Help needed

katrinalawson
katrinalawson Posts: 17 Member
edited November 2024 in Introduce Yourself
Hi all...
I'm currently around 9 stone 7lb and looking to lose around 1 stone. I'm currently counting calories and eating around 1350 a day. I'm really wanting to start counting macros and just wondering where to start and what's right for me. I'm 5f 2 and I do 45 minutes cardio a day, jogging/ interval training then add a few weights in after. I was wondering if anyone could point me in the right direction and give me some advice. Thankyou ☺

Replies

  • kommodevaran
    kommodevaran Posts: 17,890 Member
    edited August 2017
    A consistent calorie deficit is what makes you lose weight. Your calorie goal looks okay. Just keep in mind that you can't lose more than around 0.75 pounds per week at your height/weight (and that the loss won't necessarily present itself as a straight line of dots from weekly weigh-ins, even it you do have a consistent calorie deficit).

    Why do you want to count macros? Are you feeling hungry? Do you find just counting calories boring? Do you want to lose faster? Are you concerned about your health/nutrition? Or?

    There's a range of opinions on proper protein, fat and carbohydrate intake - especially protein - going from WHO's extremely modest for avoiding genuine malnutrition, to the excessive bodybuilder's "just in case" proposition. MFP's default is somewhere in between, depending on your calorie goal and whether you're losing, gaining or maintaining weight. What we like, feels "balanced" and "moderate" to us, so those terms don't mean much - but I (and I'm 5'3") have been eating around 70 grams of protein and 70 grams of fat all the way through weightloss and maintenance, and just increased carbs, so that fat and protein percentages dropped and carbs percentage rised when I increased calories.
  • artbyrachelh
    artbyrachelh Posts: 338 Member
    Thanks for posting this about macros. I kept meaning to investigate this.
  • katrinalawson
    katrinalawson Posts: 17 Member
    I'm just curious of hiw much fat protein and carbs I should be eating. I'd like to lose weight quicker without felling hungry. I thought maybe less carbs and more protein to keep me fuller for longer. Thankyou for replying it's really helpful.
  • kommodevaran
    kommodevaran Posts: 17,890 Member
    You can eat any way you want. Macro split (or diet) should reflect what kinds of foods you like most, or are most unwilling to cut down on. No macro split can make/help you lose weight quicker. You can't excpect to never feel hungry, but hunger shouldn't be a big deal - you are eating enough. You can't know for sure how a certain macro spilt will make you feel until you've tried, but I would suggest setting fat to 45%, protein to 20%, and carbs to 35%, and regard protein and fat goals as something to not go under, and carb goal as something to not go over, but always always aim to stick to calorie goal, as that is the only really important thing. And then pay attention and see if that is easy to stick to, and you feel energetic and satisfied, or if you want to change things up, maybe back to default setup.
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