Macros?

Question

I’m trying to find my macros for weight loss  and different websites give me totally different numbers how did you determine yours?

Answer

Bodybuilding.com has an online macro calculator that I’ve used in the past. Different online calculators may have slightly different results, but any of them should give you a good starting point. But it’s all gonna depend on a lot of things. What your weight is, how quickly you want to lose weight, an accurate representation of your fitness level, etc. 
My macros when working out 6 days a week were usually around here: 180P/200C/50F and I weighed about 140 (this was when I was a pro level natural physique competitor). 
Your protein should be highest. Your fats lowest. You should be eating around 1-1.5g protein per pound of body weight. DONT eat just a fuck ton of protein and cut everything else out. Your organs can only process so much protein, and I have seen bikini competitors experience liver failure because they ate too much protein.
I would suggest picking a macro calculator and using whatever it gives you as a starting point. If you go off of that for a couple weeks and nothing changes, make small adjustments. Leave your protein where it is, and try cutting 20 or 30 grams of carbs out, and 5 grams of fat out. Then try that for a couple weeks. You don’t want to lose weight too quickly. If you’re in too much of a deficit, you’ll lose muscle mass in addition to fat. The MAXIMUM healthy weight loss is 2lbs/week, but 1lb/week is going to allow you to maintain more muscle while burning more fat.

Answer

The best formula that I’ve found is 
Current weight✖️12=maintenance 
And if you wanna lose weight you subtract 500. 
So for example I weight 136lbs
So 136✖️12=1,632 calories for me to maintain my weight. 
Now if I wanted to lose weight I would subtract 500. So 1,632-500=1,132. 
But it’s recommended that you don’t go under 1,200 because it could have bad long term effects on your body. So keep it at 1,200 if your numbers go lower. 
For me I use the MyFitnessPal app to keep track of my calorie intake. If you want more information and someone to help you feel free to message me.

Answer

I work out 4-5 days a week but I do sit all day at work so that’s 8 hours daily of no activity. I’ve been watching what I eat currently on a 20 carb 40 40 macro diet that I’ve been following from a local gym i joined, they recommend that for everyone. I read earlier today though  that everyone has different needs to look it up online and find my macros so now I’m confused 🤷‍♀️

Answer

It’s hard to come up with a calorie amount. It really depends on what your lifestyle is like. Are you super active?  Do you work in an office type of environment? What are your eating habits like now?

Macros?

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