Waaayyy off on Macro's ?

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Shell4624
Shell4624 Posts: 32 Member
in Health and Weight Loss
I have a goal to lose 20-30lbs this year (well 2015). I have caloric intake set to 1550 to start and used a 60/20/20 macro split between Protein, carbs and fat. While I'm ok hitting my calorie goal, my macros are off. I am consistently under for protein and over on fat and carbs. Doesn't seem like those macros are achievable. Should I adjust something?

36/F/5.6'
CW 171
GW 145-150

Slightly active. I have a desk job but will work out 3-5x a week using JM Body Revolution and/or Cardio on treadmill, bikes etc.

Years ago I was successful at losing the 20lbs via Adkins, but my body (kidneys) didn't like that plan. I am have lurked here since and have decided to join a few challenges to help me meet my goal. This time I have every intention of doing it right (balanced diet, working out) and making an adjustment in my eating and lifestyle that is a more realistic plan to stick to. And guess what, nothing is off limits this time around (alcohol, sweets, etc) as long as I can fit it in my daily goals. I understand moderation is key.

TIA for your guidance!

Replies

  • yarwell
    yarwell Posts: 10,477 Member
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    60% protein is excessive. Did you mean that ?
  • Sued0nim
    Sued0nim Posts: 17,456 Member
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    Why are your macros so out of whack?

    Mine are 40 carbs, 30 fat, 30 protein...I still regularly go over on carbs and under on protein even though I try to make sure I eat at least 100g protein ..sometimes I miss that too

    Just stick to your calories it doesn't matter that much tbh ...not at the start
  • MakePeasNotWar
    MakePeasNotWar Posts: 1,329 Member
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    Was that a typo? 60% protein? Why in the world would you want to do that? I believe the USDA guidelines are 15%-35%. While 15% may be low for some, especially for weight loss with lean mass retention, 35% is more than enough, assuming your calories aren't super low (it's the actual number of grams that is important, not the %.)

    I suggest you calculate your actual protein needs and then focus on the absolute amount, while ignoring the percentage.
  • InnocentLunatic
    InnocentLunatic Posts: 35 Member
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    60% protein does seem a lil crazy, but if you just want to up your protein intake in general, I find eating chicken helps a lot. Days where I have chicken it usually tells me I hit my protein goal before lunch. Greek yogurt has a good amount of protein too. Make chicken salad with plain greek yogurt instead of mayonaisse, add a little mustard and mmmm
  • Francl27
    Francl27 Posts: 26,371 Member
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    40% carb, 30% protein and 30% carb is plenty.
  • TavistockToad
    TavistockToad Posts: 35,719 Member
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    Shell4624 wrote: »
    I have a goal to lose 20-30lbs this year (well 2015). I have caloric intake set to 1550 to start and used a 60/20/20 macro split between Protein, carbs and fat. While I'm ok hitting my calorie goal, my macros are off. I am consistently under for protein and over on fat and carbs. Doesn't seem like those macros are achievable. Should I adjust something?

    36/F/5.6'
    CW 171
    GW 145-150

    Slightly active. I have a desk job but will work out 3-5x a week using JM Body Revolution and/or Cardio on treadmill, bikes etc.

    Years ago I was successful at losing the 20lbs via Adkins, but my body (kidneys) didn't like that plan. I am have lurked here since and have decided to join a few challenges to help me meet my goal. This time I have every intention of doing it right (balanced diet, working out) and making an adjustment in my eating and lifestyle that is a more realistic plan to stick to. And guess what, nothing is off limits this time around (alcohol, sweets, etc) as long as I can fit it in my daily goals. I understand moderation is key.

    TIA for your guidance!

    Why/how did you choose those macros?
  • Shell4624
    Shell4624 Posts: 32 Member
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    Thanks all! Too be honest, I'm not sure where I picked up those "recommended" % for macros! I will make the adjustment to 40 30 30 as suggested.
  • Psychgrrl
    Psychgrrl Posts: 3,177 Member
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    I'm 35% (p), 35% (c), 30% (f). I am not trying to lose, am now working on building muscle/body composition. However, when I was trying to lose, my macros were close to the same.

    I always turned adding more protein into my diet as a game. Some days are better than others, still. :smile: I don't buy cookies, crackers, rice, etc.

    This article is really interesting about protein needs for building muscle:
    http://bit.ly/13NhtSk
  • Liftng4Lis
    Liftng4Lis Posts: 15,150 Member
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    Shell4624 wrote: »
    Thanks all! Too be honest, I'm not sure where I picked up those "recommended" % for macros! I will make the adjustment to 40 30 30 as suggested.

    Good place to start^.

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