Do you go with the suggested macros on MFP or use some other ratio?

sunn_lighter
sunn_lighter Posts: 7,891 Member
in Health and Weight Loss
Do you go with the suggested macros on MFP or use some other ratio? If you choose another ratio, why?

I have played around with the percentages, but honestly, I don't really know what would work best for my body or weight loss/nutrition goals. Trying to figure out something I can stick with and be reasonably confident is a healthy ratio.

Replies

  • barbecuesauce
    barbecuesauce Posts: 1,771 Member
    I can't remember if I am 35/30/35 or 40/30/30 right now (I had to reset it at one point). I felt that the protein requirement was too low. I want to preserve as much LBM as possible.
  • cainelfc93
    cainelfc93 Posts: 4 Member
    Nope. Never have, never will :)
  • minties82
    minties82 Posts: 907 Member
    No way. I do my own thing.
  • Tried30UserNames
    Tried30UserNames Posts: 561 Member
    I prefer a lot more fat.
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  • PopeyeCT
    PopeyeCT Posts: 249 Member
    edited May 2015
    sunn_lighter wrote: »
    I've found many different suggested ratios for all kinds of reasons, all over the map.

    Exactly. When the experts don't agree, it's probably not useful to worry about it too much as long as you are in the right ballpark.

    I'm usually around 50/20/30 or 50/30/20 without really trying.
  • barbecuesauce
    barbecuesauce Posts: 1,771 Member
    sunn_lighter wrote: »
    barbecuesauce wrote: »
    I can't remember if I am 35/30/35 or 40/30/30 right now (I had to reset it at one point). I felt that the protein requirement was too low. I want to preserve as much LBM as possible.

    Is that carbs/fat/protein? Did you choose it according to what felt right for you, or is it a suggested ratio somewhere else?

    I've found many different suggested ratios for all kinds of reasons, all over the map.

    35 C/ 30 F/ 35 P

    My reasoning for that was this: I need adequate carbs because I'm a runner. I need protein to keep my lean muscle mass (I do not think you should go as low as 20% protein as a poster above says they do--that's not in the same ballpark as 30 or 35). And fat's just kind of left over. I don't think I read this ratio anywhere, I've just been at this for almost 9 months and I know this works.
  • Lounmoun
    Lounmoun Posts: 8,423 Member
    I haven't touched the MFP settings for macros. I'm not an athlete or very active person. I don't have a medical condition.
    I don't worry about them too much. I glance at them and usually I am pretty close to what MFP gave me without trying.
  • Francl27
    Francl27 Posts: 26,371 Member
    40 carb 30 fat and 30 protein has served me pretty well.
  • zeroh13
    zeroh13 Posts: 19 Member
    I have my own, 60/20/20. The MFP macros don't really fit well with a vegetarian diet, which has a good number of carbs. I calculated my protein requirements based on the grams my body needs and 20% was the closest to that. I really don't need my protein higher as I'm not trying to bulk up. I'm flexible with the grams of total fat, but I pay close attention to the amount of saturated fat, I try to keep that at 10% or lower.
  • itschanelle
    itschanelle Posts: 86 Member
    I do something like 30C/35P/35F.

    I need protein to minimize lean muscle mass loss and enough fat to keep me full for as long as possible. The remaining amount is carbs, which is plenty to make my workouts (mostly lifting with some cardio) effective.
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  • Kst76
    Kst76 Posts: 935 Member
    I don't give a damn about any macaroons. I am all calories and excersise and I eat whatever I please.
  • pmg2000m
    pmg2000m Posts: 44 Member
    I feel pretty good with 40 carbs/ 30 fat/ 30 protein. I think the MFP default had me at 50 carbs to start, and I seem to do better with a little less carbs.
  • DirrtyH
    DirrtyH Posts: 664 Member
    I'm another 40/30/30 girl. I chose that a few years ago back before I really knew much of anything, because that's the ratio that The Zone diet is based on. Even though I'm not really following that diet, that macro ratio seems to work pretty well for me. Although I still have some tweaking to do to consistently reach my protein goals... but that's a whole other story.
  • eileensofianmushinfine
    eileensofianmushinfine Posts: 303 Member
    I've changed my macros according to where my trainer wants me to be. Right now it's 45% protein, 30% carbs, and 25% fat. That protein goal is really tough -- but I'm trying!
  • forgtmenot
    forgtmenot Posts: 860 Member
    barbecuesauce wrote: »
    I can't remember if I am 35/30/35 or 40/30/30 right now (I had to reset it at one point). I felt that the protein requirement was too low. I want to preserve as much LBM as possible.

