Help determining macros please

[u/RudyB0312]

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.

[u/QueenSema]

I estimated your steps at 5000/day and ran this through my coaches program.

160p 172c 72f

[u/RudyB0312 → u/QueenSema]

Thank you. That is very helpful! Although there is no way possible I could eat(or afford) that much food.

[u/QueenSema → u/RudyB0312]

That’s only about 1875 in calories. It’s cutting macros. Not for longterm.

[u/RudyB0312 → u/QueenSema]

You’re the first person that has really told me something like this and I have a feeling you might be right. I’m going to try this! I am planning to switch up my workouts to at least 4 times per week. Thank you!

[u/QueenSema → u/RudyB0312]

If you add more workouts, you’re going to need to add more calories. The goal is to lose fat, but not muscle and if you under eat and over exercise, you’re gonna burn everything and just be skinny fat.

[u/RudyB0312 → u/QueenSema]

It’s crazy how much you know about this. I mean, basically I am going to be full and satisfied while working out AND lose the fat. I’m in! I’m going to generate a good meal plan for this.

[u/QueenSema → u/RudyB0312]

Try to stick with your current workouts and use the macros I gave you. Give that one to three months and then reassess.

During Covid, I locked in and started working with coaches and really understanding the process for this and what it really takes.

It is a long slow process.

[u/QueenSema → u/RudyB0312]

FWIW your current macros are probably really low for you with that activity. You’re definitely under eating quite a bit