macros - have some questions

Marianna93637

I'm hearing all kinds of things and I just want to make sure I get it right.
- macros don't really matter for weight loss, the most important is the calorie deficit - I totally get that and agree with that
- I've read some posts here (which were highly praised) that we must hit our macros, or we're not doing it right

This I know
- we must have some fat to survive
- we must have enough protein for muscles and to function in general
- we must have carbs; low carb or no carb means you might lose the weight quickly but it will come back on
- I need to eat carbs about 2 hours before cardio (jogging or Zumba, for example), to have the most energy and not starve afterwards (this is my personal experience, but I think I've read it somewhere before I tried it)
- it's best to eat protein at night, not so much carbs
- I could never go low carb anyways, because I have a lot of carbs coming from my vegetables, and besides, brown rice, lentils, legumes and yams are really good things to eat (tasty, filling, most high in fiber, have some protein, low fat or no fat)

I originally had it set as 45 % carbs, 20 % fat, 35 % protein. I now have it at 40 % carbs, 40 % protein, 20 % percent fat.

Here's my question:
I almost never get it right. The only time it worked out perfect was when I had 2 meals with mostly chicken, or 1 meal was a big tuna salad. This somehow raised the protein, and set everything in its place. I obviously can't do this and I don't want to do this every day.
Some days my carbs are super high, everything else lower. Some days it balances out and have more protein, although almost never more than 40 %. And some days my fats are high, the other two are moderate. It's always under the my daily goal though caloriewise.


Is there really a difference? Should I do anything to make this better or am I making a big deal out of nothing?
I'm not stressing about this, I've been just wondering.

Rossergirl

I, too, have a lot of questions regarding macros. I need to eat low carb and low sugar. I would love to know the appropriate macros of carbs, protein, fat, fiber and sugar. I hope someone is able to answer your question! I get it, but the fine points are confusing to me!

jacksonpt

A few thoughts...

Marianna93637 wrote: »

- macros don't really matter for weight loss, the most important is the calorie deficit - I totally get that and agree with that
-

True, assuming a reasonably balanced diet.

Marianna93637 wrote: »

- I've read some posts here (which were highly praised) that we must hit our macros, or we're not doing it right
-

Depends on your goals and expectations. See my first point and your first question.

Marianna93637 wrote: »

This I know
- we must have some fat to survive
- we must have enough protein for muscles and to function in general
- we must have carbs

All also true. How much of both depends on goals and personal preferences.

Marianna93637 wrote: »

- it's best to eat protein at night, not so much carbs

disagree as a blanket statement - let your personal preference decide

Marianna93637 wrote: »

- I could never go low carb anyways, because I have a lot of carbs coming from my vegetables, and besides, brown rice, lentils, legumes and yams are really good things to eat (tasty, filling, most high in fiber, have some protein, low fat or no fat)

Good, you understand what a carb is. Seems like it's trendy now to talk about no/low carbs, but only in terms of processed/refined carbs and starches. So things like breads and potatoes are off limits, but fruit and leafy green veggies are fine, even though they are all under the carb umbrella.

Marianna93637 wrote: »

I originally had it set as 45 % carbs, 20 % fat, 35 % protein. I now have it at 40 % carbs, 40 % protein, 20 % percent fat.

Here's my question:
I almost never get it right. The only time it worked out perfect was when I had 2 meals with mostly chicken, or 1 meal was a big tuna salad. This somehow raised the protein, and set everything in its place. I obviously can't do this and I don't want to do this every day.
Some days my carbs are super high, everything else lower. Some days it balances out and have more protein, although almost never more than 40 %. And some days my fats are high, the other two are moderate. It's always under the my daily goal though caloriewise.


Is there really a difference? Should I do anything to make this better or am I making a big deal out of nothing?
I'm not stressing about this, I've been just wondering.

On a day to day basis, no... there isn't much difference. This is one time where it can be very beneficial to look at your numbers over the course of a week's time, rather than just 1 day at a time. If you are reasonably close most days, and reasonably close over the course of weeks and months, you'll be just fine. No one is exactly right 100% of the time.

Marianna93637

Thank you! So here's another, more specific question then.
Yes, my goal is to lose weight. Let's say I stay below my calorie goal, but my carbs are 65-70 % every day for a month (it hasn't happened and it won't, but it's just an example)
Would the results be different if I had protein at 65-70% every day for a month?
What kind of health concerns or improvements could come up?

jgnatca

"It's best to eat protein at night, not so much carbs" - this is the only statement I would protest. The body is pretty good at using what it gets, storing the spares for later.

Regarding percentage, I've found it difficult to meet percentages when I changed too much from the default settings (50% carb, 30% protein, 20% fat). Fat is pretty well packaged up with protein in some form or another.

If one macro is going over, the easiest way to tweak the percentages is to up the other two.

Carbs over protein but same net calorie, sleepier. Might have trouble building muscle.
Protein over carbs but same net calorie, ketogenic. Your pee and your sweat may smell like nail polish (The body adapts by converting protein for energy).

jacksonpt

Marianna93637 wrote: »

Thank you! So here's another, more specific question then.
Yes, my goal is to lose weight. Let's say I stay below my calorie goal, but my carbs are 65-70 % every day for a month (it hasn't happened and it won't, but it's just an example)
Would the results be different if I had protein at 65-70% every day for a month?
What kind of health concerns or improvements could come up?

Hard to say, as things like individual genetics, workout routines, goals, etc will play a significant role. This is one of those things that would probably fall under trial and error.