Help with calculating and counting Macros

kas1317

Hello,

I have been maintaining on MFP for years now and am only tracking calories. I am interested in calculating/counting macros now.

How many of each should I be hitting daily?

5'1
113 lbs
desk job



thanks

Dano74

It's all based on your goals, honestly. If you're gaining, they'll be different than for fat loss. That said, an "easy" way to do it is to look at your MFP % and reverse math your macro percentages from total calories into grams.

Carbs/Protein = 4 calories per gram
Fats = 9 calories per gram

zbobbsemple

I personally base it on my body type. I need to follow a low fat diet therefore my fat is 20%, carbs 40%, and protein 40%. If I find this is not working I switch it up, but I know fat is an issue for me even if its healthy fats so that is always going to me lower. If I find my belly is looking bigger than I drop carbs to a reasonable amount for mental stability and up my protein. Its not something most people get right the first time but over a 3-4 week period of setting macro goals you start to learn which ones work and what don't. But it make take some trial and error. If you do not know where to start then use the goals MFP sets for you and see how your body changes and modify as you see fit.