Macros opinion please

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dcazlly
dcazlly Posts: 12 Member
in Food and Nutrition
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

Replies

  • quiksylver296
    quiksylver296 Posts: 28,442 Member
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    dcazlly wrote: »
    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?
  • chloecopey7
    chloecopey7 Posts: 21 Member
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    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 x
  • kimny72
    kimny72 Posts: 16,013 Member
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    dcazlly wrote: »
    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).
  • dcazlly
    dcazlly Posts: 12 Member
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    Thank you for your information. I plan to stick with these for while and see what happens
  • Cahgetsfit
    Cahgetsfit Posts: 1,912 Member
    edited August 2019
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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 MFP

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