Macros and diet.

[Abby423]

Hi, looking for guidance.
I am a 48yr old female, looking to lose weight. I have read and listen to a ton of people with eat more to lose eat less to lose. Looking for lb loss and inches.
5'2 168lbs, workout 4X a week about 2 he's consisting of deadlifts(245) heavy swings, squats, rows, push ups.
Just need to get my macros right.
I came up with my BMR of 2040
For a deficit I would decrease by 500.
Sound OK?
Question is macros, is 40%P/40%C/20%F
Sound good?
Clean eating is a definite.
Looking for any advice.
Thanks!

 

[Admin]

Macro's seem just fine, but it really depends on how your body responds. Some people are very carb sensitive while other are not.

Initially I would actually consume your maintenance levels of calories and create the deficit through exercise. You want to look at this as a marathon and going head on very fast will get you faster results, but you will also stall out quicker. Many people cut calories too fast then exercise as well which will work, but like I said, you simply will stall faster IMO. Take it slow...look for a 1lb a week loss and weigh yourself at the exact same time each week. If you do want to do cardio, start out very light. Walking will suffice.


And Welcome Abby!

 

[Driven2lift]

^ admin nailed it

Great starting point, try out that for a few weeks and monitor your progress

 

[Abby423]

I have been eating my maintenance for about 5 weeks and gained, not a lot but enough. How do I know if I am carb sensitive? Silly question, right.

 

[David147]

On a 2,000 calorie diet, your macros calculate in this way: 800 calories/4 calories per gram = 200 g of protein. You'll get the same number for 40 percent carbs, 200 g. For the 20 percent fat, the equation is 400 calories/9 calories per gram of fat = 44 g of fat (rounded down).

 

[pjoliva110264]

Seen your post as far as I am concerned this does not ring true
Imagine eating 2000 calories per day
That's what the dieticians tell you
So you wake up go to work when you
Arrive there you for instance burns

Hundreds of calories you sit down or
Stand up when you get to York then
You sit down work hard you then have
Burned hundreds of more calories this
Scenario goes on and on all day you
Would need God to work it out so start
With a sensible scenario if your active
Young and a gym enthusiast eat between 4000 to 5000 calories per day
Burn approx 2000 from exercise the
Other 2 to 3000 thousand his to be
Used to main energy for all your organs which apparently need 2000
To maintain themselves properly
Nobody in the world can do the maths
For intake and outtake but we can
Work out the assumption to distribute
Food fairly throughout the body does
This make sense?