Please can someone help me work out my macros?

kilvingtone
kilvingtone Posts: 7 Member
edited November 18 in Food and Nutrition
I'm trying to work out my Macros but it's so confusing.

My BMR is around 1480 I think. (I'm just under 10 stone, 5 foot 8.5 and 25)
I do 3 40-50 mins weight sessions a week and 3 30min HIIT sessions.

I'm aiming to eat 1400 cals a day as 1200 is too low and people seem to say they've lost weight quicker having added more calories.

My aim isn't to get super muscly - I want to lose body fat and be toned not skinny toned not skinny-fat!

Thanks in advance! x

Replies

  • galgenstrick
    galgenstrick Posts: 2,086 Member
    You won't get super muscular. It takes years of detication and strict dieting and workouts to get super muscular if you're a woman. A lot of women use drugs to achieve that as well, so rest easy.

    Second. Aim for .8 grams of protein per pound of body weight, .4 grams of fat per pound, and the rest carbs. Alternatively you can just set your fat to 20% as recommended by the CDC.
  • erickirb
    erickirb Posts: 12,294 Member
    You are tying to lose weight at under 140 at 5'8"???

    that said, aim for 0.8 grams of protein per lb of goal body weight (unless you know you BF% then 0.8g/lb lbm)... I would guess about 110 grams of protein for you. then aim for 0.4grams of fat per lb of body weight, so 55grams, and fill the rest in with carbs.

    110grams protein = 440 cals
    55 grams of fat = 495 cals
    465 cals from carbs (1400 goal - 440-495) so 116 grams this would workout to be:
    30% protein
    35% fat
    35% carbs

    If you eat more calories/day (which I suggest you do) then your % for fat and protein will go down and carbs up.
  • erickirb
    erickirb Posts: 12,294 Member
    galgenstrick wrote: »
    You won't get super muscular. It takes years of detication and strict dieting and workouts to get super muscular if you're a woman. A lot of women use drugs to achieve that as well, so rest easy.

    Second. Aim for .8 grams of protein per pound of body weight, .4 grams of fat per pound, and the rest carbs. Alternatively you can just set your fat to 20% as recommended by the CDC.

    At 1400 cals, 20% fat will be nowhere near enough, not sure why they recommend such a low fat %.
  • TavistockToad
    TavistockToad Posts: 35,719 Member
    How much weight are you trying to lose?
  • galgenstrick
    galgenstrick Posts: 2,086 Member
    erickirb wrote: »
    galgenstrick wrote: »
    You won't get super muscular. It takes years of detication and strict dieting and workouts to get super muscular if you're a woman. A lot of women use drugs to achieve that as well, so rest easy.

    Second. Aim for .8 grams of protein per pound of body weight, .4 grams of fat per pound, and the rest carbs. Alternatively you can just set your fat to 20% as recommended by the CDC.

    At 1400 cals, 20% fat will be nowhere near enough, not sure why they recommend such a low fat %.

    Yeah, I agree. I think the CDC recommendation is for average (sedentary) individuals eating at maintainance...
  • erickirb
    erickirb Posts: 12,294 Member
    OP, in order to lose bodyfat the best advice is to have a small deficit (TDEE-10%, or 0.5lb/week weight loss goal), get adequate protein, as mentioned above for amounts, and take part in a progressive strength training program.

    don't worry you cannot get bulky unless you are eating at a surplus (trying to gain weight), have great genetics (women find it hard to bulk even when trying due to lower testosterone than men), and are training for it.
  • kilvingtone
    kilvingtone Posts: 7 Member
    Great, thanks everyone. Do I need to change my macro split depending on if I'm weight training that day?
    Oh and TavistockToad - I want to lose about half a stone? I was just under 9 stone this time last year - but looked too thin and had zero definition (1,200 calories a day and loads of cardio) x
  • johnnylakis
    johnnylakis Posts: 812 Member
    At 1400 calories, these are the correct macros.
    50grams protein = 200 cals (despite what you have been told, you do not need more than 50g of protein)
    40 grams of fat = 360 cals (you do not need more than 40g of fat)
    210g from carbs = 840 cals (you need a minimum of 130g of carb)
    As percents
    15% protein
    25% fat
    60% carbs
  • TavistockToad
    TavistockToad Posts: 35,719 Member
    kilvingtone wrote: »
    Great, thanks everyone. Do I need to change my macro split depending on if I'm weight training that day?
    Oh and TavistockToad - I want to lose about half a stone? I was just under 9 stone this time last year - but looked too thin and had zero definition (1,200 calories a day and loads of cardio) x

