Trying to Hit Macros=pain in the bum!

2»

Replies

  • sixxpoint
    sixxpoint Posts: 3,529 Member
    There is nothing wrong with calculating via bodyweight. You will likely find that 0.60-0.82 g per 1 lb. of bodyweight is equivalent (or very similar) to a perfect 1:1 ratio based on lean body mass.

    I feel the former is better because most people don't know what their lean body mass is.
  • Sarasmaintaining
    Sarasmaintaining Posts: 1,027 Member
    edited May 2015
    sixxpoint wrote: »
    Sarasmaintaining wrote: »
    sixxpoint wrote: »
    Sarasmaintaining wrote: »
    sixxpoint wrote: »
    You wrote in your opener, "Remaining at the end of the day".

    I'm curious, what were your original targets for those categories? 20% fat is likely too low, and I wouldn't go by %'s to calculate macro targets. Your body doesn't care what % intake you have. It works based on sufficient quantity per mass.

    Had to do a bit of rounding to fit the numbers into MFP, but if I did it correctly the percentages that Scooby's calculator gives me breaks down to 229g carbs, 51g fat and 115g protein.

    eta: thanks everyone for your input-when it comes to weight loss/maintenance I've got that figured out and feel like I can give advice to others about it. However, I am WAY out of my element when it comes to macros, fitness etc. I really do appreciate everyone's help :)

    I don't use that calculator, but your dietary fat should be at least 0.40-0.45 g per 1 lb. bodyweight (bare minimum, preferably higher). Protein can be in the 0.60-0.82 g per 1 lb. bodyweight range or higher.

    Thank you! I'll re-run the numbers doing it this way and see how things look :)

    eta: that would put fat at 55g (going by .45) and protein at 101g (going by .82). So a difference of +4g fat, -14g protein. My weight is down 2lbs today- 123lbs vs yesterday 125lbs (weekend bounce settling down). So that could be part of the reason the two formulas are a bit different. But they're not too far off from each other, especially on the fat. I'm still a bit surprised that I'm actually supposed to eat that low for fat.

    Your macros will change slightly as your weight changes. It is best to rework them for every 5-7 lbs. lost or gained. Adequate dietary fat is hugely important for hormonal health, libido, reproductive health, and especially for pregnant women.

    So I re-did the Scooby calculator, factoring in the 2lb difference, and still going by the same for everything else- it dropped fat down to 39g a day! And it upped carbs. Weird! Think I'll just go by the formula you gave me, thanks again!
  • Sarasmaintaining
    Sarasmaintaining Posts: 1,027 Member
    The_Enginerd wrote: »
    The IIFYM calculator uses 1 gram of protein/lb of bodyweight, when protein requirements should be based on LEAN body mass (LBM), with 1 gram/lb of LBM being a good guideline. That seems to be an issue with quite a few of the popular macro/calorie calculators.

    Using that guideline, you would need around 95 grams/day. Not that it's harmful to shoot for 120, but it's not necessary, and I wouldn't worry about trying to hit that high if you are having difficulty. There is evidence that higher amounts are beneficial when you are cutting (losing weight), but for maintaining, 1 gram/lb of LBM should be sufficient.

    Thank you-going to lower the protein amount down a bit and then up the fat a bit :)
  • PeachyCarol
    PeachyCarol Posts: 8,029 Member
    edited May 2015
    The_Enginerd wrote: »
    The IIFYM calculator uses 1 gram of protein/lb of bodyweight, when protein requirements should be based on LEAN body mass (LBM), with 1 gram/lb of LBM being a good guideline. That seems to be an issue with quite a few of the popular macro/calorie calculators.

    Using that guideline, you would need around 95 grams/day. Not that it's harmful to shoot for 120, but it's not necessary, and I wouldn't worry about trying to hit that high if you are having difficulty. There is evidence that higher amounts are beneficial when you are cutting (losing weight), but for maintaining, 1 gram/lb of LBM should be sufficient.

