Macros/IIFYM

RandilovestoRun

First off I apologize if this had been a frequent topic. Now to my question:
I have been seeing some things on tracking macros for your diet and when I entered my stats and goals into one of these calculators that will tell you how many calories to consume and how many per each macro I got different results from the calorie intake MFP recommended. MFP recommended 1320 and this macro website recommended 1700-2100 depending on what my goals were. I don't believe that this accounted for activity - meaning based on activity eat back a certain amount of those calories like MFP does. I usually burn between 300-600 calories per day. The macro website I looked at was macrofit.com.

Does anyone else have expirience with macros/iifym? Do you recommend? The macros they recommended was 52 grams of fat, 118 grams of carbs and 164 grams of protein. Those all seem so high!!!

cwolfman13

MFP's calorie goals are with NO exercise in your activity level...you log it after the fact and get more to eat.

IIFYM uses the TDEE method and would account for exercise in your calorie targets. You also have to take into account rate of loss targets...my guess is that you chose 2 Lbs with MFP and some % with IIFYM which may or may not equate to the same rate of loss target.

As far as macro breakdown goes, IIFYM defaults to a very high protein diet because it was essentially born out of the body building industry. The Y is actually pretty important in IIFYM as there is no singular optimal macro ratio.

Personally, I'd focus on calories first and just eat a balanced and varied diet...I only really started playing with my macros when I really started training and playing with my diet to see how it impacted performance and recovery. My protein range is anywhere from 0.6 grams to 0.8 grams per Lb of my body weight which gives me a pretty good range...often I need more carbs as I'm a cyclist.

MFP is a perfectly good tool if you understand how it works...if you exercise you would actually be eating more than 1320 (which is very low for a male).

In terms of those macros being high, really only protein is high...fat is moderate and carbs are pretty low on that ratio you posted.

RandilovestoRun

cwolfman13 wrote: »

MFP's calorie goals are with NO exercise in your activity level...you log it after the fact and get more to eat.

IIFYM uses the TDEE method and would account for exercise in your calorie targets. You also have to take into account rate of loss targets...my guess is that you chose 2 Lbs with MFP and some % with IIFYM which may or may not equate to the same rate of loss target.

As far as macro breakdown goes, IIFYM defaults to a very high protein diet because it was essentially born out of the body building industry. The Y is actually pretty important in IIFYM as there is no singular optimal macro ratio.

Personally, I'd focus on calories first and just eat a balanced and varied diet...I only really started playing with my macros when I really started training and playing with my diet to see how it impacted performance and recovery. My protein range is anywhere from 0.6 grams to 0.8 grams per Lb of my body weight which gives me a pretty good range...often I need more carbs as I'm a cyclist.

MFP is a perfectly good tool if you understand how it works...if you exercise you would actually be eating more than 1320 (which is very low for a male).

In terms of those macros being high, really only protein is high...fat is moderate and carbs are pretty low on that ratio you posted.

Thank you for the in depth reply. I put that I wanted to lose 1lb/week, I am woman , I know it's tricky with the name. This is all pretty new to me. I have accelerated the amount of activity and have been feeling pretty hungry lately. I have been running about 6 times per week and I have been lifting for about 1 hour 3 times per week and then also just some play time. I'm all for the slow steady race but at the same time I don't really feel like I'm seeing results. Maybe it's too soon. Thanks again for the answers - any other tips would be welcome!!

Chieflrg

Just do you know macros you need are based on your weight and if your doing a bulk or cut. You not worry about needing more depending on your activity level. Of course more calories are needed if your very active, just once you hit your macros...pretty much anything goes.