What should I set my macros to?

junkmail4379
junkmail4379 Posts: 16 Member
in Fitness and Exercise
Hello everyone,

I'm looking for some advice on what to set my macros to in MFP. My goal is to lose fat weight and gain muscle weight. What is the ideal macro ratio between fats, carbs, and proteins for a 46 year old male like myself? My current weight and height is 200lb and between 5'9" and 5'10". I include at least an hour of cardio in addition to the weight lifting in my workout. Don't know if all these details make a difference but there they are.

Replies

  • Retroguy2000
    Retroguy2000 Posts: 1,840 Member
    edited April 2023
    Slight calorie deficit to target up to 1 pound per week loss, count protein in grams not as a %. In your case, about 140g.

    If you can, better to separate a longer cardio session from the weights, so you can devote max energy to both.
  • cmriverside
    cmriverside Posts: 34,412 Member
    Here's a great thread from a Personal Trainer here on myfitnesspal who has many threads in the Sticky "Most Helpful" lists:
    https://community.myfitnesspal.com/en/discussion/819055/setting-your-calorie-and-macro-targets/p1
  • junkmail4379
    junkmail4379 Posts: 16 Member
    Thanks for the feedback both.

    So 140g of protein... how should I redistribute the other macros? I set them to 53g fat and 171g carbs. Oh, and I set my goal to losing 1 lb a week.

    cmriverside, I will read through that post. Maybe it will answer this question.

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