macros

megr52

I've tried to do different research, but everything seems to tell me something different. I'm looking for a reliable source to tell me what kind of macros I should be looking at. I'm currently eating following the "get lean" diet - 5 meals. Protein based. Lots of veggies. Good starches for two of the meals. My goals right now are to hit near 160 protein, 140 carbs, 44 fat, but I'm not sure that's exactly what I should be doing. That's according to a macros calculator I found once upon a time. I'm 5'8 female and currently weigh 204 lb. I workout often and have lots of muscle mass. Any suggestions?

KC5115

Do you count your fiber grams?
Do you weigh your food?

jacksonpt

Start with the idea that recommended macros involve a range. It's rarely a hard and fast number spit out by some equation. I suggest these guidlines -

fats: .25-.5g per lb of overall body weight.
carbs: 1.5-3g per lb of overall body weight.
protein: .75-1.5g per lb of lean body mass.

Where you fall within those ranges at any give time is determined by goals, preferences, adherence, and energy levels.

sixxpoint

jacksonpt wrote: »

Start with the idea that recommended macros involve a range. It's rarely a hard and fast number spit out by some equation. I suggest these guidlines -

fats: .25-.5g per lb of overall body weight.
carbs: 1.5-3g per lb of overall body weight.
protein: .75-1.5g per lb of lean body mass.

Where you fall within those ranges at any give time is determined by goals, preferences, adherence, and energy levels.

The range is more like this, unless you're sedentary or obese:

Dietary Fat: strict minimum of 0.40 - 0.45 grams per 1 lb bodyweight.
Protein: 0.60 - 0.80 grams per 1 lb bodyweight.
Carbs: no range; carbs can fill the remainder of your calorie goal, if desired.

ngagne

try re-running those macro numbers on iifym.com

jacksonpt

sixxpoint wrote: »

jacksonpt wrote: »

Start with the idea that recommended macros involve a range. It's rarely a hard and fast number spit out by some equation. I suggest these guidlines -

fats: .25-.5g per lb of overall body weight.
carbs: 1.5-3g per lb of overall body weight.
protein: .75-1.5g per lb of lean body mass.

Where you fall within those ranges at any give time is determined by goals, preferences, adherence, and energy levels.

The range is more like this, unless you're sedentary or obese:

Dietary Fat: strict minimum of 0.40 - 0.45 grams per 1 lb bodyweight.
Protein: 0.60 - 0.80 grams per 1 lb bodyweight.
Carbs: no range; carbs can fill the remainder of your calorie goal, if desired.

regardless of goals? that strict regardless of power lifter or marathoner or receptionist?

regardless of personal preference?

regardless of one's ability to sustain?

sixxpoint

Yes. Regardless of all that... As long as you're not sedentary or obese.

The guidelines are mainly based on weight and activity level... not specific goals. The 0.60-0.80 gram protein per 1 lb. bodyweight range is the most currently accepted range to maintain and promote new muscle synthesis, regardless of goals. And the dietary fat range I offered is a minimum. If you are maintaining or bulking, then it would be wise to get more.

megr52

Awesome! Thank you so much! I appreciate the help. I do measure out my food and meal prep and all of that. I'm excited to get more strict with it.