Setting Macros? Help!

beckwiz_
beckwiz_ Posts: 3 Member
in Health and Weight Loss
I looked at previous threads to help me understand how to set my macros, but I'm still confused.

I'm 5'4, 114 lbs, 18.5% body fat. I do light cardio 3x per week and lift 2-3x per week. My goal is to become more lean and defined around 15% body fat.

I read that I should be consuming 1g protein per lb of body weight. So thats 114g of protein. I also read, that if I aim to lose fat, I should consume a higher percentage of fat than carbs. Is this correct?

Also, I'm eating at a deficit to lose fat. MFP sets this to 1,200 calories per day (not including calories added back after exercising).

Currently on MFP I have set my macros to 30c/35f/35p. I understand this is essentially a macro setting for maintenance. So, should I increase fat higher than protein? I can't increase protein % any higher because then it exceeds 114g.

It seems odd to me that I would consume more fat if I am trying to lose fat...

I would really appreciate any help!!

Replies

  • Mykaelous
    Mykaelous Posts: 231 Member
    Those ratios are consistent with my own.

    It's normally 1g protein per lb of lean body mass. Arnold was doing 1g protein per lb when he was Mr. Olympia so I consider it a high end for protein intake although some people do more.
  • vismal
    vismal Posts: 2,463 Member
    Dietary fat isn't responsible for fat gain and doesn't prohibit fat loss. You do not necessarily need to eat a higher percentage of fats than carbs to lose weight. Weight loss will occur whenever you eat less then you burn in a day. To ensure the weight lost is mostly fat and not lean mass, you should get in adequate protein and lift weights. Here is how I set up my macros: http://youtu.be/7cc18wLJW3k
  • itsgradyy
    itsgradyy Posts: 23 Member
    Use acaloriecounter.com!!! It has this diet guide on it and I used it to develop the amount of calories and grams to eat everyday!' So helpful! And it explains everything

    TOTALLY recommend!

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