Help! Decrease Body Fat Percentage

astro_space
astro_space Posts: 1 Member
edited November 2024 in Health and Weight Loss
Hello I am a 20 year old 5”11 Male weighing in 198 Pounds
Current BFP: 23%
Current BMR: 1800 Cal
Current Calorie Intake: 1800 Cal
Current Macros: 30% Fat, 30%Carbs , 40% Protein

Question:
How many grams per pound of Fat, Carbs, Protein am I suppose to eat to decrease my body fat percentage??
While building muscle.

Replies

  • DebLaBounty
    DebLaBounty Posts: 1,169 Member
    I'm pretty sure that if you eat in a calorie deficit you will lose weight and lower your body fat percentage. But maybe I'm a simpleton, and someone more knowledgeable will give you a better answer.
  • estherdragonbat
    estherdragonbat Posts: 5,283 Member
    Why are you only eating your BMR? That's what your body needs to exist if you're lying in a coma. You want to be eating above BMR but below TDEE.
  • RecognitionT
    RecognitionT Posts: 120 Member
    Lose weight, lose bodyfat. This is done by eating below your TDEE. As mentioned above, BMR is a bare minimum. Eat somewhere between the two.

    No magic macro split is going to speed up the process.
  • kimny72
    kimny72 Posts: 16,011 Member
    Plug your stats into mfp and set your goal to lose 1 lb per week. MFP will give you calories and macros. Think of the protein and fat goals as minimums to surpass and let carbs fall where they may. Follow a progressive strength training program to maintain muscle as you lose fat. Watch your bf% decrease. Good luck!
  • RoxieDawn
    RoxieDawn Posts: 15,486 Member
    edited March 2018
    If I have this right, your TDEE approx 24-2500; BMR approx 2065.

    Setup MFP with a small deficit to cut body fat. If you want an optimal situation for cutting body fat and build muscle do recomp instead (eat a maintenance). I would do some research to make sure you doing the right calorie intake for your goals.

    Use grams vs percentage, macros by grams per lean body mass (or per goal weight):
    Protein: 0.8 to 1g
    Fats: 0.35 to 0.6g
    Carbs: The rest
This discussion has been closed.

Categories