Optimal macro weight for losing weight

  1. Optimal macro weight for losing weight


    Simple question , cutting at 1993 calories, based on my BMR at light exercise what would be an ideal macro percentage .

    Thanks


  2. I'm somewhere between a meso and Endo body type. Was thinking something like 25%fast 35 carb 40 protein. Think I should go but higher protein and lower carbs?
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  3. Macros are highly dependent on each person. See what works for you. I would keep protein higher while cutting. How much do you weigh?
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  4. Currently I'm 178, 37 years old. 5ft 10 inches

  5. Quote Originally Posted by bellamy7900 View Post
    I'm somewhere between a meso and Endo body type. Was thinking something like 25%fast 35 carb 40 protein. Think I should go but higher protein and lower carbs?
    This sounds like a good start. Percentages aren't always the best method for determining macros though. I would start by setting protein to 1g/pound of body weight (178g) and work your carbs and fats around that. When dieting, I always like to keep fats a little lower so I can eat more carbs. I wouldn't suggest bringing fats below 15-20% of total calories, but play around with it and see what works best for you.

    At the end of the day, if you're in a deficit you'll lose weight.
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  6. Personally on a cut i tend to aim for 1.5g of protein (for satiety reasons) and ~0.4g of fat per lb of body weight and then add carbs to meet caloric intake, works for me but I generally do not drop my caloric intake below body weight in lbs x13.5 or 14

  7. Very independent, I've cut on what some would consider low protein(120grams at 175 bw) and had great results. Usually though, most tend to do better on a higher fat, low carb cut, or higher carb, lower fat diet while keeping protein constant.
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