Macro help!

maggie2092

Hi All,

I currently have about 85 lbs to lose. I've been doing a bit of research about TDEE, calorie deficits, and macros. The most confusing for me right now is Macros. I don't feel as if my macros are set properly. From what I'm reading, for weight loss I should be having a higher intake of proteins and fats, with a lower carb intake. Right now my carbs are set at 50%, protein at 20% and fats at 30% (I think!)
Looking for someone with experience to help suggest how I should alter my macros to maximize weight loss.

seska422

Calories are king for weight loss. As long as you are in a calorie deficit, you can pretty much use whatever macros work for you.

I've lost about 125 pounds using the MFP default of 50%C-20%P-30%F.

If you want some more protein, another popular ratio is for the Zone diet: 40%C-30%P-30%F.

terbusha

Yeah, the MFP macro suggestions suck LOL

Here is what I do.
Protein: 0.8-1.2 g/lb of lean body weight
Fat: 20-30% of your daily calories (I set mine to 25%)
Carbs: the rest of your daily calorie intake

Since fat and carbs are basically for energy, they are somewhat interchangeable. If you want a day higher in either of them, reduce the other's intake to compensate and stay on point for calories. Protein is the one I try to get on point every day. Do your best to get in ~3-4 doses of protein (at least 30g/dose) throughout the day to help protect your muscle as you diet down.

jjpptt2

Weight loss is about cals in vs cals out. Period.

Macros are important in other ways - they can help with body composition, dietary adherence, overall health, etc... but calorie balance is a far greater factor in weight management.

So specifically to your questions...
1) there is no optimal macro setting. A fairly balanced macro intake is usually a good place to start... something like 35% / 35% / 30%
2) changing your macros won't help with weight loss... calorie balance will.