what percentage should my protein and carbs be ??

Havasufalls wrote: »

I eat around 1700 cals a day... what is the correct percentage of protein carbs and fat should I be consuming per day?

What's your goal?
Do you have a food scale?

It really all just comes down to maintaining a calorie deficit over time. Burn more calories than you consume, and you'll lose fat consistently. It's not quite that simple though, as you also need to pay attention to your cutting/fat loss macros as well to ensure that the maximum percentage of your weight loss is coming from fat with a minimum amount coming from muscle.

There is no such thing as one absolute best fat loss macronutrient ratio that will work ideally for everyone, since many individual factors come into play. That said, we can still outline some good starting macros for fat loss that will work well for most average people.

First you'll need your total daily calorie intake. You can use this formula to calculate this:

First calculate resting metabolic rate...

Women: 655 + (9.6 X bodyweight in kg) + (1.8 X height in cm) - (4.7 X age in years)

Now take that number and multiply it by your activity level…

Sedentary = 1.2
Lightly Active = 1.375
Moderately Active = 1.55
Very Active = 1.725
Extremely Active = 1.9

You now have your total daily calories and can break this up into your specific cutting/fat loss macros using these figures...

Protein: Consume 1 gram per pound of body weight daily. (Proteins contain 4 calories per gram)

Fats: Consume 20% of your total daily calories from fats. (Fats contain 9 calories per gram)

Carbohydrates: This should be comprised of whatever calories are left over after protein and fat has been calculated. (Carbs contain 4 calories per gram)

You definitely don't need to hit these fat loss macros spot on, but just try to come reasonably close and you'll do fine. In terms of a basic starting point for the average female, these are the best cutting macros for weight loss that I know of.