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Need help with macros!

IamOnMywayNow
IamOnMywayNow Posts: 470 Member
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I am 4'11 and 117.6 lbs. 31(about to be 32 next month, YIKES!) years old. I am training for a Spartan Beast in Oct. so I am not worried about losing weight right now (would not cry if it happens:) but I want to make sure my macros are on track. I have my calories set to 1800 with Carbs (225) Protein (113) and Fat (50). The question I have, is should I lower fat and up carbs or it it ok to have them the way they are? But say I want to eat more fat (70ish) grams what would I need to set my carbs to?

I dont know if activity levels matter but I am doing Madcow 3 days a week and running/*kitten* ton of burpees 3 days a week.

Thanks for any advice!!

Replies

  • sashafischang
    sashafischang Posts: 38 Member
    My stats are similar to yours: 4'10.5", 130 lbs, and just turned 32. I am going to start doing IIFYM next week (up until this point I have been eating mostly clean and counting calories- daily goal 1200-1400), and just got my macro numbers from my husband's trainer. My macros are based on wanting to lose weight, but I thought it would be nice for you to have a reference for macros for someone who is a similar size.

    Overall calorie goal: 1400
    Protein: 122.5 grams (35%)
    Carbs: 140 grams (40%)
    Fat: 39 grams (25%)

    I've also looked at IIFYM.com for ideas on macros, so that may be a good place to start.
  • __freckles__
    __freckles__ Posts: 1,238 Member
    Macros are easy - watch Vismal's video: http://www.youtube.com/watch?v=7cc18wLJW3k&feature=youtu.be

    Basically you can set your protein goal to around 0.8 grams per pound of body weight. Fat goal around 0.4 grams per pound of body weight. You have some wiggle room either way (watch the video) but these are easy to remember so it's what I use. Some people believe you should eat around 1g per pound of body weight for protein. Whatever. It doesn't really matter because both fats and proteins should be treated as MINIMUM goals, so if you go over - good for you. Just try to eat at least your minimums daily.

    Any calories left over can go to whatever you want. Don't worry about carbs. Yes eat them (and ENJOY them!) but don't worry about setting/hitting a goal. As long as you hit your protein and fat minimums and hit your calorie target, you're golden.

    This pretty much says the same thing but a lot of good info also found here: http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets

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