It seems I was a bit off with my calories need. I have made new calculations and I would like to update My Fitness Pal app. Could you take a look and advise what macros to input into the app?
F 46, H 173cm
SW 106.3 CW 97 GW 85
6 weeks on IF
BMR 1660 kcal
TDEE 1992 kcal
EI to lose weight 1492 kcal
Now the macros:
Protein 91g (81-127)
Carbs 199g (159-230)
Fat 42g (34-59)
Sugar <40g
Saturated Fat <17g
I try to eat healthy, homemade, not processed foods. A lot of protein, some fat, little carbs. No sugar, alcohol, coffee. Yes to eating meat, seafood, tofu, protein shakes, vegetables, fruits, olive oils, nuts and seeds. Little and not that often quinoa, buckwheat. CICO Little or no exercise.
Could you advise on the macros? Any additional advice would be appreciated.
Everyone is going to be different. My advice is always to pick something, stick to it for a while and see what your results are like.
I focus on fiber first and then protein. I don’t worry too much about carbs or fat. I’m vegan so my diet is naturally high in carbs and low in fat. Occasionally I throw in some extra fat. It helps me not feel hungry and in the winter higher fat seems to help with dry skin.
It’s best to learn how your body feels and how it responds to changes in diet. Your body will tell you what it needs.
For most people it doesn’t matter as much. One can argue for different approaches. I think you can’t go wrong by eating as much unprocessed, fresh food as you can and consistently moving your body.