Macros

Sengol
Sengol Posts: 1 Member
edited November 26 in Food and Nutrition
Hi All,
I am new to healthy nutrition and need help to work out my macros. I am female, 5ft 6ins, 76kg, 25% body fat. I am currently exercising 4-5 days a week on the treadmill. I am trying to lose 15-20kg. I am eating 1200 cals but concerned that this maybe too low? I would be grateful to anyone who is able to help/advise.
Thanks!
Nikki

Replies

  • Yi5hedr3
    Yi5hedr3 Posts: 2,696 Member
    Slightly low. 1275 probably closer. Keep carbs to 120 max/day. Protein 20-25% of total calories.
    Rest will be healthy fats. (Macadamia nut oil, coconut oil, olive oil, KerryGold grass-fed butter).
    :)
  • ana_lalic
    ana_lalic Posts: 26 Member
    Okay so you BMR is around 1500 so you are already eating under the calories you body needs to function (without you doing anything, like breathing etc.). When you add exercise to that you go under the number that is the minimum consuption. I recomend to you to eat back your workout calories so you wouldnt go to starvation mode. You will lose slower but this will help you not gain the weight back when you up the calories and you wont plateau.
    When it comes to macros check out somatotypes and macro splits for different types. (Many people dont think that those types exist but i do and many fitness coaches do , and its a great starting point.

    This is my personal experience.Hope it helps :)
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