    10% off your TDEE is the biggest deficit you should be considering, or do recomp. 9 and a half stone is getting on the lie side for your weight.
  • johnnylakis
    johnnylakis Posts: 812 Member
    erickirb wrote: »
    110grams protein = 440 cals
    Kidneys have to work super hard to process all that protein

  • TavistockToad
    TavistockToad Posts: 35,719 Member
    johnnylakis wrote: »
    At 1400 calories, these are the correct macros.
    50grams protein = 200 cals (despite what you have been told, you do not need more than 50g of protein)
    40 grams of fat = 360 cals (you do not need more than 40g of fat)
    210g from carbs = 840 cals (you need a minimum of 130g of carb)
    As percents
    15% protein
    25% fat
    60% carbs

    But OP shouldn't be eating under her BMR, 1400 cals is way too low.
  • kilvingtone
    kilvingtone Posts: 7 Member
    Ok, thanks! So I shouldn't be eating 140g protein then? Lots of websites said to have 1g to every 1lb or weight? Or is that for body building???
  • kilvingtone
    kilvingtone Posts: 7 Member
    I'm so confused!
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  • erickirb
    erickirb Posts: 12,294 Member
    johnnylakis wrote: »
    erickirb wrote: »
    110grams protein = 440 cals
    Kidneys have to work super hard to process all that protein

    Lol, not 110 grams they don't. If we told her to eat 400 grams of protein you might have a point.
  • erickirb
    erickirb Posts: 12,294 Member
    kilvingtone wrote: »
    Ok, thanks! So I shouldn't be eating 140g protein then? Lots of websites said to have 1g to every 1lb or weight? Or is that for body building???

    You can eat that much, but you don't need to. most sites say 1 gram per lb of lean body mass. If you don't know your BF% just aim for 0.8 lbs, a little less would be fine, and more will not be negative.
  • erickirb
    erickirb Posts: 12,294 Member
    kilvingtone wrote: »
    I'm so confused!

    Here is probably the simplest thing to do:
    1. Set your goal to lose 0.5lbs/week and eat back your exercise cals.
    2. Set your protein and fat to 30% each and the remaining 40% as carbs.
    3. Use the protein and fat as minimum amounts and the carbs as a max.
  • kilvingtone
    kilvingtone Posts: 7 Member
    erickirb wrote: »
    kilvingtone wrote: »
    I'm so confused!

    Here is probably the simplest thing to do:
    1. Set your goal to lose 0.5lbs/week and eat back your exercise cals.
    2. Set your protein and fat to 30% each and the remaining 40% as carbs.
    3. Use the protein and fat as minimum amounts and the carbs as a max.


    Ok - thanks!!!
  • TavistockToad
    TavistockToad Posts: 35,719 Member
    kilvingtone wrote: »
    Ok, thanks! So I shouldn't be eating 140g protein then? Lots of websites said to have 1g to every 1lb or weight? Or is that for body building???

    0.8g per pound of bodyweight.
  • radonskies
    radonskies Posts: 24 Member
    I weigh 241. So does that mean I need to eat 193 grams of protein per day? That sounds awfully high!
  • erickirb
    erickirb Posts: 12,294 Member
    edited May 2015
    radonskies wrote: »
    I weigh 241. So does that mean I need to eat 193 grams of protein per day? That sounds awfully high!

    Should be 0.8-1.0 gram per lb of lean body mass. So lets say you are 241 with a bf% of 35%, that would give you a lbm of 157 (241*.65) so that would be 125-157 grams.

    Or what I like to do is say 0.8 grams per lb of goal body weight. so if your goal is 160 lbs then you should set your protein to around 128
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