What calories and macro limits would you suggest for 79kg woman?

[user1000000000001]

40yr old woman with office job.

79kg but want to lose 10kg (slowly)

What does the following look like as a starting point;

Calories 1750
Protein 120g
Carbs 140g
Fibre 25g
Fats 50g

How tall are you and how much exercise/many steps do you do each day?

5ft 3
Aiming 1-2 exercise per week

Average about 6k but hope to increase to 8-10k steps

Was also thinking of splitting calories like this

Calories 1750 average per day
12,250 per week
2 x days 1000 calories (fast)
5 x days 2050 (non fast)

I would up the protein … although you aren’t ‘active’ it will help with your satiety levels. General rule is 1g per 1lb of weight so 175g. In reality the rest doesn’t matter.

You can always start at 1750 cals and see if that works, it will likely need adjusting but it can be a bit trial and error.

I'm taller than you by a couple of inches, walk about 6 miles a day and would struggle to loose weight on that calorie allowance. Best to do it a couple of weeks and see how you get on then adjust accordingly. Everyone's body is different and it might work for you. Good luck

How much lower would you suggest as a starting point?

1750 is quite high, I'm not sure you'll lose weight on that, especially if your lifestyle is sedentary. Can you aim for 1450? Weight loss will likely be slow, but steady at that level.

I wouldn't worry about the macros yet, get the calories sorted first. I was your weight, although taller and 1750 was too much for me without some fairly intensive exercise.

I'd start at 1500.

Still probably over complicating it

Think this could be the procrastination part of putting off actually starting due to the fear of failure (again)

Based on 1500 calories (ave) per day
10,500 per week
Low 1000 (2000) Mon / Wed
High 2000 (4000) Fri / Sat
Normal 1500 (4500) Tues / Thurs / Sun

You should probably start eating 40% protein, 30% fat and 30% carbs and about 1350 cals a day

Bad advice.

Op, you need the right amount of protein per day to ward off bingeing and to make sure you're feeling full

The general rule is 1g protein per KILO, not LB of body weight.

I'm not necessarily an advocate for low carb but keep in mind your body will use those first before actually using your fat stores for energy. If you're sedentary it's possible in principle to never lose weight if you eat too many carbs as your body never runs out of carbs to burn energy in the first place.

This is scientifically a load of bullshit

I'm almost the same height(5ft2) and weight as you and need to eat max of 1400 per day to lose weight, ideally closer to 1200. And that's with 4-5 exercise sessions a week and about 8-10,000 steps a day. I'm on holidays for the next week then back on the wagon. I'll be back doing weights work too, which makes a big difference for me. I can't help on macros, I'm afraid, calorie counting itself is as much as I can manage!

Ok then

www.google.com/search?q=body+burns+carbs+before+fat&rlz=1C1CHBF_en-GBGB908GB908&oq=body+burns+carb&aqs=chrome.0.0i512j69i57j0i512j0i22i30l2j0i10i15i22i30j0i22i30j0i390l3.2712j0j7&sourceid=chrome&ie=UTF-8