Ideal macros for losing weight fast?
Rannoch3908
Posts: 177 Member
So I am 312lbs and starting my weight loss journey. My goal is 250 within 6-7 months.
I have started walking three days a week + 20 minute workout 3 times a week.
I set my calories to 1800 per day which has been going great the last week - not hungry, no cravings, feel full. Yummy healthy food from an app called EMeals - nothing processed really - all fruits, veggies, protein basically, healthy fats, etc.
Wondering what the below macros should be at though for fast, steady, healthy weight loss:
Protein =
Fat =
Carbs =
I have started walking three days a week + 20 minute workout 3 times a week.
I set my calories to 1800 per day which has been going great the last week - not hungry, no cravings, feel full. Yummy healthy food from an app called EMeals - nothing processed really - all fruits, veggies, protein basically, healthy fats, etc.
Wondering what the below macros should be at though for fast, steady, healthy weight loss:
Protein =
Fat =
Carbs =
0
Replies
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There are no ideal macros for losing weight. Calories are the main thing. There are certain minimums or fat and protein that you want to hit. MFPs default macros are a good place to start. Some find protein and fat satiating and that helps keep hunger at bay. You can adjust those if you chose.11
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Yeah. What he said ^^
These go into depth about it:
https://blog.myfitnesspal.com/ask-the-dietitian-whats-the-best-carb-protein-and-fat-breakdown-for-weight-loss/
https://community.myfitnesspal.com/en/discussion/819055/setting-your-calorie-and-macro-targets/p12 -
As a former large person, I wish that I had paid more attention macros before starting weight loss. You can lose weight with any breakdown, as mentioned above, but you need to be mindful of where that weightloss is coming from. Having a higher % of your intake be protein will help you retain the most amount of muscle possible. For you, I'd aim to hit around 225-250g of protein a day. Protein, at 4cal/g would then be 900-1000 of your stated 1800. This is a rather high %, but keep in mind you will be eating back your exercise and that can be straight carbs/fats. This amount of protein plus a strength training regimen will keep those muscles your fat is hiding. Losing weight is great, but losing fat is what you are really trying to do. Until your body adjusts to the increased protein, I'd suggest a fiber supplement to help with constipation many people suffer from on a 40%+ protein diet. The rest of your calories can be split how you like. I'd go more fat and less carb, but some people really need those carbs to push them through their exercise.1
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My doctor suggested I do a moderate, low carb diet, with macros set at 40% carbs, 30% protein, 30% fat because it's about a lifestyle change not just a quick fix, but this seems to make people loose weight, and is maintainable later on, too. Hope this helps.1
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there really is no secret other than staying at a calorie deficit, day in and day out. Weigh everything you eat on a food scale and be consistent. That's it! Simple, straightforward and it works. Although I wouldn't recommend this as a diet, you can lose weight eating fast food every day if that's what you want.4
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nighthawk584 wrote: »there really is no secret other than staying at a calorie deficit, day in and day out. Weigh everything you eat on a food scale and be consistent. That's it! Simple, straightforward and it works. Although I wouldn't recommend this as a diet, you can lose weight eating fast food every day if that's what you want.
This. Eat healthy in moderation. Going too healthy kills weight loss efforts all the time. It has killed many of mine.7 -
Scottgriesser wrote: »As a former large person, I wish that I had paid more attention macros before starting weight loss. You can lose weight with any breakdown, as mentioned above, but you need to be mindful of where that weightloss is coming from. Having a higher % of your intake be protein will help you retain the most amount of muscle possible. For you, I'd aim to hit around 225-250g of protein a day. Protein, at 4cal/g would then be 900-1000 of your stated 1800. This is a rather high %, but keep in mind you will be eating back your exercise and that can be straight carbs/fats. This amount of protein plus a strength training regimen will keep those muscles your fat is hiding. Losing weight is great, but losing fat is what you are really trying to do. Until your body adjusts to the increased protein, I'd suggest a fiber supplement to help with constipation many people suffer from on a 40%+ protein diet. The rest of your calories can be split how you like. I'd go more fat and less carb, but some people really need those carbs to push them through their exercise.
There is no need or additional benefit for that high an amount of protein. .8 grams of ideal body weight is plenty. If there is a preference for more, that is fine but there is no additional benefit.3 -
Rannoch3908 wrote: »So I am 312lbs and starting my weight loss journey. My goal is 250 within 6-7 months.
I have started walking three days a week + 20 minute workout 3 times a week.
I set my calories to 1800 per day which has been going great the last week - not hungry, no cravings, feel full. Yummy healthy food from an app called EMeals - nothing processed really - all fruits, veggies, protein basically, healthy fats, etc.
Wondering what the below macros should be at though for fast, steady, healthy weight loss:
Protein =
Fat =
Carbs =
I started off at 318lbs & all I concentrate on is staying at or just under my daily calorie target & moving more. Nothing more, nothing less.8 -
I have mine set to 10% carbs.
We are eating a low carb / keto meal plan from EMeals which I absolutely love so far.0 -
Do the Emeals have the rest of the macros set? Whatever that is would likely be fine (as would most any macros you feel comfortable and satisfied with).
I would recommend aiming for about 0.8 g of protein per lb of a healthy goal weight, but likely the meals have that much protein already.0 -
Rannoch3908 wrote: »Wondering what the below macros should be at though for fast, steady, healthy weight loss
Fast isn't necessarily healthy, or durable.
Unless you have medical reasons justifying fast weight loss, I would suggest that 'slow and steady wins the race'. (Although people who have more weight to lose can stand a faster weight loss rate than people with less to lose.)
As for macros, I would emphasize sufficient protein to minimize loss of lean tissue. Aside from that, find a way that satisfies you (satiety and food you enjoy), there is no one size fits all.
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