Best macro/calorie and settings

I'm trying to figure out the best macro/ calorie count for me and I'm not sure I'm doing it right. And how do I set the proper settings. Have a pretty sedentary job but going to start walking or riding a bike for 30min a day.

Female age 31



Goal weight 140lbs


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    edited February 2020

    Just take the default values, aim for that, do your thing for two weeks and see how you go. If you're feeling good and your body is changing the way you want it to, or staying the same if you want it to, all good! Keep going. If you're feeling bad, the changes you want aren't happening, or it's changing when you want to stay the same - you'll need to adjust something.

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    I'd recommend choosing "Lose Weight" at either 0.5 or 1 lb per week. When it comes to weight loss, macros don't matter as much as overall energy intake, but you will want to ensure you are consuming plenty of protein (aim for 65-70 g+ per day) and fibre-rich foods as these help to promote satiety.

    Kind regards,

    Susan Macfarlane, MScA, RD
    Registered Dietitian Nutritionist
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