Macros...

mich1902
mich1902 Posts: 182
in Food and Nutrition
I am really conflicted about my macros. I have a current goal of losing fat while trying to keep as much muscle as I can. I am eating tdee -20%, I am currently 142 pounds or 10 st 2 and I am 5ft 4. I started doing some strength training 3 weeks ago. i am a newbie. I am now going to add some hiit on a treadmill on the days I don't train. To anyone in a similar position or has been and now has results, how did you work out your macros? I am confused to the whole 1g of protein per body weight then others say no, wait, its 1 pound per LEAN body mass. Thanks in advanced.

Confused and overloaded with information :)

Replies

  • TavistockToad
    TavistockToad Posts: 35,719 Member
    i aim for 1g of protein per pound of bodyweight, which works out as about 25% of my cals.... then i aim for about 70g of fat, which is about 30ish% of my cals, and the rest is carbs.

    i am also working on fat loss, so i am on a small deficit as well.
  • erickirb
    erickirb Posts: 12,294 Member
    I am really conflicted about my macros. I have a current goal of losing fat while trying to keep as much muscle as I can. I am eating tdee -20%, I am currently 142 pounds or 10 st 2 and I am 5ft 4. I started doing some strength training 3 weeks ago. i am a newbie. I am now going to add some hiit on a treadmill on the days I don't train. To anyone in a similar position or has been and now has results, how did you work out your macros? I am confused to the whole 1g of protein per body weight then others say no, wait, its 1 pound per LEAN body mass. Thanks in advanced.

    Confused and overloaded with information :)

    Aim for a minimum of 1 gram per lb of lbm, higher is fine, then set your fat as a min of 0.35 grams/lb, fill the rest of the cals in with more fat, protein, or just carb, whatever will be easiest for you.
  • taunto
    taunto Posts: 6,420 Member
    check this thread. Its got pretty much everything you're looking for
    http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets
  • mich1902
    mich1902 Posts: 182
    check this thread. Its got pretty much everything you're looking for
    http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets

    Thanks for this.
  • mich1902
    mich1902 Posts: 182
    Works out 35%p 35%f 30% carbs for me. I think mines are currently not too far off that with 40p/30f/30c. Good stuff!
  • DAMETRE
    DAMETRE Posts: 24 Member
    check this thread. Its got pretty much everything you're looking for
    http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets


    ^^ this
    This is very good info. I have may macros set at 40p/40f/20c
    I eat 1400 cal. That puts me around 145g protien/67g fat/70g carbs
    I have tried other settings. This is what works for me.

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