Losing Body Fat....female diet question

[Punky]

Hi, I'm 5'1" and want to lose about 5-10% body fat. Any idea how many calories and what macronutrient ratios I should be following???

[Saint Patrick]

What's your current body weight?

[dxiw]

we need some estimate as current bf levels, how much daily activity you do and your bodyweight

[Punky]

I fluctuate btwn 117-120 lbs but dont know my body fat%, just estimating based on calculations and pics, but I'd say mid-high 20's????

Current activity level is a full time job while it's not a desk job, it involves standing alot. I workout about 4 times a week for about an hour and rarely have time for much more. I have a knee injury and squats, lunges, leg presses and running are a no go according to my ortho doc.

[Saint Patrick]

Try eating 1500 cals consistently for a while and see how you progress.

Macro ratios aren't too important, as long as you have a good enough balance.

[Punky]

Thanks....I'm guessing you estimated that based on some sort of formula and keeping in mind my 4 wimpy workouts per week?

[TheGimp]

If you want a general guideline for macro ratios 40/30/30 (protein/carbohydrate/fat) is a good place to start. Aim for 1g per lb of bodyweight in protein and no less than 20% of calories from fat (for healthy hormone production).

I'm guessing SP used something like 12x bodyweight, use this as a starting point. Try it for a week or so and re-evaluate based on weight lost (or gained!). I'd stick to losing 1 lb per week or less to preserve muscle as much as possible.

[AllUp]

If you want a general guideline for macro ratios 40/30/30 (protein/carbohydrate/fat) is a good place to start. Aim for 1g per lb of bodyweight in protein and no less than 20% of calories from fat (for healthy hormone production).

I'm guessing SP used something like 12x bodyweight, use this as a starting point. Try it for a week or so and re-evaluate based on weight lost (or gained!). I'd stick to losing 1 lb per week or less to preserve muscle as much as possible.
Exactly. :thumbup:
The fat is important.

Olive oil, fish oil and flax are good sources of fat if you can't get enough from your diet.

Make sure no more than 20% of your fat intake is saturated fat.

[Max-Mex]

Try the keep the upper body workouts intense. Try compound movements since they will stress your body more.

[Punky]

Note to self....don't eat burritos.

[Saint Patrick]

Note to self....don't eat burritos.

:p

[Max-Mex]

Heh, well 1 burrito wont kill you (the taco bell crap will), but a few will take a cutting diet off course.