Calories ,protiens , cabs for 109 lbs ??

phuonguk
phuonguk Posts: 46 Member
edited November 12 in Health and Weight Loss
Hi everyone ! Im weight 109 lbs just wonder how many calories , cabs , fat and proteins i should take for day to help me get leaner ?? I want get my body fat lower !! Thanks

Replies

  • psuLemon
    psuLemon Posts: 38,431 MFP Moderator
    We need a lot more information. What is your age, height and workout routine? Also, do you have an active or sedentary lifestyle outside of exercise and do you have any medical conditions?
  • Liftng4Lis
    Liftng4Lis Posts: 15,151 Member
    With 3 pounds to lose? What are your goals?
  • phuonguk
    phuonguk Posts: 46 Member
    Hi thanks for reply ! Im 42 years old very active im lift and go to gym 6 day a week ! My goal is to lose 3 lbs that all ! Im try to lose my body fat lower so can show abs i want 6 pack so bad .. Lol ! Im not had any problem with my heath at all !
  • psuLemon
    psuLemon Posts: 38,431 MFP Moderator
    edited February 2015
    phuonguk wrote: »
    Hi thanks for reply ! Im 42 years old very active im lift and go to gym 6 day a week ! My goal is to lose 3 lbs that all ! Im try to lose my body fat lower so can show abs i want 6 pack so bad .. Lol ! Im not had any problem with my heath at all !
    Can you answer my above questions? Those will all influence the information we give you.

    Also keep in mind, a six pack is determined by low body fat, lean body mass and genetics.
  • phuonguk
    phuonguk Posts: 46 Member
    Im 42 , height 5.3 , im go to gym 6 days a week ! Im working at beauty salon ! Im not had any medical condition ! Thanks u
  • psuLemon
    psuLemon Posts: 38,431 MFP Moderator
    What type of workout routine do you have?
  • phuonguk
    phuonguk Posts: 46 Member
    I do mix class ! Monday im do body pump and spinning class for cardio ! Tuesday im do weigh 1 hours then spinning 1h ! Wed im do leg bum and tummy class and 1h weigh ! Thur im do Hiit work out 30 minute and run 30 minute ! Friday im do Hiit work out again! Sat my rest day sunday im do insanity class 1h and im training legs 1h !
  • psuLemon
    psuLemon Posts: 38,431 MFP Moderator
    How many calories do you eat? I hope it's a ton because an active job and exercising 2 hours a day is crazy.
  • phuonguk
    phuonguk Posts: 46 Member
    Really ? That why i wonder how many calories i allow to eat ? Im been told if i want lose weight i need to eat less than 1200 calories which i never had .. At the moment i eating about 1600 calories but im not losing any weight :(
  • psuLemon
    psuLemon Posts: 38,431 MFP Moderator
    phuonguk wrote: »
    Really ? That why i wonder how many calories i allow to eat ? Im been told if i want lose weight i need to eat less than 1200 calories which i never had .. At the moment i eating about 1600 calories but im not losing any weight :(

    Well you were told wrong. In fact, the majority of women I know end losing around 1700 to 2100 calories.

    Regarding your workout routines, I don't know if your workout routine is even conducive towards your goals. Personally, I would drop the the amount of exercise you are doing and in fact, modify the program. I would probably only do 3 hours of cardio and then 3 full body routines that are progressive and concentrate on compound lifts. Programs like new rules of lifting for women or strong curves could be beneficial.

    1600 calories seems like a solid goal. Probably would suggest macros around 40% carbs, 25% protein and 35% fats.
  • MKEgal
    MKEgal Posts: 3,250 Member
    phuonguk wrote:
    Im weight 109 lbs just wonder how many calories , cabs , fat and proteins i should take for day to help me get leaner ?? I want get my body fat lower !!
    Here's a table which explains the healthy macro ranges:
    http://www.iom.edu/Global/News%20Announcements/~/media/C5CD2DD7840544979A549EC47E56A02B.ashx

    page 1, carbs, 45 - 65% of calories (4 cal per gram)
    page 2, fat, 20 - 35% of calories (9 cal per gram)
    page 4, protein, 10 - 35% of calories (4 cal per gram)

    In order to maintain weight when active 30 min per day, you'd need 15 calories per pound, or 1635. It sounds like you're exercising a LOT more than that, so eating 1600 per day would probably cause you to lose weight & fat.

    So to take the simplest calculation:
    50% carbs = 800 calories = 200 grams
    25% fat = 400 calories = 44 grams
    25% protein = 400 calories = 100 grams

    Also have a look at this body fat calculator to see what your current percentage is, as well as if your goal of losing more fat is healthy & reasonable.

    For women:
    Essential Fat 10%-13%
    Athletic 14%-20%
    Fit 21%-24%
    Acceptable 25%-31%
  • MKEgal
    MKEgal Posts: 3,250 Member
    psulemon wrote:
    would suggest macros around 40% carbs, 25% protein and 35% fats.
    Why do you keep saying this, in thread after thread, when you've been shown evidence that that level of carbohydrate intake is too low, unhealthy?
  • psuLemon
    psuLemon Posts: 38,431 MFP Moderator
    Also, do you use a food scale and can you open your food diary? If you aren't losing, the general issues are inaccurate logging or inconsistent logging.
  • erickirb
    erickirb Posts: 12,294 Member
    MKEgal wrote: »
    psulemon wrote:
    would suggest macros around 40% carbs, 25% protein and 35% fats.
    Why do you keep saying this, in thread after thread, when you've been shown evidence that that level of carbohydrate intake is too low, unhealthy?

    Why would 40% carbs be too low? You can go much lower if you wish. That said, I eat more than 40% but that is preference.

    OP I would suggest set your macros at 90 grams protein, 40 grams fat, and fill in the rest of carbs, but use the fat and protein as minimums and carbs as a max. Try that out and make small adjustments from there based on performance and adherence.
  • psuLemon
    psuLemon Posts: 38,431 MFP Moderator
    MKEgal wrote: »
    psulemon wrote:
    would suggest macros around 40% carbs, 25% protein and 35% fats.
    Why do you keep saying this, in thread after thread, when you've been shown evidence that that level of carbohydrate intake is too low, unhealthy?

    Showing RDA is not evidence. I say it based on actually running numbers and not a generic number. I generally look at ones caloric intake, and fit out 1g of protein and about .35 to .6g of fat per lb of lean body mass.
  • phuonguk
    phuonguk Posts: 46 Member
    Thanks everyone for advice that help me a lot
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