Nutrition Macros - What should i do?

topfighter78
topfighter78 Posts: 7 Member
in Food and Nutrition
Just bough the premium for MyFitnesPal cuz tracking my food is my biggest weakness. I use strength/weight training as my exercise.

But here is my problem:
(im 38 years old, 100 kilograms and 178cm high.

MyFitnessPal telss me to eat the following to reach my goal:

KCAL: 1560
FAT: 52g
Carbs: 195g
Protein: 78

When i check a few other calculators around and input my personal information i get something the lines of this:

KCAL: 1984
Fat: 80g
Carbs: 116g
Protein: 200g

As you can see there is a huge gab beteen carbs and protein on the two.

I weighttrain 4 times a week (squat,benchpress,deadlift,overehadpress and the likes)

But other than my training i am very stationary and dont get much exercise other than i also walk a few miles a day.

What should i go for in my macros? Right now my goal is weightloss and not losing to much muscle.

Thanks
Kim

Replies

  • cathipa
    cathipa Posts: 2,991 Member
    edited June 2016
    Ignore MFP macros. The other calculator has your carbs set low. What calculator did you use? From what stats you give this is what I get: 2200 calories, 176g protein, 88g fat, 176 carbs.
  • topfighter78
    topfighter78 Posts: 7 Member
    Bodylab and a few other i cant remember.(used 3 total and the same result more protein and less carbs) On a personal level the macros is important to me because of my weight/strength training.

    So what would you reccomend and what calculator do I trust... which one did you use.. Thanks for the help :)
  • cathipa
    cathipa Posts: 2,991 Member
    I calculate my own.
  • cecsav1
    cecsav1 Posts: 714 Member
    What you've calculated looks good. As another commenter said, ignore MFP macros. (As an aside, I refuse to pay for premium and just adjust my percentages to the closest numbers for macros.)
  • chocolate_owl
    chocolate_owl Posts: 1,695 Member
    The rule of thumb with protein is ~2g/kg of LBM. If you're 100 kg and 20% BF (made up for easy math), you have 80 kg of LBM and would need 160g of protein. MFP is way too low for you, but I think your other calculation is probably on the high side. Protein will probably be adequate for you in the 150-180g range. I also agree with the higher calorie/fat goal. You can always lower these later if you're not getting the results you want.
  • topfighter78
    topfighter78 Posts: 7 Member
    thanks all your giving me alot of feedback i can use. Ive always been good and doing my exercise but bad at actually knowing what i put into my mouth... lol so thats why the app looks like a god tool for me as i will slowly get alot of the food i eat put into it and start changing those bad habbits.

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