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Please help me with my macros :)

Answered on September 08, 2015
Created September 08, 2015 at 1:11 PM

Hi all

I'm 27 year old female, used to be very active....but around 6 months ago life got completely busy and now I have to go to the gym in the mornings before work to get a workout in. I haven't been consistent, but I'm getting there. I'm also on metformin, just FYI.

I have about 10 pounds to lose. I'm 5'4, ~133lbs. However, I wouldn't care if I was 130lbs and good amount of muscle. 

I was doing weight watchers, but honestly, it's way too expensive. $45 a month is just too much for me. I'm getting married next year and need to save everything I have! So, I started a myfitnesspal account. Here's what I set it to:

It's recommending 1200 calories, not including my fitbit tracker adjustment. So this might go up, but 1200 calories seems too low to me.

I have it set to 90g carbs, 60g protein, and 67g fat. What do you guys think?

TIA

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on September 08, 2015
at 05:37 PM

I would say calories are way too low. You want to have the biggest metabolic capacity possible, that being as many calories and carbs as you can handle without gaining any weight, and start from there with small deficits, and adjust as you go. If you start too low, you'll have nowhere to go once you stall.

I would set protein to a minimum of 0.82g per pound of lean mass or goal weight. Fats to a minimum of 40g to maintain hormonal functions. The rest of the calories should come from carbs and some more fat if wanted/needed. As for a calorie deficit, I would start with 15-20% of your current maintenance.

If you are getting married next year and have all this time, maybe it would be better to eat at maintenance and just get strong as fuark with a proper lifting program, you'd build muscle and burn fat, body recomps are the best, and you can start dieting at the very end to shed the last bit of fat.

 

That's my humble opinion.

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