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Macro help

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dailylauren
dailylauren Posts: 21 Member
edited November 2024 in Social Groups
Hello!

So I would like to ask for advice regarding my macro numbers.

I have been cutting for a while now: 136lbs, 5'4 I workout x6 a week. My macros are 1436 110c, 160p, and 40f. My weight has not moved for the past month. I am thinking about bumping up my calories and macros I'm just not sure the best way to do so since I never increased calories before. Any help would be great.

I was thinking 130c, 140p, and 50f? That's about 1530 calories. Any suggestions? Ty!

Replies

  • heybales
    heybales Posts: 18,842 Member
    100 calories more daily is indeed the best way, a week at a time.

    Protein is best done in grams, so 0.82 grams per lb of bodyweight, so that doesn't change depending on how much you eat, and that is upper limits of usefulness, beyond is just more expense if you don't need it for hunger.
    Fat is 0.35 g per lb of BW.
    Carbs is rest. So that is what will change.

    Just change the macros around in MFP until those grams or higher are shown.
  • Jennifer_Lynn_1982
    Jennifer_Lynn_1982 Posts: 567 Member
    edited May 2015
    heybales wrote: »
    100 calories more daily is indeed the best way, a week at a time.

    Protein is best done in grams, so 0.82 grams per lb of bodyweight, so that doesn't change depending on how much you eat, and that is upper limits of usefulness, beyond is just more expense if you don't need it for hunger.
    Fat is 0.35 g per lb of BW.
    Carbs is rest. So that is what will change.

    Just change the macros around in MFP until those grams or higher are shown.

    What @heybales said :)

    So for your stats at 136 lbs:
    Protein: 112 g x 4 cal/g = 448 calories
    Fat: 48g x 9 cal/g = 432 calories
    Carbs: remaining calories =650 calories / 4 cal/g = 163 g

    Your macro's should be set up as:
    30% P / 30% F / 40% C

    Glad to see you on here Lauren!
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