Need help with Macros

Heather032190
Heather032190 Posts: 138 Member
in Food and Nutrition
Hi! I have been trying to get real serious this year about this weight loss journey of mine and the path to a healthier, stronger, happier me.

I have been on multiple websites and read and re-read topics on the forums here for how to correctly set my macros and lets just say I havent had any consitency in what I have found. The latest that I have found are the results below along with my stats:

Im 23 will be 24 in March
5'7
191lbs
Goal weight 150sih (depending on muscle mass and bf%)
Mainly a 75% desk job with little activity
Workout 2 times a week at the moment

these are the macros and TDEE I have found:
1816cals/day
Protien: 191grams 42%
Fat: 76.4grams 27%
Carbs: 91.1grams 20%

To me this seems a bit high...but what do I know? Also another thing I am questioning is sugar...MFP has me at 35grams of sugar for one day and I usually have that beat by dinner if not before then.

I am just trying to make sure I will be going about this the right way. So if anyone can help I would appreciate it!

Replies

  • SezxyStef
    SezxyStef Posts: 15,267 Member
    well Macros and TDEE from websites are just estimates.

    But to give you an idea of how close yours might be...

    My TDEE is 1995..and I eat 1700 a day to lose about 1/2lb a week
    I am 5 ft 7, workout 3-5x a week...3 of those are lifting days.

    My Macros are set at 45% Carb, 30% protien and 25% fat

    These are all based on my LBM (BF% of 25%)

    The protien that you have is set at 1g per lb...mine is set at 0.8g per lb of LBM so I eat 120g a day min.

    Here are my calcs for my macros based on TDEE-20%

    Protein: 121 * 4 / 1600 = 30%
    Fat: 121 * 9 * 0.35 / 1600 = 25%
    Carbs: The rest,

    I got my TDEE by using this calculation

    Total calories consumed + (lbs lost x 3500)/# of days (I used 3 weeks worth of calorie intake etc)

    As for the sugar macro don't worry about it. Now when I take your stats to scooby it says

    TDEE = 2018
    TDEE-20%=1614
    macros
    45% protien
    35% carbs
    20% fat
  • Heather032190
    Heather032190 Posts: 138 Member
    Great thanks...I guess I am just confusing myself with visiting multiple websites.

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