Need help with Macros for weight loss!

rach__b wrote: »

Haha I get that. However, is it worth reducing the calories fron carbs? As opposed to fat?

Assuming your calories are in order, a higher intake of carbohydrates isn't going to prevent fat loss. Assuming you are getting sufficient protein and fat, you can have the rest of your calories in carbohydrates or in more fat (or protein) -- whichever you prefer.

That's more than enough protein to support muscle, so your carbs should be fine for a healthy person with no blood glucose issues. As @AnvilHead stated, it's all about calories, not carbs as far as weight loss is concerned. Focus on whole grains, legumes, dairy, and fruits if you want nutrient dense carbs.

I'm wondering about the 2000 calories / 2 lbs a week, though. It's a rare person of your height and weight who can lose that quickly on that many calories, even being active. 700 calories per workout is certainly possible, but many people find they really burn fewer. Not to mention that as close as you are to normal weight, losing 2 lbs a week isn't necessarily the best way - slower can be better, since your metabolism stays high and you are less likely to revolt and gain back the weight.

My suggestion would be to log your food for a week without making any changes at all, and see how much you're currently eating. Then reduce calories based on that.

Takes about a 10 lb change of weight for the calorie change to be significant enough to matter.

Side note - even if the 2lb weekly loss rate was reasonable now with plenty to lose - it will be very unreasonable later with little left to lose.
If you don't purposely lower the rate - you'll likely find your body forcing it on you - with a lot more stress and negative side effects from that route.

Fat seems a tad low, perhaps 0.37g/lb weight be better - 57-60 g then, 513-540, or 25-27%.

Take it from the carbs.

agree with others - I'd probably drop your protein slightly and replace with fats (for reference, I'm 5'3", 148 and take in 140g protein a day, between 70-80g fat and 230-345g carbs - depending on where I am in my cycle)

Agreeing with the other posters in that 2000 sounds a bit high for your height/weight. What do you have your activity level set as? What do you do during the day for your job? A lot of people, myself included, find it most accurate to set their activity level lower (sedentary for most people, or lightly active for people who are on their feet such as teachers and salespeople) and then manually put in the exercise calories.

Carbs don't really matter for weight loss. Some people experience weight loss when they cut carbs, but that is from water weight, not "real" weight so you will just gain it back when you eat carbs again. That being said, as your body adjusts to a lower calorie intake (once again, I would double check your calculations) it will help you feel fuller to eat high protein. Carbs, especially empty carbs like white bread for example, will not fill you up. Protein and healthy fats will keep you feeling full.

I personally have my macros set to 30% protein/ 35% fat/ 35% carbs. A lot of people also do 40/30/30. It really depends on your exercise routine (weights vs cardio).

Calculated calorie goals are just a starting point estimate. No need to overthink it; try it for a month (maybe 6 weeks for premenopausal women), ignore the first couple of weeks (water weight weirdness is typical), and look at the average of the later weeks. Adjust based on those results.

At 154lb with only 2 stone to lose, 2 pounds weekly would risk being unhealthily fast. 1% of body weight per week (less starting at 25lb or so above goal) is a reasonable rule of thumb for maximum healthy weight loss.

I agree with others that you could drop protein a bit, and should eat a bit more fat.

Individuals people have different opinions (especially about protein), but I target 0.6-.8g protein minimum per pound (no, not kg) of healthy goal weight, .35-.45g fat minimum per pound of healthy goal weight, and let carbs fall where they may to hit calorie goal.

USDA/WHO and similar organizations recommend around half that much protein, some vegan blogs even less, bodybuilding sites often recommend more. My reading of research is that we need a little more protein while losing weight, and while doing exercise that requires muscle repair. A bit extra won't hurt a healthy person, so I'd rather err on that side.

For sure, protein is needed only to maintain lean body mass (LBM). Some protein recommendations are formulated & phrased in terms of LBM, but most of us don't know LBM (scales are inaccurate), so for ease I use a goal in terms of healthy goal weight that's been adjusted accordingly.

For sure, you don't need to use an overweight weight as a basis to calculate: Fat mass doesn't require protein to maintain it. Some sites just use body weight as the basis, but they're often bodybuilding or fitness sites that may assume readers are already lean.