How to correctly figure out my macros?

kenzienal

How can I correctly figure out my macros?

Whatever I have it set to now is just a total random thing I found on the internet. I think its like 40% P, 30% C and 30% F.

I am 5'6 and currently at 148lbs. I have a desk job, but work out 6 days a week for 30 mins in a HIIT styled workout. Also doing IF 16:8.

My diet is not 100% perfect. I still make room for reeses cups or alcohol when I can fit in in my calorie budget, but I do manage to stay under 1500cals most days. I have been seeing weight loss lately, so its not that I am not losing or am on a plateau. Just generally curious about macros and how to reach them.

150grams of Protein just seems impossible to hit. I love protein, and feel like I eat a lot of it. But never come close to hitting that amount daily.

Plus I can't see how to reach it without going over my calories.

Any advice?

quiksylver296

You could drop your protein to 0.8 grams per pound of body weight, ~118 grams, and still be fine.

cmriverside

There is nothing wrong with the MFP macros. 50C/30F/20P

Why are you using the macros you have set? It's not necessary to eat that much protein.

TavistockToad

You don't need that much protein

cwolfman13

40/30/30 is the "zone" or zone diet and it's a fairly common breakdown when dieting.

Beyond that, macros are a pretty individual thing. I try to get between 0.6 - 0.8 grams of protein per Lb of body weight and about .3-.4 grams of fat per Lb of BW and round out the rest with carbs.

You don't need 150 grams of protein...more than 1 gram per Lb of LBM is just making really expensive glucose.

KickboxFanatic

You want to calculate your protein and fat from your lean body mass and then fill in your remaining calories with carbs. I use this calculator: https://rippedbody.com/how-to-calculate-leangains-macros/

You don't have to pay attention to the carb cycling part at the bottom if you don't want to.

Unknown

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kenzienal

cmriverside wrote: »

There is nothing wrong with the MFP macros. 50C/30F/20P

Why are you using the macros you have set? It's not necessary to eat that much protein.

Just read some BS online, and went with it.

Based of the calculator provided, I moved my settings back to that. Still, I am only averaging 60-90g of protein a day, and I eat a lot of meat I feel like. Maybe now with the 50/30/20 settings itll be easier.

I guess I just don't totally understand the importance of macros.. Atleast the correct reasoning. I've read so much on the internet and forums anymore, I feel braindead on the topic of health/fitness.

TR0berts

kenzienal wrote: »

How can I correctly figure out my macros?

Whatever I have it set to now is just a total random thing I found on the internet. I think its like 40% P, 30% C and 30% F.

I am 5'6 and currently at 148lbs. I have a desk job, but work out 6 days a week for 30 mins in a HIIT styled workout. Also doing IF 16:8.

My diet is not 100% perfect. I still make room for reeses cups or alcohol when I can fit in in my calorie budget, but I do manage to stay under 1500cals most days. I have been seeing weight loss lately, so its not that I am not losing or am on a plateau. Just generally curious about macros and how to reach them.

150grams of Protein just seems impossible to hit. I love protein, and feel like I eat a lot of it. But never come close to hitting that amount daily.

Plus I can't see how to reach it without going over my calories.

Any advice?

Probably 40% C, 30% P, 30% F - that's the classic "Zone" diet.

As has been mentioned - probably anywhere between 0.6-0.8 g protein per lb BW (which is likely 0.8-1.0 g per lb of LBM) - so between 89-118 g of protein. I'd recommend closer to 118, but I wouldn't sweat it too much for now.

Also, about 0.35-0.4 g fat per lb BW - so 52-59 g of fat.

After that, you can fill up the rest however you like and whatever you find works for you. Funnily enough, this breakdown (using 115 g of protein and 52 g of fat) puts you at about 39% C, 30% P, 31% F - so pretty darned close to the Zone diet recommendations.