I need educated... and how do I figure my macros?

Heather_Jen
Heather_Jen Posts: 33
edited December 17 in Health and Weight Loss
Helloo All... I am in need of some information.
I have been one of those skinny twigs all of my life, eating what I want and never gaining weight... my diet was unhealthy and now that I am 41 years old, it has all caught up to me. Now I am trying to learn how to lose weight and incorporate good foods into my diet.
Heart disease runs in my family and my cardiologist recommends I shoot for a low carb and high protein diet with good fats not to be avoided.

I am 5'8" tall. I weigh 157lbs and (now) I work out almost daily with a minimum of 4X a week of an average of 30 min cardio workouts.

I have a goal to lose 17lbs now... and I am on a 1280 calorie mark to lose the recommended 1lb a week.

I have been serious about my weight loss/ fitness goals for over a month now.

What can you tell me about setting my macros?
And anything else about fitness and food.


I am a full time student in college and do alot of sitting around studying! My daily life isnt very active on average.

Any advice or encouragement is welcomed... thanks!

Replies

  • time2bhealthy
    time2bhealthy Posts: 211 Member
    bump
  • jsapninz
    jsapninz Posts: 909 Member
    The default settings on MFP for protien are pretty low. I would ask my doctor if I were you since you have a particular health situation, but lots of people suggest changing it to 40% carbs, 30% protien, 30% fats. (My Home > Goals > Change Goals > Custom)

    And yeah, you have a sedentary lifestyle...just like every one else. :wink: Shouldn't hinder your weight loss if you are sticking with your goal.


    Congratulations on deciding to take control of your life!! You CAN do it!!
  • groomchick
    groomchick Posts: 610 Member
    MFP's default diet is very high carb low protein. You can customize your macros yourself. You cannot get enough protein in your diet so depending on what you are willing to do you might start off with the zone diet macros they are 30f/30p/40c. If you are interested in building some muscle you might want to up the protein and do 30f/30c/40p. The zone macros are a very doable lifestyle diet.... most people have no problem following it.
  • medennison123
    medennison123 Posts: 191 Member
    the specific carbs/proteins/fats ratios are all preference. I am on a 45/35/20 because I am a very active weight lifter, so my proteins are high. Each marco has a range that is considered the healthy amount . For example fat should be somewhere 20-30 percent of your total calorie intake.

    You can change the macros, but just make sure that you are not depriving yourself of essential nutrients. Going low on fats will cause hormone issues and more stress.
  • Toddrific
    Toddrific Posts: 1,114 Member
    I watched some video the other day which said to eat(this is for active people):

    0.8 to 1.2 grams of protein per pound of body weight.
    0.25grams of fat per pound of body weight.
    Fill out the rest of your calories with carbohydrates.

    40carb/30fat/30protein is a good start.
  • Heather_Jen
    Heather_Jen Posts: 33
    Okay, just to get me started in a direction, I reset my macros to 30/40/30 c/p/f.

    Yesterday was a wake up call regarding what low carb intake actually is. I failed my carb intake by double!
    But I had no clue how to look for carbs... this is all such an awesome learning experience!!

    **On a side note... Im in college right now pre-med. I think I am switching my major to Dietician/Nutrutionist. Im so fascinated with all of this, It is just amazing! I cant wait to learn more!
  • lambertj
    lambertj Posts: 675 Member
    I aim for 35-40% protein, 30-35% fat and the balance in carbs (doesn't always work out that well) but I try to keep my carbs under 100 a day. Its very tough at first but once you do it for a few weeks it gets easier. Your doctor is right in that you should not be afraid of healthy fats (I love sunflower seeds)
  • huntindawg1962
    huntindawg1962 Posts: 277 Member
    I aim for 35-40% protein, 30-35% fat and the balance in carbs (doesn't always work out that well) but I try to keep my carbs under 100 a day. Its very tough at first but once you do it for a few weeks it gets easier. Your doctor is right in that you should not be afraid of healthy fats (I love sunflower seeds)

    I go with this one. The protein is everything and I make sure I get at least what is stated, the fat is not an issue so I don't worry about - the body does what it needs with that and carbs I try to watch. If I have a day with very few carbs I am ok with that.
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