WARNING: Really long post, but some good info.
^If you do go to the Female Training Bible don't use the protein, carb, fat ratio calculator they give you. Fat is way too low (btw, fat does NOT make you fat unless you go over your maintenance with it just like protein and carbs.. just in case there were people who were thinking this).
And 1200 calories is too low unless you're into bodybuilding and wish to go to your essential fat for a comp. Girls gotta eat too! For everyone else, don't go there.
Calculate your maintenance (which is NOT your BMR. Your BMR is how many calories you burn if you were comatose!! Multiply the # of calories you calculated with one of the formulas listed by your activity level to get your maintenance!)
Then subtract 10-20% of the calories from your maintenance to lose weight (add 10-20% to gain). Every few weeks/month or so you may need to re-calculate your maintenance if your weight loss has started to slow down.
Ratios for macros like 40/40/20, 50/35/15, etc are useless. Your body doesn't care what % of the nutrients you have in your diet! It cares about having a sufficient QUANTITY.
**Macros (protein, fat, carbs):
1-1.5g protein per lb of lean body mass
.45-1g fat per lb of total body mass
The remaining calories you have can be your preferred mixture of extra protein, extra fat, and carbohydrates.
***If you have a question to post in the Nutrition section regarding your diet (like, if you want them to critique your diet..) Go here and read this first and make sure you have the info before you post:http://forum.bodybuilding.com/showthread.php?t=129523333
Oh, guess what? Protein powder is useless unless you're not getting the recommended 1-1.5g per lb of lean body mass. Protein powder- no matter the quality/macros will NOT magically make you lose fat. If you wanna lose fat go here:http://forum.bodybuilding.com/showthread.php?t=132380633
I'm not bashing protein powder, though. If you can't reach your protein requirement by eating whole foods, enjoy that shake! Or if you can afford it and you enjoy the shakes you can have them too. They're not required/necessary and I don't want you to think they'll magically lower your bodyfat%. And if you do enjoy protein powder, may I suggest sludge? Good stuff (best made with casein/blends). Recipes here:http://forum.bodybuilding.com/showthread.php?t=130308703
**Don't listen to the "You gotta eat 6 meals a day/every 2-3 hours" crud anyone has told/will tell you. Meal frequency is not anywhere near as important as reaching your calories/macros by the end of the day. It's just gonna add stress. (I'm adding this in here because SO many people always tell me/others to do this.)
***Emma has posted many studies regarding this here:http://forum.bodybuilding.com/showthread.php?t=119024341
Eat 10 times a day if you prefer to do so. Eat 1 time a day if you wish. Just don't worry about eating X times a day just because you were told to. It's personal preference.
****Other eating myths threads:http://forum.bodybuilding.com/showthread.php?t=492749http://forum.bodybuilding.com/showthread.php?t=131171153
^Second one's made by teenagers and the myths are backed up by science. DDon's crazy smart, so if you see him on the Nutrition board, listen and don't care bout his age.
(along with the users: Emma-Leigh, alanaragon, str8flexed, WonderPug, Mikek46, mannydawg, juliacheh, AlwaysTryin, Cumulonimbus, and many more are the ones you should listen to. They know their stuff. these are some majors/regulars in Nutrition section).
Do not listen to Chris Aceto. On his board "Ask Chris Aceto" he was questioned by AlwaysTryin and SumDumGoi (pgs 89-92 or so) and just failed to provide info/just completely ignored the questions (kinda funny, though).
More good reads on Nutrition:http://forum.bodybuilding.com/showthread.php?t=129262261
+READ THE STICKIES, the threads at the top with "Sticky:" are the stickies. Go to the Advanced Nutrition section and read the stickies there too. Lots of good info.
Okay, I'm done. Good luck with breaking your plateau. Hopefully you and others can benefit from this crazy long post. Keep in mind what K8yk said, though. You can't tell what somebody looks like by what they weigh. Weight is just a number, in my opinion. What matters more, to me at least, is how you feel/look.
Officially done now.