MacroNutrients Advice

[Oliver1993x]

Hi i recently went on myfitnesspal to calculate exactly the amount of macros i need to lose fat

I am 5'9 (175cm)
Weigh 130kg (286lbs)
Want to lose 30kg (65lbs) of fat

when i calculated my daily macros it told me i need to intake 2080 calories
it also said i should intake

260g of carbs
69g of fat
104g of protein

My question is that shouldn't i be taking in lesser carbs than protein?

i was under the impression that i should replace most carbs with protein

any advice you guys have would be greatly appreciated
thanks in advance

[TrainerTone]

Are you sure you input everything correctly? Protein seems a little low to me. Might want to decrease carbs somewhat and up the protein a bit with those additional calories from the carbs. Pretty interchangeable there since both protein and carbs are 4 calories per gram.

[Oliver1993x]

Are you sure you input everything correctly? Protein seems a little low to me. Might want to decrease carbs somewhat and up the protein a bit with those additional calories from the carbs. Pretty interchangeable there since both protein and carbs are 4 calories per gram.

Exactly what i was thinking, i think the carbs and protein should be switched around right ?

[mtpaquette]

You're kcals in general are extremely low. You're protein could easily double and you'd still fall into a caloric deficit. I would highly advise recalculating all of your macros.


At 5'10 207lbs I'm at

Protein: 215 on/ 208 off
Carbs: 354 on/ 186 off
Fats: 87 on/ 105 off


I stick with an on/off day because I maintain more strength and fullness, and my metabolism doesn't adjust as quickly. I do 2 days that are lower volume, or rest day, and then one day higher kcal where I have more volume typically back, legs, or chest.

[scotia80]

Use the stickies in here for calculating your macros then use my fitness pal to hit them

[urg862]

Use the stickies in here for calculating your macros then use my fitness pal to hit them

This^^^
Calculate your caloric and macro intake again using this site: Calculate Calories and Macros. And then you can go back to myfitnesspal for the tracking purposes.