goal weight

[lisaann1010]

I'm able to track my foods on here bit how do i know how much fat, carbs & protein I should have a day to lose weight

[boz5886]

Here is the answer to this question.
In order to lose weight, you have to subtract calories.  Safe weight loss is 1-2 lbs/week, so in order to lose 1 lb/week, you'd have to drop 500 calories from your BMR each day (1 lb is equal to 3500 calories, so 500 calories X 7 days = 3500 calories or 1 lb).  OR you can drop 250 calories from your diet and increase exercise to use an additional 250 calories.

Changing up calorie counts and exercises will help prevent plateau.

[Barb135]

    45% to 65% of calories eaten should come from carbohydrates.
    20% to 35% of calories eaten should come from fat.
    10% to 35% of calories eaten should come from protein*.

Middle of the road values, would be about 50% of calories from carbs, 30% fat and 20% protein.

Minimum protein for women, should be around 60 grams/day in order to avoid muscle loss.

Opt for low glycemic carbs, such as those found in veggies and whole grains.