What ratio of macronutrients?

[emilyb95]

Hi all, I have been eating well/exercising since mid-February now, tracking all my food with MFP. So far I have lost about 8lbs.

Some stats about me:

24, F, 5’7” and about 182lbs, so I have a lot to lose.

My question is what ratio of macronutrients should I be aiming for for most effective weight loss. Obviously I have been losing weight, but at the moment I am purely working on calorie deficit and am not really focussing on macros %’s.

I current eat around 1200 calories per day as recommended by MFP. Exercise includes couch to 5k (currently on week 5) weight training with some relatively light (4kg) dumbbells I have at home and resistance bands, and pilates.

Many thanks for your help ☺️

[moreless Administrator 7 stone]

Hi emilyb95, first of all I'd advise you to get your calorie allowance from the NHS BMI calculator, which gives you a range of 1851 - 2380 kcal. Eating too little is counter-productive as it will lower your metabolic rate, hinder weight loss and ultimately weight maintenance.

As for macro percentages, you may find this helpful chriskresser.com/how-to-cal...

[emilyb95 2 stone in reply to moreless]

Thank you for the info! My apple watch predicts that my total expended energy per day is around 2200-2500 calories (this includes days with 30-60 mins exercise). If I am eating 1851-2380 a day, I won't really be in calorie deficit sometimes? However you're right that I don't want to under eating. I'll have a look at the macro document too, thanks so much

[Pineapple27]

Hi there emilyb95 - Well done on the weight loss so far.

I'd echo what moreless has said about needing to eat more. I started my journey over 8 years ago at 196lbs and I am just 4ft 8" plus have a physical disability so don't move much (use a wheelchair outside of the house).

I started off on 1500 calories a day for weight loss, which has gradually reduced to 1,100 as I have approached my goal weight (133lbs).

In terms of macronutrients - I can't help you on that!

My weight loss (56lbs) has been achieved through eating whatever I like, but over time I have realised that I want to eat food that is healthier for me - so I have reduced and almost eliminated highly processed foods, foods that are starchy (such as pasta, rice, bread and potatoes). I try to include plenty of fish, pulses, nuts, grains, legumes, plenty of fresh vegetables, some fresh fruit, avocados, full-fat yogurts, butter, olive and avocado oil.... much of this is high in calories (I use sparingly or in measured quantities), but is also very nutritionally beneficial to keep you healthy and well.

Hope this is useful.

[emilyb95 2 stone in reply to Pineapple27]

Thank you for the advice, that’s really useful! And congratulations on your weight loss, that’s amazing!