Deciding on your macros?

shammathews
shammathews Posts: 56 Member
in Food and Nutrition
How does one decide what their macros should be set at? I'm only looking to lose a few more pounds, I run about 20-25 miles a week and do a Jillian michaels workout DVD 3 days a week. 5'2, roughly 106lbs.

Replies

  • AJ_G
    AJ_G Posts: 4,158 Member
    What are your goals? If your goals are to run as much as possible then you probably want more carbs. If your goals are to hold on to muscle mass while you lose weight than you want plenty of protein.

    0.82g of protein per lb of body weight is recommended for maximum muscle synthesis potential.

    0.4g of fat per lb of body weight is recommended for dietary fat intake which is responsible for hormone production, nutrient absorption, brain and organ function, as well as skin and hair health.

    Generally once those two macros are calculated you fill the remaining calories with carbohydrates. If you do a heavy amount of cardio, you may have to play around with it and give yourself more carbohydrates than this allows for.
  • shammathews
    shammathews Posts: 56 Member
    My goal is to have more muscle definition I guess. I'll play around with the carbs/protein and see how I feel/look after a few weeks. Thank you for your reply.

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