How did you determine your macros?
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vha2
Posts: 64 Member
I've been going by what MFP set me, which was 50% carb, 30% fat and 20% protein. But I've been thinking lately that 30% fat is quite high - so I split fat and protein evenly instead.
Did you get advice from a nutritionist, or do any research?
What macros do you track other than carbs, fat, and protein?
Did you get advice from a nutritionist, or do any research?
What macros do you track other than carbs, fat, and protein?
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Replies
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I lift weights. So I set up my goals based on my body weight as follows:
Protein: 0.8 (or 0.82) x my total weight, = 128g, although I have had my goal a bit lower... need to go change that back to 125.
Fat: 0.4 x total weight = 65g
Carbs: the rest.
Protein is minimum. I usually get my fat minimum but sometimes go over, so if I"m a bit short I'm not bothered.
There are no other macros. Everything else is inconsequential to weight management. I only track fiber and sodium for general trend-watching purposes.
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Excuse my ignorance but what are those in percentages?0
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I aim for 40/30/30, but it works out more like 40/35/25 carbs/fat/protein0
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Recommended macros will usually involve a range, somewhere between minimum and ideal based on your goals. It's not always as black and white as people, websites, formulas, etc. suggest.
Speaking very generally, people should be aiming for -
fat: .25-.5g per lb of total body weight
carbs: 1-3g per lb of total body weight
protein: .75-1.5g per lb of lean body mass
Where you fall within those ranges should be dictated by things like personal preference, sustainability, and goals.0 -
Recommended macros will usually involve a range, somewhere between minimum and ideal based on your goals. It's not always as black and white as people, websites, formulas, etc. suggest.
Speaking very generally, people should be aiming for -
fat: .25-.5g per lb of total body weight
carbs: 1-3g per lb of total body weight
protein: .75-1.5g per lb of lean body mass
Where you fall within those ranges should be dictated by things like personal preference, sustainability, and goals.
OK thanks, that's a good starting point but I have to convert to kg! ...
Fat .55-1.1 per kg
Carbs 2.2-6.6 per kg
Protein 1.65-3.3 per kg0 -
TavistockToad wrote: »I aim for 40/30/30, but it works out more like 40/35/25 carbs/fat/protein
Excuse my ignorance again but that sounds like a high amount of fat to me? Obviously it's working for you though? Do you work out pretty heavily?0 -
I don't work out and my macros are 40/30/30
p-f-c0 -
christinev297 wrote: »I don't work out and my macros are 40/30/30
p-f-c
Wow that's a lot of protein! I think I'd struggle to eat that much protein every day without going over my carb and fat limit
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I had to start out with my carbs because of a diabetes diagnosis a year ago. My doctor told me to stay under 180 g. which translated into 35% of my calories. I eat fewer calories now but stay with the 35% which is currently 158 g. When I eat back exercise calories, I will only go up to 180 g.
I split my fat and protein pretty evenly. 35% protein and 30% fat. Other times when I have tried to lose weight, I was way too low on both of those and my health suffered. I was hungry and tired a lot of the time and my skin and hair looked horrible.
USDA guidelines are:
20-35% fat
45-65% carbohydrates
10-35% protein
ETA: the only micronutrient I track is fiber. I try for 30 or more grams daily.
ETA2: since you use kg's I assume you are not in the US so USDA is the United States Department of Agriculture
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christinev297 wrote: »I don't work out and my macros are 40/30/30
p-f-c
Wow that's a lot of protein! I think I'd struggle to eat that much protein every day without going over my carb and fat limit
yeah it is, sometimes I can't reach it. I have a protein shake everyday and quest bars which are delicious!
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I had to start out with my carbs because of a diabetes diagnosis a year ago. My doctor told me to stay under 180 g. which translated into 35% of my calories. I eat fewer calories now but stay with the 35% which is currently 158 g. When I eat back exercise calories, I will only go up to 180 g.
