What are YOUR macros??

nickie1129

Title says it all. I'm curious as to what everyone does as their macros. Feel free to add why you chose those and any benefits from them. Thanks everyone!

Eddie__Jones

193p, 193c, 73f.

fatfudgery

285g protein, 84g fats, 475g carbs. I'm always a little high on protein, sometimes fats, too (at the expense of some carbs.)

I picked the fats number to be at .35-.4g per pound of body weight for no other reason than I've heard Drs. Mike Israetel and Layne Norton say that should be your minimum. The protein goal started at 1g/lbs, but crept up slowly as I reverse dieted after my last cut. Then I just fill up the rest of my calories with carbs because... well, carbs are love, carbs are life.

ho11y4271

fat 54g carbs 158g protein 70g

These are macros I can stick to and works well in my diet.

Phrick

fat 136g / carbs 70g / protein 88g

vhuang121

Trying to shed some fat so I try get under 20 carbs, at least 1g of protein per body weight so 150g or more and enough fats but no more that 20g of saturated fat

smileymaxine

My carbs change a few times a week
Protein goes up workout days
C 100-120 ( higher carb days 150-190)
P 140-180
F 70-80

dropitlikeasquat87

C 167 f 46 p 137

Heartlight441

Well, mine varies by grams as I have my calories zig-zagged plus I allow a bit more carbs on workout days and a bit more protein thus the fat is slightly lower.

Carbs 91g
Fat 64g
Protein 127g

megemrj

fat 101g / carbs 16g / protein 81g

I'm HFLC, so:

Fat macro: not something I try to hit but its fine if I do. I add fat to meet satiety and will not purposely reject a food based on this macro. Some days I meet it, go over, but most days I'm under it.

carb macro: I'm usually under [net] but don't stress if I go over by eating whole fresh foods (vegs/fruits), to a point. My carb overages are also limited by my autoimmune reactions, so too many "good" carbs can cause a reaction. Bread, cookies, sugary drinks, etc usually equal nearly immediate reactions if not then within an hour or 2, so they are off limits or few and far between. I will & do reject high carby foods as they reduce my satiety feelings and and create issues (autoimmune/cravings/headaches, etc) for me.

Protein macro: I try to reach or get close to this in order to retain muscle as I lift and do various kinds of exercise most days. I try really hard not to go over as too much can trigger the above symptoms. I will reduce (not omit) these foods to what my macros allow.

With all of the above being said, if at the end of the day I'm hungry, I will eat whether my macros says I can or not. Doesn't happen often but I listen. I may not lose the fastest but I am losing, do not feel deprived, and feel better than I have ever in my life!

FitnessGirl11mfp

Bump. To read later.

peaceout_aly

Everyone always gets thrown off when they look at my diary because I go by what my trainer set for me and just attempted to adjust my diary to make it as close as possible (why don't they have a fully customizable option!?)

Calories - 1,400
Protein - 110 grams
Sugar - below 40 grams
Carbs - below 130 grams

sardelsa

Not really tracking atm but they usually are around:

Protein: 135g
Fat: 105g
Carbs: 304g

BLifts38

Fat: 45g
Carbs: 161g
Protein: 125g

BLifts38

peaceout_aly wrote: »

Everyone always gets thrown off when they look at my diary because I go by what my trainer set for me and just attempted to adjust my diary to make it as close as possible (why don't they have a fully customizable option!?)

Calories - 1,400
Protein - 110 grams
Sugar - below 40 grams
Carbs - below 130 grams

They do -- but you have to pay for the app.

sijomial

Protein - 1g per lb of estimated LBM (minimum)
Fat - 0.4g per lb of bodyweight (minimum)
Carbs - wherever they happen to fall within calorie allowance.

Base calories 2000 + loads of exercise cals.

Protein and fat as minimums is far more flexible than set numbers or percentages.

lseed87

30% carbs
35% protein
35% fat

Unknown

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sunnybeaches105

For the purposes of MFP, 35% protein, 35% carbs and 30% fat, but I target a 200 grams of protein and 70 grams of fat per day. That's based on 0.35 grams of fat per pound of body weight and 1 gram of protein per pound of body weight (extra protein because I'm cutting and 43 years old).

cmtristani

I have a goal of 40% protein, 30% carbs, 30% fat. I am usually under protein a little bit, but that's what I shoot for.

MsND

I'm setting my macros at 5% carbs, 25% protein and 70% fat. The point is to lower my base insulin rate, then keep it low when I eat. I'm down 6 in two weeks. And the meals keep me full, no need for snacking.

marilynellem9

75%FAT
20%PROTEIN
5%CARBS

Vegplotter

I'm aiming for 40% carb, 30% protein and 30% fat. My average last week is shown below. As you can see I've changed the goals since then.

RoxieDawn

40 (p), 30 (f), 30 (c) = bulk macros..

Do we get a prize for answering? Why so curious?

J72FIT

Art the moment...

2450 calories per day
245 grams carbs
95 grams fat
153 grams protein

Coming off a cut due to injury and slowly bringing cals up to maintenance...

cecsav1

1364 calories
136 g protein
68 g carbs
61 g fat

Pam_Shebamm

1300 kcal
135g protein
60g fat
55g carbs + 100% exercise cals

CrabNebula

High protein, high fiber, lowish carb, lowish fat. This is mainly the result of caloric engineering than I want to go low fat or low carb. I really don't care about that, tbh.

blopmiyers

160P 280C 85F

robot_potato

40% carbs
25%protein
35%fat

It's sustainable for me. Keeps me full and happy.

Chieflrg

190 P
90 F
No idea carbs
Cals 3800