A little help? Still confused about macro %

RhineDHP
RhineDHP Posts: 1,025 Member
in Food and Nutrition
So sometimes I'll read something and understand it straight away, and then I'll read it again and it just confuses the heck outta me. Can someone help me out?


I'm 25, 5'1, 126lbs right now.

I'm super active, and listed it as such for MFP and to calculate TDEE. I workout 5 days a week. Sometimes 6. (mostly strength training, sometimes cardio)

My TDEE is roughly 2357, and so I calculated my deficit to be around 1885.

I honestly don't care about the number on the scale. I don't care about losing weight, more about losing fat. I want the 126 lbs I have right now to be mostly muscle. I don't really know what my body fat % is. Maybe somewhere around 26%? (not sure)

So, how should I portion out my carbs, protein and fat?

Any help is much appreciated!

Replies

  • RhineDHP
    RhineDHP Posts: 1,025 Member
    bump
  • SideSteel
    SideSteel Posts: 11,068 Member
    So sometimes I'll read something and understand it straight away, and then I'll read it again and it just confuses the heck outta me. Can someone help me out?


    I'm 25, 5'1, 126lbs right now.

    I'm super active, and listed it as such for MFP and to calculate TDEE. I workout 5 days a week. Sometimes 6. (mostly strength training, sometimes cardio)

    My TDEE is roughly 2357, and so I calculated my deficit to be around 1885.

    I honestly don't care about the number on the scale. I don't care about losing weight, more about losing fat. I want the 126 lbs I have right now to be mostly muscle. I don't really know what my body fat % is. Maybe somewhere around 26%? (not sure)

    So, how should I portion out my carbs, protein and fat?

    Any help is much appreciated!

    If I were in your position I would set your intake roughly as follows:

    2000 calories
    ~125 protein
    ~50 fat
    ~260 carbs
  • RhineDHP
    RhineDHP Posts: 1,025 Member
    Really? Thanks for the input!

    I'm all for allowing more calories :smile:
  • SideSteel
    SideSteel Posts: 11,068 Member
    Really? Thanks for the input!

    I'm all for allowing more calories :smile:

    My suggestions assume your tdee estimate is close to accurate. Monitor change in weight and adjust as needed.
  • RhineDHP
    RhineDHP Posts: 1,025 Member
    Yep, I've gone to a few sites to calculate my TDEE. There was a range, and that particular number seems to be as accurate as I can get it.
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  • donohuge
    donohuge Posts: 9
    From my calculations your TDEE is more like 2,126 (on training days). Not that you have, but have you ever taken into account your TDEE on non training days and if so, do you adjust your diet accordingly? I say that because on non-training days your TDEE is likely to be around 1,646...you can see where this is going I hope.

    It's really important that your caloric needs are adjusted on non training days.

    With that being said, I recommend you follow Sidesteel's recommendations, they appear to be spot on.

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