    Heybales posted this, and reading it convinced me that a bodyweight calculation was better than using lean body mass for protein intake. Not saying that it will do the same for you, but have a look anyway. Don't let the title fool you, it doesn't just apply to bodybuilders.

    http://bayesianbodybuilding.com/the-myth-of-1glb-optimal-protein-intake-for-bodybuilders/
  • Sarasmaintaining
    Sarasmaintaining Posts: 1,027 Member
    mamapeach910 wrote: »
    The_Enginerd wrote: »
    The IIFYM calculator uses 1 gram of protein/lb of bodyweight, when protein requirements should be based on LEAN body mass (LBM), with 1 gram/lb of LBM being a good guideline. That seems to be an issue with quite a few of the popular macro/calorie calculators.

    Using that guideline, you would need around 95 grams/day. Not that it's harmful to shoot for 120, but it's not necessary, and I wouldn't worry about trying to hit that high if you are having difficulty. There is evidence that higher amounts are beneficial when you are cutting (losing weight), but for maintaining, 1 gram/lb of LBM should be sufficient.

    Heybales posted this, and reading it convinced me that a bodyweight calculation was better than using lean body mass for protein intake. Not saying that it will do the same for you, but have a look anyway. Don't let the title fool you, it doesn't just apply to bodybuilders.

    http://bayesianbodybuilding.com/the-myth-of-1glb-optimal-protein-intake-for-bodybuilders/

    thanks, I'll check it out now :)
  • shrinkingletters
    shrinkingletters Posts: 1,008 Member
    The first few weeks I used MFP I was blown away by how much I'd underestimated my protein intake and overestimated my fat intake. It definitely took effort to tweak my meals and figure out what works. I wanted to avoid using protein powder but in the end, it's what has been saving my butt in terms of keeping me satieted and helping me reach my protein goal. Still fudging every so often on the carbs, though, but my fat intake is much lower now that I've figured it out.


    MFP has been incredibly enlightening for me. I really appreciate being able to keep an eye on these things.
  • Sarasmaintaining
    Sarasmaintaining Posts: 1,027 Member
    edited May 2015
    shrinkingletters wrote: »
    The first few weeks I used MFP I was blown away by how much I'd underestimated my protein intake and overestimated my fat intake. It definitely took effort to tweak my meals and figure out what works. I wanted to avoid using protein powder but in the end, it's what has been saving my butt in terms of keeping me satieted and helping me reach my protein goal. Still fudging every so often on the carbs, though, but my fat intake is much lower now that I've figured it out.


    MFP has been incredibly enlightening for me. I really appreciate being able to keep an eye on these things.

    It definitely has been eye opening!
  • The_Enginerd
    The_Enginerd Posts: 3,982 Member
    mamapeach910 wrote: »
    The_Enginerd wrote: »
    The IIFYM calculator uses 1 gram of protein/lb of bodyweight, when protein requirements should be based on LEAN body mass (LBM), with 1 gram/lb of LBM being a good guideline. That seems to be an issue with quite a few of the popular macro/calorie calculators.

    Using that guideline, you would need around 95 grams/day. Not that it's harmful to shoot for 120, but it's not necessary, and I wouldn't worry about trying to hit that high if you are having difficulty. There is evidence that higher amounts are beneficial when you are cutting (losing weight), but for maintaining, 1 gram/lb of LBM should be sufficient.

    Heybales posted this, and reading it convinced me that a bodyweight calculation was better than using lean body mass for protein intake. Not saying that it will do the same for you, but have a look anyway. Don't let the title fool you, it doesn't just apply to bodybuilders.

    http://bayesianbodybuilding.com/the-myth-of-1glb-optimal-protein-intake-for-bodybuilders/

    I've read that article as well and the recommendation of 0.82 grams/lb from that article lines up closely with the 1 gram/lb of LBM recommendation if you are someone near your goal weight. Even though the studies referenced used the methodology of grams of protein/bodyweight, the metric of grams/LBM is more relevant and I've seen it used in other studies. The limitation in that method is it becomes more unreliable the farther you are from 18% body fat. An overweight individual starting out who wants to lose weight and is 200 lbs with 120 lbs of LBM does not require 164 grams of protein a day.

