Macros
abs1970
Posts: 235 Member
Trying to work out my macros is a nightmare. I'm currently 1730 calories a day - 40% protein, 30% carbs, 30% fat. Any help much appreciated 
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Replies
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If that's you in the picture, I'd say you've been doing something right.
I couldn't eat that much protein, but your choices are yours alone.1 -
cmriverside wrote: »If that's you in the picture, I'd say you've been doing something right.
I couldn't eat that much protein, but your choices are yours alone.
All me in the profile pic
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That is a lot of protein, which you don't need that much. What are your goals?0
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And what are your stats? Are you following a structured lifting program? I didnt see that in your other thread0
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second the current stats...40% protein seems high - I do 130g a day, which is about 25% and slowly losing BF0
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If I decrease my protein intake, what do I have to increase to make up to 100%? I don't eat a huge amount of carbs - porridge daily in the morning & occasionally brown rice or sweet potatodeannalfisher wrote: »second the current stats...40% protein seems high - I do 130g a day, which is about 25% and slowly losing BF0 -
Depending how you are measuring body fat, i wouldn't put too much into the results. And considering that is a current photo, you are more likely to be less than what you are currently measuring. I really don't know many women who have an ok six pack at over 20% body fat.
At 107 lbs, you only need about 80-107g max... not to say you can't eat more based on satiety/preference, but you won't get added benefit. If you aren't huge on carbs, you can increase fats. So you only need 20-25% of your calories from protein (~1g per lb of lean body mass to 1g per lb of total mass); And if you left carbs like that, you can do 45-50% fats.
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cmriverside wrote: »If that's you in the picture, I'd say you've been doing something right.
I couldn't eat that much protein, but your choices are yours alone.
All me in the profile pic
Don't change a thing!1 -
Depending how you are measuring body fat, i wouldn't put too much into the results. And considering that is a current photo, you are more likely to be less than what you are currently measuring. I really don't know many women who have an ok six pack at over 20% body fat.
At 107 lbs, you only need about 80-107g max... not to say you can't eat more based on satiety/preference, but you won't get added benefit. If you aren't huge on carbs, you can increase fats. So you only need 20-25% of your calories from protein (~1g per lb of lean body mass to 1g per lb of total mass); And if you left carbs like that, you can do 45-50% fats.
Ok, so are you saying change my goals to 108g protein, leave carbs as they are and increase fats to make up to 100%? Sorry to seem dense but this has really fried my brain!!0 -
Actually if I do that, my carbs are way higher than my protein which can't be right!!0
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I use the default macros 50C/30F/20P. For 1500 calories that puts me at 188/50/75. I usually go over on fat and stick at about 125-150g carbs.
I've been at a maintenance BMI of 21-22 for most of the last ten years. It's about calories, not macros.
I think you're over thinking this and basing it on questionable criteria. How did you arrive at the body fat percentage? You look great! Relax and enjoy it. 0 -
cmriverside wrote: »I use the default macros 50C/30F/20P. For 1500 calories that puts me at 188/50/75. I usually go over on fat and stick at about 125-150g carbs.
I've been at a maintenance BMI of 21-22 for ten years. It's about calories, not macros.
I think you're over thinking this and basing it on questionable criteria. How did you arrive at the body fat percentage? You look great! Relax and enjoy it.
Body fat was done at my gym last week wiith calipers & using the 7 site skin fold calculator. I'd probably agree with the overthinking bit though!0 -
Depending how you are measuring body fat, i wouldn't put too much into the results. And considering that is a current photo, you are more likely to be less than what you are currently measuring. I really don't know many women who have an ok six pack at over 20% body fat.
At 107 lbs, you only need about 80-107g max... not to say you can't eat more based on satiety/preference, but you won't get added benefit. If you aren't huge on carbs, you can increase fats. So you only need 20-25% of your calories from protein (~1g per lb of lean body mass to 1g per lb of total mass); And if you left carbs like that, you can do 45-50% fats.
Ok, so are you saying change my goals to 108g protein, leave carbs as they are and increase fats to make up to 100%? Sorry to seem dense but this has really fried my brain!!
I am saying your goal should be calories first, aim for about 100g of protein and let fats and carbs be whatever. My carbs are 2x my protein. Carbs are also beneficial for building muscle. They are anticatabolic in nature so they prevent muscle protein degradation and can help maximize muscle protein synthesis. So yes, carbs can be your bff.0 -
Ok, I'll be friends with carbs - I know I need more to see gains but I also don't want to put on weight.
Depending how you are measuring body fat, i wouldn't put too much into the results. And considering that is a current photo, you are more likely to be less than what you are currently measuring. I really don't know many women who have an ok six pack at over 20% body fat.
At 107 lbs, you only need about 80-107g max... not to say you can't eat more based on satiety/preference, but you won't get added benefit. If you aren't huge on carbs, you can increase fats. So you only need 20-25% of your calories from protein (~1g per lb of lean body mass to 1g per lb of total mass); And if you left carbs like that, you can do 45-50% fats.
Ok, so are you saying change my goals to 108g protein, leave carbs as they are and increase fats to make up to 100%? Sorry to seem dense but this has really fried my brain!!
I am saying your goal should be calories first, aim for about 100g of protein and let fats and carbs be whatever. My carbs are 2x my protein. Carbs are also beneficial for building muscle. They are anticatabolic in nature so they prevent muscle protein degradation and can help maximize muscle protein synthesis. So yes, carbs can be your bff.0
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