[python93]

Watsup AM... So I have a friend who is trying to lose about 10-12 pounds...
She's gonna have a 4 day split. What macros do you recommend for her?
She works in an office so she doesn't do much all day until she gets to the gym....

Height 5'5''
Age: 24
Weight: 133 lbs
Gender: Female

According to calculators her BMR is around 1,400 and TDEE around 1800

I was thinking of her starting at 1600 cals/day
but don't know what macros
40/40/20?
Please help me out with your input! Thanks!!

[crispycrown]

1600 is what I eat at 170 lol.

Personally not a fan of Tdee people tend to over estimate that bad boy.

Normally I hit 10 kcal per lb if body weight (or lean mass if you're antsy to lose)

40/40/20 macros roundabout. Normally I don't count macros but hit 1-.7 grams grams of carbs per lbs of body weight and then over 1 gram of protein per lb and the test fats

[python93]

Nice so around 1350 would be allright?
And keeping fiber around 25-30.
Also I'm not worried too much about this but what would be an ideal intake for sugars and sodium?

[python93]

That would mean 135c 135p 30f....
OMG that sounds like a little bit lol

[crispycrown]

That would mean 135c 135p 30f....
OMG that sounds like a little bit lol

She could prob hit a little more protein and a little less fat too. Give~5-10 p and minus 10-5 fats

And she's tiny haha the tinier you are the less you need. Women have it rough with estrogen and menstrual cycles anyways.

Props to all my ladies rocking the abs

[python93]

OK AND WHEN SHOULD WE DROP THE CALORIES IF WE DON'T SEE ANY WEIGHT CHANGE?
SHOULD WE DROP SOME CALS AFTER ABOUT A WEEK?

[crispycrown]

OK AND WHEN SHOULD WE DROP THE CALORIES IF WE DON'T SEE ANY WEIGHT CHANGE?
SHOULD WE DROP SOME CALS AFTER ABOUT A WEEK?

WHY ARE WE YELLING?!

Lol but yeah don't go below 1200 ever but try for everything I mentioned make sure she only eats good carbs, good protein, and plenty of veggies.

Weigh once a week same time in the AM with no food after potty time.

GL!

[crispycrown]

Also being restricted on carbs I highly doubt she won't lose weight. Make sure she's knowledgable to look for only a lb a week and the first two weeks could see big fluctuations especially just starting out so always play it safe and lower slowly. Diets a marathon not a sprint but I'm sure shell be good