Macros opinion please
dcazlly
Posts: 12 Member
Hi everyone,
What do these macros look like for a 5,3 female in her 30’s looking to loose some fat. Weight is 139 lbs. Currently go to the gym 3-5 times a weeks doing 30 min of cardio and weight training.
Carbs 200g
Fat 60g
Protein 115g
Thanks in advance
What do these macros look like for a 5,3 female in her 30’s looking to loose some fat. Weight is 139 lbs. Currently go to the gym 3-5 times a weeks doing 30 min of cardio and weight training.
Carbs 200g
Fat 60g
Protein 115g
Thanks in advance
0
Replies
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Switch the carbs and fat around. High fat, low carb = weight loss24
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chrisduncan6679 wrote: »Switch the carbs and fat around. High fat, low carb = weight loss
Don't listen to this garbage14 -
I would add a little protien. About 1 gram per pound of body fat.
The carb, fat swap thing is wrong. Yours look good, swap some carbs for protien.
Fat cant fuel muscles for weight training very well. You need carbs for that.
When I cut I do 40%carb 40%protein 20%fat8 -
Personally I think that's a perfect split.
Once you get sufficient protein the rest is just personal preference as long as you stay within calories.
I don't know if your Goal of 1800 is the right number or not, but it's close. Use that macro split for 4-6 weeks and see how your weight changes and also how you feel on those macros (which are quite reasonable.) That's the experiment we all have to run! Good luck.8 -
I would add a little protien. About 1 gram per pound of body fat.
The carb, fat swap thing is wrong. Yours look good, swap some carbs for protien.
Fat cant fuel muscles for weight training very well. You need carbs for that.
What? Where did you hear that? :no:6 -
Hi everyone,
What do these macros look like for a 5,3 female in her 30’s looking to loose some fat. Weight is 139 lbs. Currently go to the gym 3-5 times a weeks doing 30 min of cardio and weight training.
Carbs 200g
Fat 60g
Protein 115g
Thanks in advance
That's 1800 calories. Are you trying to lose weight, or just fat? Is 1800 calories a deficit for you?4 -
Do not switch carba with fat. Carbs usually sit good at 50 percent. You will lose weight if you are in a calorie deficit. If you maintain weight then lower your calories by 100 and see what happens then x1
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Hi everyone,
What do these macros look like for a 5,3 female in her 30’s looking to loose some fat. Weight is 139 lbs. Currently go to the gym 3-5 times a weeks doing 30 min of cardio and weight training.
Carbs 200g
Fat 60g
Protein 115g
Thanks in advance
That looks fine to me, if that's how you prefer to eat. Macros are mostly personal preference, they can affect satiety and there are minimums required for health.
Typical recommendations I see are 0.6-1g of protein per lb of goal weight, and fat 0.3g per. Anything above that is fine, if it helps you feel good at the right calorie level. A calorie deficit is what's required to lose the fat.
Feel free to ignore folks telling you that specific macro levels are best for everyone for weight loss or even muscle building (although adequate protein is important for that).4 -
Thank you for your information. I plan to stick with these for while and see what happens0
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chrisduncan6679 wrote: »Switch the carbs and fat around. High fat, low carb = weight loss
ignore that.
2-2.2g Protein per kilo bodyweight, 0.8 - 1 gram Fat per kilo bodyweight, the rest carbs up to your total calories (which would roughly be 25% under your maintenance as a starting point)
Use TDEEcalculator.net to work it out - it spits it out for you. No need to think. But also no need to eat back exercise calories so enter exercise as "1" in your diary and don't link your fitness gadgets to MFP1
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