Cutting weight? Macros?

erinsaidso
erinsaidso Posts: 4 Member
in Health and Weight Loss
I'm 5'1 weighing at 107 lbs. I want to start cutting weight but I don't know how my macros should be set up as. I used the IFFYM calculator but I'm not too sure if I have been doing it correctly for cutting. Should my "goal" be to lose weight, or gain muscle. If you could give me set macros that would be great too

Replies

  • middlehaitch
    middlehaitch Posts: 8,486 Member
    At 5'1 and 100-105 lb I find a macro split of 40 carb, 30 fat, and 30 protein works well for me while doing a 2x week lifting programme in maintenance.
    If I were you I would do a recomp eating at maintenance or slightly above, to improve your bones, muscles, and body shape, rather than lose any more weight.

    Cheers, h.
  • kimberlyseyboldt
    kimberlyseyboldt Posts: 3 Member
    Your macros to reach your goals will also depend on if you are working out and of so what your workouts look like. Are you lifting weights? Cardio?

    A sedentary person needs about .5 g protein/ lb body weight. If you are more active or trying to build lean muscle mass that number should be closer to 1g/ lb. It is usually a lot more than you think. 40-30-30 is a great place to start! I had to adjust mine to 35% protein, 35% carbs and 30%fat. I started supplementing with clean, nutrient dense shakes to get me where I needed to be with my nutrition without eating 6 billion calories to get all my body needed. It is trial and error to see what your body responds to. Stick with it for about 2-3 weeks before making an adjustment.

    Good luck!!
  • Yi5hedr3
    Yi5hedr3 Posts: 2,696 Member
    10% carbs, 25% Protein, 65% Healthy Fats.
  • arditarose
    arditarose Posts: 15,573 Member
    OP, you're pretty much bottomed out as far as a healthy weight for your height goes.

    Are you looking to change your physique/body composition?
  • LivingtheLeanDream
    LivingtheLeanDream Posts: 13,342 Member
    You are at a low weight for your height..perhaps a recomp?
  • TavistockToad
    TavistockToad Posts: 35,719 Member
    Why are you trying to lose weight when you're only 107lbs?
  • erinsaidso
    erinsaidso Posts: 4 Member
    arditarose wrote: »
    OP, you're pretty much bottomed out as far as a healthy weight for your height goes.

    Are you looking to change your physique/body composition?

    Yeah, I've heard of that but I don't quite understand how my macros would be split at ect
  • arditarose
    arditarose Posts: 15,573 Member
    erinsaidso wrote: »
    arditarose wrote: »
    OP, you're pretty much bottomed out as far as a healthy weight for your height goes.

    Are you looking to change your physique/body composition?

    Yeah, I've heard of that but I don't quite understand how my macros would be split at ect

    Well you shouldn't be cutting. You should be at LEAST in maintenance. .8g per pound of body weight in protein, .3-.35g per pound in fat, rest in carbs. The protein is on the higher side, definitely used when someone is trying to recomp/lifting.
  • ultrahoon
    ultrahoon Posts: 467 Member
    erinsaidso wrote: »
    arditarose wrote: »
    OP, you're pretty much bottomed out as far as a healthy weight for your height goes.

    Are you looking to change your physique/body composition?

    Yeah, I've heard of that but I don't quite understand how my macros would be split at ect

    The macro spllit arditarose has given above should work well for recomping. A recomp is basically just eating *slightly* over maintenance, while following a progressive overload lifting program such as Stronglifts 5x5.
  • arditarose
    arditarose Posts: 15,573 Member
    ultrahoon wrote: »
    erinsaidso wrote: »
    arditarose wrote: »
    OP, you're pretty much bottomed out as far as a healthy weight for your height goes.

    Are you looking to change your physique/body composition?

    Yeah, I've heard of that but I don't quite understand how my macros would be split at ect

    The macro spllit arditarose has given above should work well for recomping. A recomp is basically just eating *slightly* over maintenance, while following a progressive overload lifting program such as Stronglifts 5x5.

    Recomp can be done right at maintenance. You don't need a surplus.
  • ultrahoon
    ultrahoon Posts: 467 Member
    arditarose wrote: »
    ultrahoon wrote: »
    erinsaidso wrote: »
    arditarose wrote: »
    OP, you're pretty much bottomed out as far as a healthy weight for your height goes.

    Are you looking to change your physique/body composition?

    Yeah, I've heard of that but I don't quite understand how my macros would be split at ect

    The macro spllit arditarose has given above should work well for recomping. A recomp is basically just eating *slightly* over maintenance, while following a progressive overload lifting program such as Stronglifts 5x5.

    Recomp can be done right at maintenance. You don't need a surplus.

    Indeed, I just stick with the advice of aiming for slightly over, because very few people hit the nail on the head when it comes to getting a very accurate figure for their maintenance, and as you say, being even slightly under will not work.
  • arditarose
    arditarose Posts: 15,573 Member
    ultrahoon wrote: »
    arditarose wrote: »
    ultrahoon wrote: »
    erinsaidso wrote: »
    arditarose wrote: »
    OP, you're pretty much bottomed out as far as a healthy weight for your height goes.

    Are you looking to change your physique/body composition?

    Yeah, I've heard of that but I don't quite understand how my macros would be split at ect

    The macro spllit arditarose has given above should work well for recomping. A recomp is basically just eating *slightly* over maintenance, while following a progressive overload lifting program such as Stronglifts 5x5.

    Recomp can be done right at maintenance. You don't need a surplus.

    Indeed, I just stick with the advice of aiming for slightly over, because very few people hit the nail on the head when it comes to getting a very accurate figure for their maintenance, and as you say, being even slightly under will not work.

    lol. I don't know. I'm slightly over and definitely in a bulk. Definitely.

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