Macros recommendations: A bit confused

lwr731

An online calculator recommended that my daily intake shoule be 25% carbs, 35% fat, and 40% protein. I rounded the numbers so that I could edit my settings on MFP. Today was my first day of following this recommendation, and it is much more difficult than I expected. It should be noted that I ate what I had on hand, but in watching the numbers prompted me to make a few different choices.

I have consumed high carbs/low protein for a long time, but I have never paid much attention to the numbers. In my years of calorie counting & food logging I noticed the result. My question is this: Is the 25-35-40 distribution a little extreme? I think it will be difficult to increase protein to this level while cutting carbs.

A little about me: I am a 58-year old female. I have lost 25 pounds over the last four months, and my goal is to lose another 46. I am treated for depression & anxiety, which might explain the carb craving. I take Wellbutrin & Buspar. I am not sure that is relevant except that I have had a few episodes of weakness/extreme fatigue since I started meds, to the point that I ceased my morning dose of Buspar (with doctor's blessing). Things improved somewhat, but episodes seem to have returned. Several years ago I was dx with reactive hypoglycemia, which means if I consume excess carbs (esp. sugar) my blood sugar drops drastically afterwards. It seems a lower carb diet might be good for me.

Any feedback? Thank you in advance for your time.

cwolfman13

Where did you get those number? My guess would be that it results in an excessive amount of protein which ultimately just gets turned into expensive glucose.

Most people who do lower carb do higher fat with moderate protein.

Another common ratio is 40c/30p//30f which is referred to as "the zone" or "the zone diet"

I've honestly never seen anything like the ratio you posted.

kommodevaran

Yes, it's extreme, difficult, and unnecessary. Low carb is high fat, and not even low carb is necessary for weight loss. Sticking to a calorie deficit is necessary for weightloss. A balanced diet - and balance can be achieved in a number of ways - is not necessary, but very helpful, for weightloss, because it makes sticking to the calorie deficit easier.

californiagirl2012

I find that for me the percentages make it more complicated than it needs to be. Like you, I'm 56 and I've lost 85 pounds (and kept it off for nearly 6 years now) but did it without making my life so complicated. I'm 5 foot nothing so my window for deficit/maintenance calories is very narrow, but it's pretty narrow for the average female in general.

like you, I find added processed sugar to give me negative effects, but so does my healthy 6'1" husband, so we've cut out all processed sugar. We might allow honey, fruit, maple syrup a bit on occasion. Actually I eat a lot of fruit when I can fit it in my calorie budget and it pushes out other foods so I really have to pay attention to protein first. The movie "Fed Up" is a good one to watch if you can ignore agenda and focus on the science facts it does provide on what the "too much" sugar consumption actually does to make you feel so ill.

But back to macros. I find that if you simply focus on mostly whole foods, 1-5 ingredients, and focus on protein and veggies, and then just enough carbs/fat to meet your calorie goal it keeps it simple. Height certainly matters but most females do better on a deficit if they get 80-100 grams of protein. Experiment with that instead of the macros for a bit, then see where the macro percentages land. Tweak to what feels best to you, then adjust the macro's for what makes you FEEL BEST. Remember your body is the end game, regardless of any theory, guru, chart, doctor, nutritionist, all the myriad of opinions on here. The answer is in YOU, and it's the best answer you will get. Once you get it figured out and feel good for awhile just OWN IT and don't let others ever again take that ownership. We are all just a bit unique that way.

LiftingLisa

I have a trainer that told me to try for 40 protein, 35 carbs, and 35 fat. Which just means out of all the calories I eat during the day, that's where they should be coming from. It is had to hit the numbers right on, but I don't stress about it too much. As long as I'm close to those percentages (even if a little over) and still under my calories for the day, I feel like it was a good day. Last week was the first week I actually paid attention to my macros and lost 1.8 lbs. even though I didn't hit them exact.

ahoy_m8

FLgirl40 wrote: »

I have a trainer that told me to try for 40 protein, 35 carbs, and 35 fat. Which just means out of all the calories I eat during the day, that's where they should be coming from. It is had to hit the numbers right on, but I don't stress about it too much. As long as I'm close to those percentages (even if a little over) and still under my calories for the day, I feel like it was a good day. Last week was the first week I actually paid attention to my macros and lost 1.8 lbs. even though I didn't hit them exact.

Are these percentages-- they add to 110%?

OP, it sounds like too much protein to me, but I don't know your calorie goal. I agree with californiagirl that if you first establish your minimums in grams, you can experiment with what macro balance feels best to you, either low carb high fat or high carb low fat. High protein risks constipation short term, gall stones long term, and it's expensive.

Protein minimum (muscle sparing fat loss): 1g/ pound LBM
Fat minimum: 0.35g/ pound body weight

FWIW, I feel best on equal calories, 33-34-33 on average, but any given day can be +/-10% for each macro. Congrats on your success so far!

trigden1991

MACROS DO NOT MATTER IN THE GRAND SCHEME OF THINGS!!!!

*Sorry for shouting

Charis50

Barring medical issues, the best plan for weight loss is the calorie-deficit-inducing plan that you can stick with.

OP, you've lost about 25 pounds in four months, which is great progress--is there a reason you need a new approach?

(Your question did mention some ongoing medical/health concerns. If any of these have prompted you to drastically amp up your protein level, you might consider consulting your physician about a healthy range of macros for managing your particular health concerns, and then go from there.)

SolotoCEO

For weight - it's the calories. For health - it's the macros. My initial reaction was this is an extremely high protein %. I also read an interesting article today - http://www.ksl.com/?sid=42221784&nid=1010&title=high-protein-diet-linked-to-heart-failure-in-older-women regarding high protein and older women. (I realize that there are "studies" supporting about everything.) I did find it interesting.

cqbkaju

If you are exercising hard, especially if you are lifting weights (you should be, in my opinion - barring medical restrictions) then the macros help, as a starting point but your world will not end if they are not spot on.

40% carbs, 40% protein, 20% fat works for me.

If you are overweight, then body weight * 0.8 = grams of protein per day is commonly cited.
This is until that number is equal to your body weight.
Afterwards you can go with 1 gram of protein per pound of body weight.
Fill in the remaining calories with mostly carbs and a little fat.
A simple way to do it is set the carb grams to the same grams as your protein, hence "40/40/20"
If you think that is too many/not enough calories for your goals then adjust as necessary.

If you are not exercising hard then it does not matter quite as much unless you are doing a lot of Steady State cardio, which could catabolize muscles for protein.
That is one reason why many runners look practically emaciated.
If you like that look then it doesn't matter, I suppose.

Macros are just an easy way to track what you are eating compared to what you probably should/should not be eating.
It should help with the math, not stress you out too much.

Your Mileage May Vary

lwr731

Thanks to all of your for very good feedback. I was not comfortable with the recommendation for such high protein, so I am glad I asked the question. Although calorie counting continues to work in terms of weight loss, I wnted to refine my plate a bit. Simple carbs are my kryptonite!
As far as working out: I love, love, love cardio, but I know it isn't enough. I do lots of varying speeds & inclines, and I recently began lifting some weights.
Your input has been very insightful & helpful.