    This was a recent study:
    http://community.myfitnesspal.com/en/discussion/1158604

    This is also an awesome post to read on setting your macro/calorie targets:
    http://community.myfitnesspal.com/en/discussion/819055/setting-your-calorie-and-macro-targets/p1
  • Sarasmaintaining
    Sarasmaintaining Posts: 1,027 Member
    edited May 2015
    Thanks again for everyone's help and input! I ended up ditching Scooby's calculator and just went by the formula recommended by some of you. Adjusted my MFP settings as close as I could get it with the annoying percentage restrictions, but then I'm going to start including my exact macros goals into my diary's notes section every day, and work towards that :)

    Yesterday was my first official day and overall not too bad-a little high on calories and fat, but like others have said-I do think it will get easier the more I do it! And I nailed my protein goal, very happy about that!
  • Francl27
    Francl27 Posts: 26,371 Member
    Sarasmaintaining wrote: »
    Thanks again for everyone's help and input! I ended up ditching Scooby's calculator and just went by the formula recommended by some of you. Adjusted my MFP settings as close as I could get it with the annoying percentage restrictions, but then I'm going to start including my exact macros goals into my diary's notes section every day, and work towards that :)

    Yesterday was my first official day and overall not too bad-a little high on calories and fat, but like others have said-I do think it will get easier the more I do it! And I nailed my protein goal, very happy about that!

    Scooby is good for the total calorie amount. You still have to adjust macros for what works for you.
  • Sarasmaintaining
    Sarasmaintaining Posts: 1,027 Member
    edited May 2015
    Francl27 wrote: »
    Sarasmaintaining wrote: »
    Thanks again for everyone's help and input! I ended up ditching Scooby's calculator and just went by the formula recommended by some of you. Adjusted my MFP settings as close as I could get it with the annoying percentage restrictions, but then I'm going to start including my exact macros goals into my diary's notes section every day, and work towards that :)

    Yesterday was my first official day and overall not too bad-a little high on calories and fat, but like others have said-I do think it will get easier the more I do it! And I nailed my protein goal, very happy about that!

    Scooby is good for the total calorie amount. You still have to adjust macros for what works for you.

    Yep, I stuck with his calorie suggestion for my calorie goal, but then chose macros based on input from this thread :) I just entered today's eating plan into my food diary and I'm perfect on fat and protein....but way low on calories and carbs ugh :p Trying to figure out how to adjust things right now-feel like I'm trying to put together a puzzle and the pieces refuse to fit together nicely lol.
  • cathipa
    cathipa Posts: 2,991 Member
    mamapeach910 wrote: »

    http://bayesianbodybuilding.com/the-myth-of-1glb-optimal-protein-intake-for-bodybuilders/

    Thanks for this article @mamapeach910

  • Sarasmaintaining
    Sarasmaintaining Posts: 1,027 Member
    HappyCampr1 wrote: »
    You learn so much by trying to hit your macros and other nutrients. You end up going, I need fats and protein, but have no carbs left...what fits that? Or, I need protein and carbs, but no fats...what works there? Where can I get fiber without carbs? After a while, it becomes second nature. Today, I had prelogged my dinner and dessert. Come lunch time, after logging my meal, I looked and I still needed calcium. Normally, I'd just eat a mozzarella stick when I get home from work. But today, I didn't have enough fats to cover the cheese stick. Arugula to the rescue. I ate the whole container and voila! 22% of my daily calcium taken care of. :smile: I love learning all these things. It's one of the reasons I still log in maintenance.

    It's definitely given me a new challenge to work on which is a good thing! It's good to shake things up once in a while, especially when we're in maintenance :)
  • Lukyanenko
    Lukyanenko Posts: 65 Member
    For the micros I don't really bother to keep track through mfp, mostly because for a wast majority of the things I eat there is no micro nutrients registered so it looks really low. I mean, I had chicken liver and finding something that had iron in the nutrition information was a nightmare. So in the end I opt for a diverse diet and let my doctor tell me if I lack anything.
  • Sarasmaintaining
    Sarasmaintaining Posts: 1,027 Member
    Lukyanenko wrote: »
    For the micros I don't really bother to keep track through mfp, mostly because for a wast majority of the things I eat there is no micro nutrients registered so it looks really low. I mean, I had chicken liver and finding something that had iron in the nutrition information was a nightmare. So in the end I opt for a diverse diet and let my doctor tell me if I lack anything.

    Up till now that's how I've been doing things (only tracking calories), however I'm starting a new strength training program this week and I 'think' specific macro ratios are supposed to help enhance things. Or, I could be totally wrong and this whole thing is a waste of time-at this point I have no clue lol. But, going to give it a try and see if I notice a difference :)
This discussion has been closed.

Categories