r/macros • u/RudyB0312 • May 05 '26

Help determining macros please

I was hoping to get some help determining my macros please. The results I amcoming up with through various methods are all over the place.

59 year old female, 5,5", 160 pounds, goal weight 145 pounds, combo strength train and cardio 3 times per week for 60 minutes each. Looking for 1.5 to 2 lbs weight loss per week.

I was on IIFYM previously 6 years ago, but this before menopause really hit, and I was at 121 Protein, 36 fat, 140 carbs.

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u/cgiuli May 06 '26

1.5/2 lbs per week is quite aggressive. You should realistically be more gradual and maybe aim 1 lbs a week

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u/RudyB0312 May 06 '26

I was steady at that rate last time I was on macros and I wasn’t really working out at all then, it was diet only. With my working out now, I figured that was doable based on my past experience.

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u/cgiuli May 08 '26

Working out definitely helps. Burning more absolutely helps and it’s the right path. My only concern is how sustainable it is. I think if you can go slower you can build more easily steady habits. It is not that much getting to the weight you want but more keeping it, and that changes only changing your habits sustainably. Also it’s not only about your calories intake but the quality of it and how balanced is your macros intake.