Macronutrients

christinecoffeebean
christinecoffeebean Posts: 30 Member
edited November 15 in Health and Weight Loss
Hi All, I have successfully lost 16kg by creating a calorie deficit but not necessarily paying much attention to my macros until now. I have 5 more stubborn kilos to lose and thought it might be best to customise my macronutrient ratios. I'm just wondering what everyone would consider an ideal ratio for fat loss? I am 24 years old, 168cm tall and weight 68kg if that helps? Thank you

Replies

  • NYBalbowa
    NYBalbowa Posts: 34 Member
    Congrats on your weight loss!

    I found this article to be helpful in setting macros: http://www.precisionnutrition.com/all-about-body-type-eating

    Mine are adjusted to 25% carbs, 35% protein, 40% fat.
  • ana3067
    ana3067 Posts: 5,623 Member
    Assuming lifting heavy weights:
    Protein = 0.8x your weight in lbs as a minimum, i.e. 120g
    Fat = 0.35x your weight in lbs as minimum, i.e. 50-55g
    Carbs = the rest of your day's calories.
  • cajuntank
    cajuntank Posts: 924 Member
    NYBalbowa wrote: »
    Congrats on your weight loss!

    I found this article to be helpful in setting macros: http://www.precisionnutrition.com/all-about-body-type-eating

    Mine are adjusted to 25% carbs, 35% protein, 40% fat.

    Somatotype (which the link is referring to) dieting has been disproven.
    @ana3067‌ got you answered. But also realize that you will just have to see how you feel and adjust from there (i.e...maybe you do better with slightly more fat, thus having to reduce carbs to keep the same deficit, etc...)
  • Liftng4Lis
    Liftng4Lis Posts: 15,151 Member
    ana3067 wrote: »
    Assuming lifting heavy weights:
    Protein = 0.8x your weight in lbs as a minimum, i.e. 120g
    Fat = 0.35x your weight in lbs as minimum, i.e. 50-55g
    Carbs = the rest of your day's calories.

    Agree
  • christinecoffeebean
    christinecoffeebean Posts: 30 Member
    Thanks all
  • Sued0nim
    Sued0nim Posts: 17,456 Member
    I'd adjust the protein to 0.8-1g protein per lb of LBM (eg you need to work out your body fat percentage and remove that from your overall weight)

    agree with fat at 0.35g per bodyweight

    and however you want to eat the rest

    see the fat and protein as minimums to reach
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