Macro tracking & body building experts - what should my macros & calorie count be if I want to lost 10-15 lbs? I'm 142 (due to stress and hormonal changes).

I want to get down to 128lbs.

My scale's app says my BMI is 25.3 - just hitting into the overweight bar & 19.8% fat.

Used to be around 23 BMI and 18% fat pre-pandemic in 2019.

I tried the macro calculators but I'm getting mixed guidance

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150 protein
45 fat
250 carbs

You’ll want to taper your carbs down by 25-50g each week until you get in a good groove for weight loss. I would recommend 8 weeks for your first cycle of the diet and see how far you get. Give yourself a two week break for maintenance macros and training, then hit another 8 weeks if you feel up to it.


Nah, that shouldn’t matter. There have been a few nutrition programming recommendations I’ve seen here and there that deal with that time of the month but overall that’s a call that you might want to make yourself.

As to you second question, that’s entirely up to you and how your body responds. It’s better to chip away at this than lose all of this weight all at once because of the rebound effect where you gain it all back. If you chip away at it consistently over time you’re more likely to keep it off for good.

You should be losing around 1.5-1.75 lbs per week for 8 weeks. If you want to stretch that into a 12 week macrocycle, then that’s better too so your body can get used to the change (thats around 1.2 lbs lost per week for 12 weeks). Making sure you’re cutting your carbs each week when you feel like it’s too much food will help so much, I know that aspect can get overwhelming.



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