Macros & weight loss (for the experienced in macro counting)
RachNRoll
Posts: 192 Member
Hi there, I used to only count calories (deficit) for weigh loss but lately I’ve been taking a closer look at macros as well, since I started lifting. I am doing 40% carbs, 40% protein and 20% fat.
I was wondering if I end up surpassing my carbs intake but still keeping it under my calorie goal, what does this mean? How bad is it or how does that affect me, considering the fact that I want to lose weight?
Please help
I was wondering if I end up surpassing my carbs intake but still keeping it under my calorie goal, what does this mean? How bad is it or how does that affect me, considering the fact that I want to lose weight?
Please help
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Replies
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For weight loss macros are less important than calories, so if you miss the macro goals but hit the calories your will still lose weight.
If you routinely fail to hit your protein goal that MAY impact your recovery and/or lead to more muscle wastage (although your strength training would give some protection against muscle loss). If you routinely and significantly fail to hit your fat goal you may find that your mood and health dips.
Summary: Try to hit your macros but don't stress if you don't every day.0 -
As long as you are still in a deficit it will not matter. You also don't need as much protein as you think. 40% is fairly high IMO. Personally, I take my weight in kilograms and multiply by 1.6 to get my protein intake. But that is for another thread
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As long as you are still in a deficit it will not matter. You also don't need as much protein as you think. 40% is fairly high IMO. Personally, I take my weight in kilograms and multiply by 1.6 to get my protein intake. But that is for another thread
You could be right but also 40% could be spot on. That is the problem with macros as a % - your 1.6 x kg is a much better way of calculating*
If you're on 1200 cals and 40% from Protein that is 120g per day. On the other hand, if your eating 3000 cals per day 40% would be 300g which is huge!
National health guidelines are often on the low side and would have 120g as upper value or even excessive, but they don't tend to (UK doesn't) take into account those that strength train or train for sports.
* I tend to keep protein and fat values (in grams) constant whether cutting, bulking, or maintaining and just vary my carbs.
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StealthHealth wrote: »As long as you are still in a deficit it will not matter. You also don't need as much protein as you think. 40% is fairly high IMO. Personally, I take my weight in kilograms and multiply by 1.6 to get my protein intake. But that is for another thread
You could be right but also 40% could be spot on. That is the problem with macros as a % - your 1.6 x kg is a much better way of calculating*
If you're on 1200 cals and 40% from Protein that is 120g per day. On the other hand, if your eating 3000 cals per day 40% would be 300g which is huge!
National health guidelines are often on the low side and would have 120g as upper value or even excessive, but they don't tend to (UK doesn't) take into account those that strength train or train for sports.
* I tend to keep protein and fat values (in grams) constant whether cutting, bulking, or maintaining and just vary my carbs.
Absolutely. Those percentages change depending on daily calories. That's why I use formulas instead of percentages.
I love the idea of using carbs as a sliding scale to be adjusted for bulks and cuts while keeping fat and protein consistent. Spot on!0 -
@StealthHealth and @J72FIT thank you for your input, that was very helpful but one thing: is it 1.6 x kg in total or 1.6 x kg of lean body mass? Because I’ve heard about this last one.
I rarely reach my protein intake, even though I eat a lot of lean meat or fish, sometimes protein shake or protein bar, or icelandic yogurt (as a treat but also great in protein) and still never reach the goal that MFP sets for me. I’m on 1400 kcal per day by the way. The carbs is usually my struggle, but I’m learning a lot about the macros in food and getting better but still, sometimes things just go out of hand! lol0 -
Kg formula is total body weight.0
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So for me, 1.6 x 82 kg (total body weight) = 131.2 grams of protein per day...0
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@StealthHealth and @J72FIT thank you for your input, that was very helpful but one thing: is it 1.6 x kg in total or 1.6 x kg of lean body mass? Because I’ve heard about this last one.
I rarely reach my protein intake, even though I eat a lot of lean meat or fish, sometimes protein shake or protein bar, or icelandic yogurt (as a treat but also great in protein) and still never reach the goal that MFP sets for me. I’m on 1400 kcal per day by the way. The carbs is usually my struggle, but I’m learning a lot about the macros in food and getting better but still, sometimes things just go out of hand! lol
140 grams of protein sounds like a lot. Nothing dangerous about it, just unnecessary...0 -
Based on that calculation, I'm getting exactly the grams of protein I need each day. I've set my macros to 35 carbs/30 fat/35 prot. This seems to be a ratio I can reach each day. I did have mine set as 20 c/40 f/40 p once and never met it. Basically I want to hit my protein, aim for fat and not go over my carbs %'s.... that's my goal. I'm focusing on reshaping so need to lose weight but also lifting too.0
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MFP wants me to have more protein than I should according to that formula (which is okay since I barely even reach it). My weight is 74Kg so I should be having 118 gr of protein instead. Although my goal weight is 68Kg so I should decrease the protein amount throughout time, right?
I’m still a bit confused because since I’m lifting it doesn’t seem right to cut the protein…
Sorry for being too pushy with this, I just want to be more educated and all..
I’ll keep trying to find a way to cut my carbs a bit more.0 -
MFP wants me to have more protein than I should according to that formula (which is okay since I barely even reach it). My weight is 74Kg so I should be having 118 gr of protein instead. Although my goal weight is 68Kg so I should decrease the protein amount throughout time, right?
I’m still a bit confused because since I’m lifting it doesn’t seem right to cut the protein…
Sorry for being too pushy with this, I just want to be more educated and all..
I’ll keep trying to find a way to cut my carbs a bit more.
At your weight, 118 grams of protein per day is perfectly fine. That is more then enough. Honestly, as long as you hit at least 100 grams per day you are good...0 -
That said, getting more then that is fine too. Just don't stress over it. Get at least 100 grams, relax and enjoy the process...0
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