Need help with macros/cal intake

HealthyisMindful
HealthyisMindful Posts: 42 Member
edited December 2024 in Food and Nutrition
Hello, I am needing some help calculating my macros properly. As well as determining what my caloric intake should be actually. I have used a few different calculators but they are all so different. I don’t know what is right.

I’m 34, female, 5’7, 133 lbs, work a desk job but try to work out 5 days a week for 30 mins. 3 days of weights, not too heavy. And the rest cardio.

I am just looking to lose body fat and build muscle. And I would like to keep eating as vegetarian as possible. (Been meat free for 2 weeks)

Any help is appreciated! 😊 thank you!

Replies

  • Unicorn_Bacon
    Unicorn_Bacon Posts: 491 Member
    When you signed up for mfp and put in your stats, they gave you a calorie goal.

    You dont have much weight to lose so an appropriate goal is a half pound per week. If you picked anything besides that, it's too aggressive and not realistic

    If you workout you need to eat atleast 50% of those calories back.

    I would also recommend a food scale if you dont have one because accuracy with such a small margin for error is detrimental to losing the last few pounds.
  • sardelsa
    sardelsa Posts: 9,812 Member
    I assume you want to maintain your weight? This is a great resource to help you find maintenance
    https://community.myfitnesspal.com/en/discussion/10638211/how-to-find-your-maintenance-calorie-level/p1

    In terms of macros for your goals to build muscle and lose fat, I would go by grams per lb: protein 0.8-1g per lb bodyweight, fat 0.4-0.6g per lb, and the rest carbs. Keep in mind these are minimums so you can adjust based on what suits you. I have the same stats as you and the same goals I am currently trying to work on my body composition and I just make sure I try to eat to maintain +/- 5lbs from goal, get adequate protein (a bit easier for me since I'm not vegetarian) and lift 3x per week.
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