Macro Counting for Female

emilyfields93
emilyfields93 Posts: 2 Member
edited December 2024 in Health and Weight Loss
Hello! For fat loss at 133 pounds 5ft 5 are these good macros to hit? Keep in mind some fat comes from 1/2 tbsp coconut per day.

90g protein 40g fat 120g carb at 1200 calories

Replies

  • arditarose
    arditarose Posts: 15,573 Member
    edited July 2016
    emilyfields93 wrote: »
    Hello! For fat loss at 133 pounds 5ft 5 are these good macros to hit? Keep in mind some fat comes from 1/2 tbsp coconut per day.

    90g protein 40g fat 120g carb at 1200 calories

    The ratios are okay but I question the calorie goal. With similar stats (I'm 5'4"), and being lightly active-I would personally choose something more like 130g protein, 40g fat, and 155g carbs for 1500 calories. I'd even push it to 1600 calories and increase fat to 50g

    ETA: This assuming you have an 1800-1900 calorie TDEE. If you're very active, raise the calories more so that you are in a 250 calorie deficit.
  • dmt4641
    dmt4641 Posts: 409 Member
    What @arditarose said
  • emilyfields93
    emilyfields93 Posts: 2 Member
    arditarose wrote: »
    emilyfields93 wrote: »
    Hello! For fat loss at 133 pounds 5ft 5 are these good macros to hit? Keep in mind some fat comes from 1/2 tbsp coconut per day.

    90g protein 40g fat 120g carb at 1200 calories

    The ratios are okay but I question the calorie goal. With similar stats (I'm 5'4"), and being lightly active-I would personally choose something more like 130g protein, 40g fat, and 155g carbs for 1500 calories. I'd even push it to 1600 calories and increase fat to 50g

    ETA: This assuming you have an 1800-1900 calorie TDEE. If you're very active, raise the calories more so that you are in a 250 calorie deficit.

    I have a desk job and workout 3 times a week. So I have quite a bit of fat mass. 1500 seems alot as its also hard to find protein foods that are low carb and aren't an animal product. I eat meat and lactose free greek yogurt but I like to not eat too much of it. Any ideas?or if you could incorporate maybe 1300 calories instead?
  • arditarose
    arditarose Posts: 15,573 Member
    emilyfields93 wrote: »
    arditarose wrote: »
    emilyfields93 wrote: »
    Hello! For fat loss at 133 pounds 5ft 5 are these good macros to hit? Keep in mind some fat comes from 1/2 tbsp coconut per day.

    90g protein 40g fat 120g carb at 1200 calories

    The ratios are okay but I question the calorie goal. With similar stats (I'm 5'4"), and being lightly active-I would personally choose something more like 130g protein, 40g fat, and 155g carbs for 1500 calories. I'd even push it to 1600 calories and increase fat to 50g

    ETA: This assuming you have an 1800-1900 calorie TDEE. If you're very active, raise the calories more so that you are in a 250 calorie deficit.

    I have a desk job and workout 3 times a week. So I have quite a bit of fat mass. 1500 seems alot as its also hard to find protein foods that are low carb and aren't an animal product. I eat meat and lactose free greek yogurt but I like to not eat too much of it. Any ideas?or if you could incorporate maybe 1300 calories instead?

    You eat meat...and protein foods are low in carb...because they are protein.
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