Help! I have no idea what my macros should be ;/

jstan465
jstan465 Posts: 5 Member
edited December 2024 in Introduce Yourself
Hello :smile:

I am what people call a "Skinny fat girl". My arms and legs are very skinny but I have a higher amount of fat around my tummy and lower back (muffin top). I have started counting my calories and I am trying to figure out what my macros should be.

I am broke at the moment, so no gym equipment for me until the end of the year when I will have the means to pay for a gym subscription. Meanwhile, I do HIIT cardio at home 3 times a week (30min), plus walk 3 times a week for an 1hour sometimes 2hours.

Here are my stats:
Female
Age:35.5
weight: 108 pounds - no muscles :neutral:
BMR: 1250.937
TEE: 1501.1244 (little to none)
I am aiming to reduce my daily calorie intake by -300
I do Intermittent Fasting from 8pm-noon (I love it!)
Goal: To loose fat and gain muscle. That being said, I would like the number on the scale to go up but because of muscle gain :)

My question is, since I am not lifting weights for now, what should my macros be? And do they change on the days that I do my HIIT training?

Any help would be appreciated!
Thank you :smile:

Replies

  • jstan465
    jstan465 Posts: 5 Member
    I also want to mention that I am not in a rush; I know loosing fat is all about consistency and determination. I want to lower my body fat % (26%) the HEALTHY way and gain some muscle because 108 pounds is way too low! (I am 5'4). I am not focusing on the number on the scale but rather how my clothes feel/fit and also becoming stronger.
  • figureitout87
    figureitout87 Posts: 126 Member
    You can find macro calculators online for free! http://www.iifym.com/iifym-calculator/

    I'd recommend improvising ways to incorporate some weights into your exercise routine. Even if it means making makeshift weights (such as jugs of water or cans)
  • jstan465
    jstan465 Posts: 5 Member
    Thank you for the calculator link. I think that's where my confusion comes from.

    I have found one calculator that set my macros at Carbs 20%, Fat 35%, Pro 35% which to me low carbs made sense because I am not lifting or doing weight training.

    However, this calculator (iifym) and others that I have found, tells me to do the opposite: carbs 46%, fat 29%, pro 26%

    So, which one should I use at this point of my fat loss? I'm trying to cut my body fat (26%) so that I can start building muscle (weight training) in a few months.

    Thank you :)

  • sweetbug0130
    sweetbug0130 Posts: 125 Member
    I have mine set to 40% carbs/30% protein/and 30% fat. I also do 18:6 intermittent fasting. Some days my carbs are a little higher than 40%, but most of the time they are around 30%. I try to keep my net under 100. I do heavy lifting and walk every day in my target heart rate zone for fat burning. Focus first on what type of eating you can keep up long term. For me, if I restrict carbs, you'll find me in a bakery with a running tab. So I keep my carbs at a good balanced level so I'm not depriving myself but I'm not gorging on them either. Since I lift, I want my protein up there too. Figure out what type of eating pattern you will make your lifestyle change and then make your macros work for that with a calorie deficit and you'll be golden!
  • jstan465
    jstan465 Posts: 5 Member
    Thanks for all the good advice! I LOVE CARBS! So i think in order to afford a higher percentage of Carbs, I will try to incorporate weights even if I have to DIY them :smile: I might use water jugs like someone suggested :)
  • jstan465
    jstan465 Posts: 5 Member
    I usually associate lifting to barbells... but Would this be considered "lifting"?
    https://www.youtube.com/watch?v=GRW7IeEMlHE
    https://www.youtube.com/watch?v=yRZ8vyZFvNM
    https://www.youtube.com/watch?v=6gAlFuT3O7E
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