custom goal macro nutrients percentages are far from being correct

marianolatorre
marianolatorre Posts: 2 Member
in Goal: Maintaining Weight
I want to set the macro nutrients to the following rate: 50% prot, 20% carbs, 30% fat and after saving this, everytime I get presented the grams of each macronutrient I'm supposed to have they won't match the percentages

143 + 42 + 238 = 423

and then just an example, fat is 42 which isn't exactly the 20% of 423...or am I missing something?

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Replies

  • mantium999
    mantium999 Posts: 1,490 Member
    Fat, at 42 grams, is 20% of 1900 calories. Fat is 9 calories per gram. Your numbers are correct.
  • mantium999
    mantium999 Posts: 1,490 Member
    Also, not sure of your height/weight, but that seems to be a really high protein target, within a 1900 calorie diet.
  • loulamb7
    loulamb7 Posts: 801 Member
    Numbers look correct. Each gram of protein is 4 calories, same for carbs. Each gram of fat is 9 calories. So
    143 grams of carbs = 572 = (143 x 4)
    238 grams of protein = 952 = (238 x 4)
    42 grams of fat = 378 = (42 x 9)

    572 + 952 + 378 = 1902

  • minties82
    minties82 Posts: 907 Member
    That is a lot of protein and a very sad amount of fat.
  • kommodevaran
    kommodevaran Posts: 17,890 Member
    minties82 wrote: »
    That is a lot of protein and a very sad amount of fat.

    Agreed.
  • marianolatorre
    marianolatorre Posts: 2 Member
    I was actually missing a lot :)

    About the macro nut ratio, yeah...I'm just trying out different things. I've been reading articles like: http://www.bodybuilding.com/fun/macro-math-3-keys-to-dialing-in-your-macro-ratios.html

    But I'm still not sure what ratio should I set to achieve my goals, which are:
    - get rid of the belly fat (body fat is 16.5% today, weight 70k height 1.74)
    - bulk up ( 42% muscle according to my scale)

    I would say the only place where I can see the fat is on my belly...and I can't get rid of it. So I wanted to try something more radical.

    I already:
    - workout weight lifting 4 to 5 times a day.
    - burn around 3k cals a day (measured using fitbit charge hr + chest HR monitor while working out)
    - eat around 2.5-2.7k cals very healthy food.
    - sleep 7.5 hrs a day
    - water, yep that too.

    Work is quite stressfull, that could be the last thing. But I'm not giving up on this. I need to investigate more, might even pay for a few sessions of a PT...if that helps in any way. They usually put me to do high intensity stuff which makes me loose loads of wight but not even 1% of belly fat...lol
  • SunnyPacheco
    SunnyPacheco Posts: 142 Member
    You can't bulk up and lose fat at the same time though. Pick one goal to achieve first. There's a thread on recomposition but that takes much longer to do.
  • loulamb7
    loulamb7 Posts: 801 Member
    Sunny's dead on. Usually adding muscle and losing fat are contradictory, unless you're new to lifting or doing a recomp, which as Sunny points out is a long process.

    I would suggest 3 things:
    1. for macros target .8 grams protein, .35 grams fat per lb of bodyweight, the rest in carbs
    2. use the calculator at http://scoobysworkshop.com/accurate-calorie-calculator/ or http://scoobysworkshop.com/accurate-calorie-calculator/ to help with calories based on goals
    3. post your question in the Fitness & Exercise forum, you'll probably get more input there

    Which lifting program are you following? Or did you create your own? How long have you been lifting? How long have you been eating at ~2500 calories/day?
  • PAV8888
    PAV8888 Posts: 14,139 Member
    loulamb7 wrote: »
    Sunny's dead on. Usually adding muscle and losing fat are contradictory, unless you're new to lifting or doing a recomp, which as Sunny points out is a long process.
    I would suggest 3 things:
    1. for macros target .8 grams protein, .35 grams fat per lb of bodyweight, the rest in carbs
    2. use the calculator at http://scoobysworkshop.com/accurate-calorie-calculator/ or http://scoobysworkshop.com/accurate-calorie-calculator/ to help with calories based on goals
    3. post your question in the Fitness & Exercise forum, you'll probably get more input there
    Which lifting program are you following? Or did you create your own? How long have you been lifting? How long have you been eating at ~2500 calories/day?

    Almost in 100% agreement, except:
    -Your protein goal assumes that you do not have current or hidden kidney problems.
    -Fat goal: 0.35g to 0.45g per lb of bodyweight is your MINIMUM fat goal.
    -the rest of your calories can be YOUR preferred mix of FAT and CARBS

    Note re: goals of eating protein above 0.8g per lb of bodyweight (which stands as a proxy for 1g per lb of lean muscle mass), that there is very little evidence that anything beyond this amount will either help you build muscle in a bulk, or help you preserve muscle in a cut.

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