calorie and macro split for weight loss * 26 year old woman * 65 kg * 165 cm tall * 26% body fat * 48.4 kg of muscle mass * 500 kcal active calories burned per day
Sources:
For weight loss, a balanced approach to calorie and macronutrient intake can be impactful, particularly focusing on high protein consumption. discusses a study where participants consuming 1.6 grams of protein per kilogram of body weight, combined with exercise, lost significantly more body weight and fat compared to those with lower protein intake. This approach suggests that incorporating about 0.7 grams of protein per pound of body weight (or approximately 1.6 grams per kilogram) can enhance weight loss efforts, partly due to the high thermic effect of protein, which can use more energy for digestion and metabolism compared to fats and carbohydrates 1 2.
For daily caloric needs, it might be effective to maintain a slightly sub-caloric intake, consuming about 500 calories less than your maintenance requirements, which corresponds with your reported 500 kcal active calories burned per day. This approach, coupled with a nutrient-dense diet maintaining proper micronutrient intake, is essential for sustainable weight loss without compromising muscle mass 3.
In terms of macronutrient balance, while emphasizes flexibility, you could consider a balanced distribution focusing on higher protein intake. Protein could comprise a significant portion alongside carbohydrates and fats, adjusted based on personal dietary preferences and satiety levels. It's crucial to ensure that carbohydrate and fat intake aligns with your energy needs and helps maintain overall health 4 2.
Overall, maintaining a diet with an emphasis on high-quality protein intake, regular exercise, and monitoring caloric intake can positively influence your weight loss journey.
RELATED QUESTIONS