I split my fat and protein pretty evenly. 35% protein and 30% fat. Other times when I have tried to lose weight, I was way too low on both of those and my health suffered. I was hungry and tired a lot of the time and my skin and hair looked horrible.
USDA guidelines are:
20-35% fat
45-65% carbohydrates
10-35% protein
ETA: the only micronutrient I track is fiber. I try for 30 or more grams daily.
ETA2: since you use kg's I assume you are not in the US so USDA is the United States Department of Agriculture
Thanks for that - and for correctly assuming im not US
it seems to me that a trend on here is to aim for the higher levels of protein and fat, then fill the rest up with carbs. Interesting to hear about your side effects too, i never would have thought that could happen 0 -
Case in point - i made it to 1% over my protein today but it meant +7% fat and -8% carbschristinev297 wrote: »christinev297 wrote: »I don't work out and my macros are 40/30/30
p-f-c
Wow that's a lot of protein! I think I'd struggle to eat that much protein every day without going over my carb and fat limit
yeah it is, sometimes I can't reach it. I have a protein shake everyday and quest bars which are delicious!
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Case in point - i made it to 1% over my protein today but it meant +7% fat and -8% carbschristinev297 wrote: »christinev297 wrote: »I don't work out and my macros are 40/30/30
p-f-c
Wow that's a lot of protein! I think I'd struggle to eat that much protein every day without going over my carb and fat limit
yeah it is, sometimes I can't reach it. I have a protein shake everyday and quest bars which are delicious!
grrrrr I think I might concentrate more on my calories then my macros!!
I changed them today to 40-30-30 c/p/f. So we'll see. But I can't imagine ever hitting each macro perfectly everyday....
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IIFYM.com will give you a good starting point. Just plug your numbers in and it will work it out for you.0
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A protein intake of 1 gram per kg of ideal body weight is sufficient for someone seeking to lose weight, a range of 1.0 - 2.0 covers most eventualities. 30 grams of fat per day is a suggested minimum to keep the gall bladder happily busy and cover the minimum essential fatty acids of about 11g omega-6 and 1.4g omega-3.
Protein guidelines that use total weight were set with healthy bodyweight and normal body composition individuals so shouldn't necessarily be applied pro-rata to the overweight and obese. Ratios to lean body mass don't have this weakness but then you have to determine lean body mass.0 -
TheMetalMan0 wrote: »IIFYM.com will give you a good starting point. Just plug your numbers in and it will work it out for you.
Thanks, will give it a go
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TavistockToad wrote: »I aim for 40/30/30, but it works out more like 40/35/25 carbs/fat/protein
Excuse my ignorance again but that sounds like a high amount of fat to me? Obviously it's working for you though? Do you work out pretty heavily?
60g of fat is high?0 -
I shoot for 175 grams of protein, 75 to 80 grams of fat, and the rest go to carbs. I believe it works out to 30% carbs, 35% fat, and 35% protein. When my exercise calories adjust, it will shoot the numbers all higher, due to the percentages, but I only aim for my original numbers for proteins and fats, and let the carbs fill the rest.0
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TavistockToad wrote: »TavistockToad wrote: »I aim for 40/30/30, but it works out more like 40/35/25 carbs/fat/protein
Excuse my ignorance again but that sounds like a high amount of fat to me? Obviously it's working for you though? Do you work out pretty heavily?
60g of fat is high?
I meant the 30-35%, is that high? I don't know, that's why I asked.
ETA: I just used the IIFYM calculator and it's telling me to eat 55g of fat per day so I suppose 60g isn't high after all. I think the percentages are throwing me.0 -
I've set my macros for 35% protein, 35% fat, 30% carbs. This split seems to work best for me. I logged for several weeks first with MFPs pre-set macros but found that a moderate carb, higher protein and fat setting kept me satiated, still fueled my exercise schedule, and maxed my weight loss.
I also track my sodium at 1,500mg per day, and fiber.0
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