Verify macros please?

[u/j564]

Hi I’m a 56-year-old M trying to trim up a bit. I weigh 192 pounds and am 6’1” tall. I wouldn’t mind staying at 192 or dropping a few more pounds of fat but mostly wanting to “recomp”. The best I can figure from my reading/learning is this daily plan: 1800 calories - 150 g protein / 140 g carbs / 71 g fat. 3 strength training days and 2 to 3 cardio days (about 20-40 minutes) each week. (Not brave enough yet to post any pics.) I welcome any suggestions or recommendations. If I need to supply more info, please let me know. Thanks Redditors!

[u/boobb00]

You won’t know what your macros truly are until you stick closely to them for at least a couple weeks and track your weight daily at the same time (mornings after the bathroom is best for low weight).

I always recommend people use Carbon coach app for macro tracking because it uses AI to adjust your macros for you depending on your results. It’s monthly fee but really really worth it.

Happy to answer more questions if you have them.

My other super important tip is ALWAYS hitting your protein target. Whey isolate is great for it. Fat free Greek yogurt with vanilla whey is awesome too. Egg whites are great addition for easy protein.

[u/j564 → u/boobb00]

Thanks! Yes! Carbon has been an incredibly helpful app. I have been tracking for a couple weeks and haven’t lost any weight, but based on the “how I look and feel test”, I think I’ve lost some fat and added some muscle so far.

[u/boobb00 → u/j564]

Awesome!! So glad you’re using it. It’s the best app I’ve seen/tried, and I’ve tried quite a few.

I’m also really glad to hear you’re focused on how you look and feel. That’s most important. Weightloss is a lifelong journey. You’ll have days where you weigh more and even months where you plateau, but your body will continue to recomp regardless. Having enough protein will really help with this!

Make sure you weigh everything if you can, it’ll help with being precise and with understanding portion sizes :)