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I need help with figuring out my macros

Leanbean65
Leanbean65 Posts: 176 Member
edited November 8 in Social Groups
I'm finding keeping my macros in check difficult. I'm 5'4" 130 lbs trying to get to 120 ish and am 49 years old and moderately active. Walking 30-60 min/day and moderate weight lifting 3 times/wk.
So far I've tried changing my macros on MFP but can't seem to get the proportions right. any thoughts?

Replies

  • lelane1981
    lelane1981 Posts: 8 Member
    For days that you not lifting you should stick with macros calculated to sedentary or are you already doing that? So for your macros within mfp I would set everything to what your macros would be at sedentary and write down what your macros are at for moderately active and eat toward those macros on lift days.
  • lelane1981
    lelane1981 Posts: 8 Member
    So this is what I calculated for your non lifting days..

    Replace this line with your question

    ---
    *Generated by [Keto Calculator](http://keto-calculator.ankerl.com) 7.6*

    49/F/5'4" | CW 130 | 30% BF | Mostly sedentary

    * 1155 kcal Goal, a 20% deficit. (650 min, 1444 max)
    * 20g Carbohydrates
    * 75g Protein (55g min, 91g max)
    * 86g Fat (30g min, 118g max)

    ----
  • lelane1981
    lelane1981 Posts: 8 Member
    and this for lifting days..:) hope this helps?

    Replace this line with your question

    ---
    *Generated by [Keto Calculator](http://keto-calculator.ankerl.com) 7.6*

    49/F/5'4" | CW 130 | 30% BF | Moderately active

    * 1492 kcal Goal, a 20% deficit. (992 min, 1865 max)
    * 20g Carbohydrates
    * 75g Protein (55g min, 91g max)
    * 124g Fat (69g min, 165g max)

    ----
  • Leanbean65
    Leanbean65 Posts: 176 Member
    Thanks so much! That really helps. One thing I've noticed is that MFP will up my carbs on my more active days over 50 grams. I've got a fit bit and it is syncned with MFP. I still should be eating well under that for carbs though if I want to stay in ketosis right?
  • ChoiceNotChance
    ChoiceNotChance Posts: 644 Member
    Yes. Some people can stay in ketosis @ around 50 grams, but ideally, you should be lower, especially if you are just starting out. Try not to pay attention to the additional carbs fit bit gives you. Get to know what your macros are and try and stay within them.
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