Do my macros seem right?

Hey everyone!

I'll try to keep this short - I'm 5'3" and I hired a trainer two years ago. I started at 150lbs and currently weigh 128-130lbs.

Workout Routine:

The entire two years I've strength trained 4x a week. This year my trainer upped my cardio from 2x a week to 4. I also take a weekly dance class, and walk 10k-15k steps a day.

June - November 2024

I was in a calorie deficit and carb cycling. My macros were:

• 150g protein
• 3 low carb (80g) days - total 1500 calories
• 4 high carb (150g) days - total 1650 calories.

December 2024 - February 2025

I reached my goal weight of 130lbs, then we took a short 3 month break, upping my calories on the high days slowly to 1900 over time.

February - June 2025

We went back into a deficit, back to the same macros as before and eventually I got down to 120lbs.

June - November 2025

We took another short break, upping my calories on high days again to 1900 slowly.

December 2025 - April 2026

I came back from a vacation having in December having gained 6lbs, now weighing 126lbs. So, we entered another deficit, this time dropping my calories to 1400 and 1650.

It took forever to get the 6lbs off. Eventually, my trainer lowered my protein goal to 125g and upped my carbs to 100g and 175g, instead of 80 and 120. The weight finally started to come off again!

April - Today

I went on a 3 week vacation in April and gained back the 7lbs. (My bad...) So my trainer dropped my calories again. 1360 and 1650, carbs at 80g and 175g. The weight isn't budging.

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I feel like I've maintained a pretty soft looking physique and I'm not developing any muscle, according to my scale. I'm also tired all the time and don't sleep well. I reported this to my trainer and she switched me to 2 low carb days and 5 high carb recently.

I'm suspicious that my calories might actually be too low for my activity level and my body is in preservation mode.

Then again, I've spent 60-70% of the last two years in a deficit, so maybe I am just running out of will-power? Curious to hear other people's thoughts!

I use MFP to track but I input my own goals. I recently tried MacroFactor and it is suggesting waaaay more calories, which also adds to my suspicion.

Thanks in advance!