    This. I'm at 35/30/35 for this reason.
  • segacs
    segacs Posts: 4,599 Member
    The truth is it doesn't matter all that much.

    You can read a zillion studies, listen to the gym rats and trainers who will all extol the virtues of ridiculously high amounts of protein, watch the low-carb fad diets come and (hopefully) go the way of the low-fat diets that were all the rage 20 years ago. It all mostly comes down to opinion.

    We all need a balance of fat, protein and carbs in our diet. If your total calories that you eat are less than those you burn, you'll lose weight. Unless you have a specific medical requirement (e.g. diabetes) or you're an elite competitive athlete on a specific training regimen, the rest mostly comes down to personal preference.

    FWIW I'm at 20% protein, 30% fat and 50% carbs. Often I'm a bit over on fats and under on carbs, and I have to really make an effort to hit my protein goal. But it's working fine for me.
  • MercuryBlue
    MercuryBlue Posts: 886 Member
    I'm at 40/40/20 for now, but just based on this section of the program I'm on (building muscle). It really varies depending on what I'm going for at the time.
  • isulo_kura
    isulo_kura Posts: 818 Member
    Percentage is a poor way to work out your macros. 20% of 1200 caloroes is totally different to 20% of 3000. You're better of working in grams
  • trina1049
    trina1049 Posts: 593 Member
    sunn_lighter wrote: »
    Do you go with the suggested macros on MFP or use some other ratio? If you choose another ratio, why?

    I have played around with the percentages, but honestly, I don't really know what would work best for my body or weight loss/nutrition goals. Trying to figure out something I can stick with and be reasonably confident is a healthy ratio.

    When I first joined MFP, more than a year and a half ago, I used the default MFP settings but I was hungry all the time. I read up on macros on the forum and then did some research on my own playing around with various micro splits. I found that a 35% protein/35% fat/30% carb split worked best for me for several reasons.

    1. 35% protein to retain as much lean body mass as possible while in a deficit. I lift weights.
    1. 35% fat so that I never feel hungry (I eat something every three or four hours.).
    2. 30% carbs because I'm old and have to watch my carb intake for health reasons.

    You should look at your health goals and decide what might work best for you and your health issues, if any. If you run or jog you might want to up your carbs, adjusting protein and fat accordingly. If you have health issues like pre-diabetes or anything insulin related, you might want to keep your carbs just a bit lower. Make sure that you're eating enough protein to retain lean body mass while you're in a calorie deficit. Balance is the key. You might also check with your doctor for recommendations.

  • Malasaurus
    Malasaurus Posts: 6 Member
    I'm using 70/15/15. Mainly because I am a vegan and naturally run carb heavy due to that. But also because I am trying to wean myself off of fatty stuff in general at the moment and get used to eating less of it. I got into some bad habits a while ago and cutting out the fatty things is gonna help me sort of re-learn how to eat without relying on them so much when cooking. After a few months of this I'll probably re-evaluate a little bit, but may just keep it like this. We'll see.
  • DirrtyH
    DirrtyH Posts: 664 Member
    While this is true:
    isulo_kura wrote: »
    20% of 1200 calories is totally different to 20% of 3000.

    I fail to see how it leads to this:
    You're better of working in grams

  • Psychgrrl
    Psychgrrl Posts: 3,177 Member
    I'm 35% carbs, 35% protein and 30% fat. I set my own goal. I want more protein, like some of the other posters have said.
  • lemurcat12
    lemurcat12 Posts: 30,886 Member
    barbecuesauce wrote: »
    I need protein to keep my lean muscle mass (I do not think you should go as low as 20% protein as a poster above says they do--that's not in the same ballpark as 30 or 35).

    Doesn't it depend on your needs and calorie goal? That's why I tend to agree with the poster who said that it makes more sense to work in grams.

    For me 20% of my maintenance calories (in grams) is higher than my lean body mass (in lbs). So if I preferred eating more carbs or fat, there'd be no reason to keep my protein higher.

    (I actually prefer 40-30-30, however, most of the time.)

  • deanspools2013
    deanspools2013 Posts: 578 Member
    pgobiel wrote: »
    I feel pretty good with 40 carbs/ 30 fat/ 30 protein. I think the MFP default had me at 50 carbs to start, and I seem to do better with a little less carbs.
    I'm at about that
  • deanspools2013
    deanspools2013 Posts: 578 Member
    deanspools2013 wrote: »
    pgobiel wrote: »
    I feel pretty good with 40 carbs/ 30 fat/ 30 protein. I think the MFP default had me at 50 carbs to start, and I seem to do better with a little less carbs.
    I'm at about that

    We'll sort of that's my goal anyways lol

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