What are your macros?

Solamer

What are your macro goals? I'm asking mostly out of curiously for data on MFP. Hoping this thread won't turn into judgement and unsolicited advice, though I'm interested to know how people chose their percentages!

Mine are carbs 40/fat 30/protein 30

tdoug777

I don't ever rely on percentages. I go by the numbers themselves.

transientcanuck

If my daily calorie intake can reflect 30/30/40 carbs/fat/protein, then it's a good day. But I have found 30/40/30 far easier to maintain.

slicknickk

30 carbs / 40 protein / 30 fat

Im only going through this ratio as advised by ny nutritionist lol

Been on it for close to 4 weeks and lost 4kg. I want to lose more each week though

malibu927

45/30/25. I'm fine if I get close to/over 100 grams of protein.

Susieq_1994

50/25/25 carbs/fat/protein for me

_Zardoz_

Percentages aren't really a good way to gauge macros IMO (10% of 1000 calories is totally different to 10% of 3000) But for info mine are 60/25/15 (carbs/fat/protein). I'm a runner training for an ultra so keeping my carbs at that level with the amount of calories I consume 15% protein gives plenty of protein. I don't obsess over them they are a rough guide. As long as I'm getting sufficient protein for recovery and enough carbs for energy it all falls into place. I normally only have a look at them once a week and just quickly review the week.

sijomial

protein - c. 135g (minimum)
fat - c. 65g (minmum)
carbs - whatever

Percentage ratios don't make a lot of sense to me.

prattiger65

Ratios can be a good place to start and since that's how you have to base your MFP settings it's not a bad idea to understand the relationship. I have mine set to 40/30/30. I rarely hit all my macros perfectly, but I shoot for it. If you have the info to do the math, figure .8-1g protein per pound of lean mass and .35 grams of fat per pound of body weight, then do the math and come up with the percentage that's close to set your MFP goals. That's what I did anyway. Oh, yeah, protein and fat numbers "should" be minimums you aim for and once those are met fill in the rest of your calories however you wish. With all that said, if weight loss is you immediate goal, don't agonize over macros, focus on calories. That's my .02.

adnaram

30/35/35

turkeytrotter

I agree with prattiger65. That is how I determined mine too, based on books I've read on my interests. I am training for a sport and not focused on weight loss though. My goal is to build muscle and maintain it. I'd expect it to be different based on individual goals.

michele4065

I only recently started tracking macros. Mine are prot/carb/fat 45/30/25. These are based on about 1500 cal/day for low activity days. Calories go up to about 1700 for slightly busier/more active days.

lpendleton58

Protein - 200g minimum
Fat - 60g max (15-20%)
Carbs - 325g minimum

These all change when I re-evaluate my weight and bf% monthly.

af_wife2004

I'm currently at 1710 calories, 45% carbs (192g), 30% fat (107g) and 25% protein (57g). I started at 50% carbs and 25% fat/protein and recently switched it to the new numbers. My next goal will be 40% carbs 30% fat/protein.

kommodevaran

Mine are carbs 40/fat 30/protein 30

Mine are carbs 45/fat 38/protein 17, or
Protein - 70 g minimum
Fat - 70 g minimum
Carbs - whatever

I've recently upped calories after entering maintenance, and I decided to let protein and fat goals remain the same.

prattiger65

Pretty obvious that different people have different goals and as such, one needs to really understand what their own goals are and how to achieve them. In my experience, the only way to do that is to research and learn, get info from multiple sources so as not to fall victim to one agenda or another. With that said, I don't think the advice of a 30/30/40 or a 40/30/30 split is bad advice to a beginner.

cwolfman13

I try to get around 0.8 - 1 gram of protein per Lb of LBM (115g - 150g) and 50 - 70 grams of dietary fat and round out the rest with carbs. I eat higher carbs on big ride days and higher protein on lifting days.

I basically look at my macros as a way to balance my diet out in RE to basic nutritional needs and fitness performance...I try to be somewhere in the neighborhood and don't worry too much if I'm bang on (hell, I don't even log...just know from experience about where I'm at)...IMO, people vacillate over their macros way too much...sometimes it's almost comical.

jenny3008

prattiger65 wrote: »

.8-1g protein per pound of lean mass and .35 grams of fat per pound of body weight, then do the math and come up with the percentage that's close to set your MFP goals. That's what I did anyway. Oh, yeah, protein and fat numbers "should" be minimums you aim for and once those are met fill in the rest of your calories however you wish.

How do you work out your lean body mass? I have electronic scales that measure body fat but they lie. I know this because I can't possibly have lost 10kg in weight, physically be much stronger, actually be able to see muscle definition where there was podge before and have gained 2% body fat.

I don't want to be precious about the percentage macros but I'd like to have my protein about 30% ... this is based on nothing other than it seems to be a good number I don't know how to figure out what is a good macro breakdown

TwinkieDong

currently training days 30 P, 50 C, 20 F non training 40 P, 30 C, 30 F. Though I am bulking now.

prattiger65

jenny3008 wrote: »

prattiger65 wrote: »

.8-1g protein per pound of lean mass and .35 grams of fat per pound of body weight, then do the math and come up with the percentage that's close to set your MFP goals. That's what I did anyway. Oh, yeah, protein and fat numbers "should" be minimums you aim for and once those are met fill in the rest of your calories however you wish.

How do you work out your lean body mass? I have electronic scales that measure body fat but they lie. I know this because I can't possibly have lost 10kg in weight, physically be much stronger, actually be able to see muscle definition where there was podge before and have gained 2% body fat.

I don't want to be precious about the percentage macros but I'd like to have my protein about 30% ... this is based on nothing other than it seems to be a good number I don't know how to figure out what is a good macro breakdown

This is precisely what I mean about having the info. I use caliper skinfold to measure mine, and those are inaccurate also. Honestly, if I were you, I would use the number the scale gave me and figure my LBM from that. I also agree that those numbers sound wonky. You might also use the BF% picture comparisons, those will get you close too. This is also why I say that a % for macros isn't necessarily a bad thing.

ForecasterJason

My macros are about 50-55% carbs, 30-35% fat, and 15% protein.

eatsyork

Carbs 5-10%
Protein 25-30%
Fat 65-70%

andreamaym

tdoug777 wrote: »

I don't ever rely on percentages. I go by the numbers themselves.

Ditto.

CA_Underdog

50C-25P-25F.

I started with needing 1.4g of protein per pound of lean body mass since I workout intensely several times per week (at a calorie deficit)--and then fit everything well-within what the USDA found to be safe/healthy: 45-65% carbs, 10-35% protein, and 20-35% fat.

TheMetalMan0

P: 0.8-1g/lb of body weight
F: .35g/lb of body weight
C: Fill the rest of calories.

Don't use percentages.

DAM5412

Carbs 5 %
Protein 20%
Fat 75%

rybo

Macro % is irrelevant for most people. Especially trying to stick to exact percents. Rough ranges are adequate and many are successful without ever knowing what their breakdown is.

LaurelCarno

I'm tracking my macros, and my percentages seem way off. I haven't ate anything super high in carbs so I'm confused. Should I go by the nutrition chart or pie graph?

Unknown

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giantrobot_powerlifting

200 grams of protein.. that's about all I worry about.

betuel75

45% protein
35% carbs
20% fat
This can change though. For example if im heavily restricting calories that day i still need to get to the minimun 1g of protein per pound so my protein percentage can sometimes go up well over 60% of the calories for that day.