Setting macros % goals

stepea83
stepea83 Posts: 161 Member
edited November 14 in Health and Weight Loss
Hi people,

im trying to set my target calories / Macro goals. looking to for fat loss initially.

for cardio i play indoor football twice a week Monday/Friday for 60mins. (soccer to the yanks). according to my Fitbit i burn about 650-850 cals per session.

for weight training I'm looking to add in 3 workouts a week, doing a push / pull / legs split.

So i just need to know what calories intake should i be aiming for and what macros percentages (C / F/ P).

here are my details:

Age: 33
Height: 6 ft
Weight: 230 lbs

im leaning towards the following:-
Calories - 1800 total
Carbs - 20%
Fat - 35%
Protein - 45%

am i on the right path? any recommendations or more info required?

Replies

  • leo0933
    leo0933 Posts: 21 Member
    Do you know what your body fat is currently
  • shadowlike
    shadowlike Posts: 8 Member
    The best and most healthy way would be if you'd start to monitor your current intake for like two weeks and check your weight daily. It all depends on your current metabolism. But if you want to start losing weight immediately start with these calories, but have in mind that you will be starving your organism and possibly stall your weight loss quickly.
    Whatever you decide, macros should be based on your lean body mass, at least protein and fat intake. If you want to lift 3x a week you'd need about:
    protein 1g per lb of bw
    fat 0.5g per lb of bw
    carbs get the rest of your calories

    So leo0933 question is important, even if your answer would not be 100% sure.
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