Best Macros for Weight Loss?

Morganlinn
Morganlinn Posts: 3 Member
in Health and Weight Loss
I'm new to the world of macros - previously my idea of losing weight meant cutting out bad carbs and eating a lot of fruits, veggies and lean proteins, but I found that when I resort to this method I don't get nearly enough calories. I eat until I'm full and have 5-6 meals/day but struggle to hit 1200 calories. I also have a huge percentage of my calories from carbs that way, which means excess sugar.

In an attempt to take control of this, I have started being better about tracking my meals (I signed up for MFP forever ago but just started using it this week so I haven't logged anything really), but for the last week I've been hitting 1200-1300 calories. What I'm unsure of now is what macros I should be targeting. I've looked at lots of websites and forums, and I know there are a lot of different options out there and everyone is different.

I'm a 24 year old female, work out 3-5x/week, both Dailey Method classes and running. I try for at least one HIIT workout a week. I also walk to work and walk a fair amount at work. I am 5'7 pear shape, and I currently weigh 155 lbs. My goal is 125-130 lbs.

Right now I'm aiming for 1200 calories with 40% protein (120g), 25% carbs (75g), 35% fat (46.7g). Is this a good macro breakdown for fat loss? Being a pear shape, 35% fat sounds really high but I know a certain amount is necessary for optimal body functions.

Replies

  • WaterBunnie
    WaterBunnie Posts: 1,371 Member
    If you log in to the website rather than via the phone app it shows you how you're doing on your macros on your diary page.
  • beautifulwarrior18
    beautifulwarrior18 Posts: 914 Member
    How many times per week do you strength train specifically?
  • beautifulwarrior18
    beautifulwarrior18 Posts: 914 Member
    Assuming you strength train 3x per week you should be eating around 1738 calories a day with targets of 170 g carbs, 107 g protein, and 70 g of fat per day. Your body shape has nothing to do with how much fat you should be eating. You should be eating at minimum 50g of fat per day.
  • redraider08
    redraider08 Posts: 33 Member
    WEIGHT loss = Calories In < Calories Out

    FAT loss = Calories in < Calories Out + strength training + a minimum amount of protein per day.

    Macro breakdown is based on personal preference, just like meal frequency. There's no hard and fast rule that in order to lose weight one must follow a specific, scientifically-prescribed macro breakdown. Even when it comes to losing fat and not weight (not the same thing, remember), as long as you're in a calorie deficit over a week's time, strength train a few times a week and eat a minimum amount of protein per day, make up the rest of your calories how you what; it's up to you and what works for you.

    Over the summer, I lost 15 lbs of FAT by following this simple principle and with little to no traditional cardio.
  • jcr85
    jcr85 Posts: 229
    Generally I go with a 1 gram of protein per pound of lean body mass and then figure out how many calories I have left over to determine my fat and carb intake. From there I usually eat 5-10% more carbs than protein.

    For Example: 200 lbs with 160 lbs of LBM. So I would eat 160 grams or protein which is 640 calories or roughly 33% of 2000 calorie diet. So then I would just adjust my carbs to 37% and my fat 30%.
  • Morganlinn
    Morganlinn Posts: 3 Member
    I got my 120g of protein from figuring 1g/lb of LBM, and I'm aiming for 1200-1300 calories so that's 40% of my calories from protein.

    I guess my question is geared more toward what breakdown of the other 60% would promote the most fat loss? Lower carbs or lower fat?
  • Morganlinn
    Morganlinn Posts: 3 Member
    Thanks for the tip! I'm more curious about if those macros will actually promote weight loss!
  • beautifulwarrior18
    beautifulwarrior18 Posts: 914 Member
    Again, as a woman you should not be eating less than 50 grams of fat per day. You will lose fat whether all your calories are from carbs or you have a good balance. To control how much fat you lose in relation to lean muscle mass that's where strength training comes in. Good luck.
  • TeaBea
    TeaBea Posts: 14,517 Member
    Thanks for the tip! I'm more curious about if those macros will actually promote weight loss!

    Calorie deficit promotes weight loss.....not macros

    Now, as others have stated eating enough protein helps you maintain lean muscle mass....HOWEVER, eating enough calories is important to keeping lean muscle also.

    Because 1200 is MFP's lowest default minimum.....my guess is you aren't eating enough. 1200 is more appropriate for petite senior ladies who do zero exercise.

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