less than 25% of total calories (about 40 grams.)

    This is the answer. If you're trying to lose and you're working out, go to the high end on protein and reduce carbs accordingly. Fat should never be lower than 20%--and it should be good fat mostly.
  • jstout365
    jstout365 Posts: 1,686 Member
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    So, keep in mind that I'm a total moron....

    These are my stats:

    Cals - 1,580
    Carbs - 217
    Fat - 9
    Protein - 158

    What would you suggest they should be - even generically speaking.

    I'm guessing you want numbers:

    At 50/30/20 carb/pro/fat breakdown and 1500 cal you would have

    187 g carb
    112 g protein
    34 g fat

    Macros can be different based on personal goals. Some like more fat, less carbs while some like high protein low fat. It really depends on what you are trying to do and how you exercise if you exercise at all.
  • hastinbe
    hastinbe Posts: 130 Member
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    You'll just have to play with it. Some examples are:

    Carbs/Protein/Fat (left side is %, right side is grams)
    55/15/30 = 217/59/53
    55/30/15 = 217/119/26
    55/25/20 = 217/99/35
    55/20/25 = 217/79/44
    50/25/25 = 198/99/44
    50/30/20 = 198/119/35
    45/40/15 = 178/158/26

    If I were to choose one to start with, by looking at the few diary entries you have I'd go with either 55/25/20 or 55/20/25. Why did I pick those? Well it's total calorie intake that matters, and based on the couple diary entries you have it appears that those macros would be comfortable to your eating habits and they're within an acceptable range.
  • Gramps251
    Gramps251 Posts: 738 Member
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    Don't worry about the macros right away, just try to hit your calories then see what macros are happening naturally for you. At that point you can adjust if you want.
  • Caz104
    Caz104 Posts: 62 Member
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    Thank you everyone!

    Your responses made everything a little clearer!

    :)

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