Adjust your macros

JazziJeff88

This app is good.
though I notice it doesn't fallow the rule of 1 lbs of protein per lbs of body weight if your lean. Or use your LBM (lean body mass) if your not.
so don't forget to adjust them to your needs if your training
So if you weigh 200lbs you should be at 200 grams of protein and then use the rest of the calories to fill in carbs and fats.

1g Protein =4 calories
1g Carbs = 4 calories
1g of fat =9 calories
That's the breakdown but this app really take all the work out of getting your macros. Verry important if you want a lean muscular physique. Probly more important then the workouts your doing.

3dogsrunning

Isn't the suggestion 1 gram of protein per 1lb of LBM, not total body weight?

JazziJeff88

You could go off that it depends on how lean you are if your over 20% body fat then yes I'm at 7% so it doesn't really make a dramatic difference but yes thank you for the comment

tomteboda

It's 0.6 - 1 g/kg body weight of you read the primary literature. Some moron failed to do a unit conversation and then the "simple metric" was spread around as gospel truth by fitness websites everywhere.

EvgeniZyntx

tomteboda wrote: »

It's 0.6 - 1 g/kg body weight of you read the primary literature. Some moron failed to do a unit conversation and then the "simple metric" was spread around as gospel truth by fitness websites everywhere.

It was 0.6 to 0.8 g/lb (NOT KG) bw or 1.3 g / kg and recent research suggests higher.

"Elevated protein consumption, as high as 1.8-2.0 g · kg(-1) · day(-1) depending on the caloric deficit, may be advantageous in preventing lean mass losses during periods of energy restriction to promote fat loss"
- here: http://www.ncbi.nlm.nih.gov/pubmed/22150425"


* Effect of protein intake on strength, body composition and endocrine changes in strength/power athletes. Hoffman JR, Ratamess NA, Kang J, Falvo MJ, Faigenbaum AD. J Int Soc Sports Nutr. 2006 Dec 13;3:12-8.
* Macronutrient content of a hypo energy diet affects nitrogen retention and muscle function in weight lifters. Walberg JL, Leidy MK, Sturgill DJ, Hinkle DE, Ritchey SJ, Sebolt DR. Int J Sports Med. 1988 Aug;9(4):261-6.
* Protein requirements and muscle mass/strength changes during intensive training in novice bodybuilders. Lemon PW, Tarnopolsky MA, MacDougall JD, Atkinson SA. J Appl Physiol. 1992 Aug;73(2):767-75.
* Influence of protein intake and training status on nitrogen balance and lean body mass. Tarnopolsky MA, MacDougall JD, Atkinson SA. J Appl Physiol. 1988 Jan;64(1):187-93.
* Dietary protein for athletes: From requirements to optimum adaptation. Phillips SM, Van Loon LJ. J Sports Sci. 2011;29 Suppl 1:S29-38.
* Protein and amino acid metabolism during and after exercise and the effects of nutrition. Rennie MJ, Tipton KD. Annu Rev Nutr. 2000;20:457-83.
* Hartman, J. W., Moore, D. R., & Phillips, S. M. (2006). Resistance training reduces whole-body protein turnover and improves net protein retention in untrained young males. Applied Physiology, Nutrition and Metabolism, 31, 557–564.

Athletes in training should even consider higher levels.

EvgeniZyntx

And Jazzi - there are also important minimum fat requirements.

usmcmp

The app defaults the macros to the RDA. You're free to change them.
http://www.myfitnesspal.com/account/my_goals/daily_nutrition_goals