ideal macros for losing weight?

elilimini
elilimini Posts: 14 Member
in Food and Nutrition
Hello! I wish to lose 6kg about 12 pounds. I am currently 65.5kg (144lb). I would like some ideas on what macros might better help to achieve this goal.

Replies

  • MikePTY
    MikePTY Posts: 3,814 Member
    Weight loss is calories in vs. calories out. At your weight you should probably be losing no more than half a pound per week, so a 500 calorie deficit per day will help you get there. People may set different macro goals for fitness or health related goals, but for weight loss, it's about the calories.
  • cmriverside
    cmriverside Posts: 34,416 Member
    Keep it simple.

    Set your Goals on this site to "Lose 1/2 pound per week." Log your food. Use the default macros. Learn from your food diary and get a little exercise 3-6 times per week.
  • elilimini
    elilimini Posts: 14 Member
    cathipa wrote: »
    To lose weight you must be in a calorie deficit. Macros are a breakdown of your calories. Are you currently weighing your food and logging everything you consume?

    Thank you for your reply! Not weighing food but am recording mostly everything 👍
  • elilimini
    elilimini Posts: 14 Member
    MikePTY wrote: »
    Weight loss is calories in vs. calories out. At your weight you should probably be losing no more than half a pound per week, so a 500 calorie deficit per day will help you get there. People may set different macro goals for fitness or health related goals, but for weight loss, it's about the calories.

    Thank you for your reply! I will focus on the calorie deficit more! Good idea 👍
  • elilimini
    elilimini Posts: 14 Member
    cwolfman13 wrote: »
    weight management is about calories, not what your macros are set to.

    Thank you for your reply! I was confused! Not sure why I thought it might be my macros being out that are were the problem 😂
  • elilimini
    elilimini Posts: 14 Member
    cmriverside wrote: »
    Keep it simple.

    Set your Goals on this site to "Lose 1/2 pound per week." Log your food. Use the default macros. Learn from your food diary and get a little exercise 3-6 times per week.

    Thank you for your reply! Good suggestions! Gotta get some more exercise time in 👍
  • elilimini
    elilimini Posts: 14 Member
    jflongo wrote: »
    elilimini wrote: »
    cathipa wrote: »
    To lose weight you must be in a calorie deficit. Macros are a breakdown of your calories. Are you currently weighing your food and logging everything you consume?

    Thank you for your reply! Not weighing food but am recording mostly everything 👍

    I would recommend buying a scale and weighing your food. Also, a very simple macro breakdown would be 1/3 fat, 1/3 protein, 1/3 carbs. However, base that on what you want. Mine personally since I lift a lot and want to make sure I get at least 200g protein per day is 20% carbs, 40% protein, 40% fat. I'm doing this though, just to try a low carb diet for awhile.

    I too was thinking of lowering my carb intake! But I don't do any lifting... mostly cardio. I'll check out if I can lower my carb intake even without the lifting 👍
  • AnvilHead
    AnvilHead Posts: 18,343 Member
    Here's a good discussion of it: https://community.myfitnesspal.com/en/discussion/819055/setting-your-calorie-and-macro-targets/p1
  • elilimini
    elilimini Posts: 14 Member
    kimny72 wrote: »
    elilimini wrote: »
    Hello! I wish to lose 6kg about 12 pounds. I am currently 65.5kg (144lb). I would like some ideas on what macros might better help to achieve this goal.

    Calories are king for weight loss/gain. Macros are personal preference, for satiety and good health. The MFP defaults are fine to start. You may start to notice some days you are hungry all day and others you stick to your calorie goal easily. If so, try to spot if there's a pattern. I found getting a little more protein and fiber kept me fuller, but for other people it might be fat, or some other combo.

    Thank you for your reply! still trying to figure out what will be sustainable. So happy what good food and exercise does in a short space of time!
  • elilimini
    elilimini Posts: 14 Member
    AnvilHead wrote: »
    Here's a good discussion of it: https://community.myfitnesspal.com/en/discussion/819055/setting-your-calorie-and-macro-targets/p1

    Thank you for your reply! That link is super informative 👍
  • CharlieBeansmomTracey
    CharlieBeansmomTracey Posts: 7,682 Member
    MikePTY wrote: »
    Weight loss is calories in vs. calories out. At your weight you should probably be losing no more than half a pound per week, so a 500 calorie deficit per day will help you get there. People may set different macro goals for fitness or health related goals, but for weight loss, it's about the calories.

    half a lb is 250 calorie deficit. 500 is a lb
  • wilson10102018
    wilson10102018 Posts: 1,306 Member
    Some people find that carbs stimulate craving and feelings of hunger after a brief period. I have not see that. So far, I have a 200 cal popcorn snack in the afternoon and find less pressure to have a high calorie dinner.
  • CharlieBeansmomTracey
    CharlieBeansmomTracey Posts: 7,682 Member
    Panini911 wrote: »
    forget changing macros and lowering your carbs. the issue is you don't use a scale and humans are notoriously bad at judging portions/weight/quantity. And measuring cups-spoons are not accurate for many foods.

    yep I learned the hard way using cups and spoons for things other than liquids.I started gaining the weight back and couldnt understand why that was. I thought I was being accurate.I came here and asked for help and I was told to get a food scale. when I did I started losing what I gained back and then some. I realized I was eating more than I thought. same with packaged foods,fruits,etc
  • elilimini
    elilimini Posts: 14 Member
    Thanks everybody for your replies!

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