Your favourite %macros ?

lige00
lige00 Posts: 15 Member
edited November 18 in Getting Started
I'm on 50%carbs 30%prot 20%fats

1900kCal - gymworkout2/week and cardio
What about you?
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Replies

  • MsHarryWinston
    MsHarryWinston Posts: 1,027 Member
    40% P/ 30% F/ 30% C
    weightlifting 3 times a week
  • Tried30UserNames
    Tried30UserNames Posts: 561 Member
    I have mine set at 35% carbs/35% fats/30% protein, and 1300 calories.

    However, my goal is to get a minimum of 100 grams carbs, 100 grams protein and 50 grams fat regardless of macros. I walk and do cardio/strength training videos at home several times a week. The days I don't exercise, I work at a physically active job. I eat over my base calories by a couple hundred every day on purpose.
  • L1zardQueen
    L1zardQueen Posts: 8,753 Member
    My favorite macro is carb 100% of the time. Lol
  • lynn_glenmont
    lynn_glenmont Posts: 10,097 Member
    I don't worry about percentages. I have raw numbers in grams for protein and fiber that I focus on (I have one for fat as well, but since I seldom fall short of that without planning for it, it's not something I focus on). So long as I hit the grams, I don't worry in the least about percentages.
  • lige00
    lige00 Posts: 15 Member
    lynn_glenmont wrote: »
    I don't worry about percentages. I have raw numbers in grams for protein and fiber that I focus on (I have one for fat as well, but since I seldom fall short of that without planning for it, it's not something I focus on). So long as I hit the grams, I don't worry in the least about percentages.

    Ok and how do you decide the quantities in grams?
  • bbell1985
    bbell1985 Posts: 4,571 Member
    edited May 2017
    I like to diet on 130 g of protein, 40g of fat, and the rest in carbs.
  • lige00
    lige00 Posts: 15 Member
    bbell1985 wrote: »
    I like to diet on 130 g of protein, 40g of fat, and the rest in carbs.

    How much is the rest? 200g 100g carbs or less, it depends on your activity imo
  • livingleanlivingclean
    livingleanlivingclean Posts: 11,751 Member
    I don't do percentages ether... I work out protein and fat grams and carbs make up the rest

    Currently 150P, 50F
  • bbell1985
    bbell1985 Posts: 4,571 Member
    edited May 2017
    lige00 wrote: »
    bbell1985 wrote: »
    I like to diet on 130 g of protein, 40g of fat, and the rest in carbs.

    How much is the rest? 200g 100g carbs or less, it depends on your activity imo

    It depends on my TDEE and how aggressive of a deficit I want. Protein and fat are about 880-900 calories, so carbs are around 100-150g.
  • sqwelchy_2007
    sqwelchy_2007 Posts: 12 Member
    I'm on 39 carbs 39 protein 22 fat. Struggling to get a solid meal plan sorted.
    Gym once a week for 2 hours and 1 hour everyday at home.
  • livingleanlivingclean
    livingleanlivingclean Posts: 11,751 Member
    lige00 wrote: »
    bbell1985 wrote: »
    I like to diet on 130 g of protein, 40g of fat, and the rest in carbs.

    How much is the rest? 200g 100g carbs or less, it depends on your activity imo

    I carb cycle so it depends on the day. It also depends on whether I'm trying to lose, maintain or gain and my calorie needs for those goals
  • lige00
    lige00 Posts: 15 Member
    Low carbs for a strong deficit of course! But with a very Low carbs diet we have a strong catabolism of muscles...how do you manage this?
  • bbell1985
    bbell1985 Posts: 4,571 Member
    lige00 wrote: »
    Low carbs for a strong deficit of course! But with a very Low carbs diet we have a strong catabolism of muscles...how do you manage this?

    We manage because it's false. You mean a diet with a large deficit? My TDEE is 1800, I also carb cycle as well with two higher days. I average 1500 for weight loss, therefore it is not a large deficit. .5lb loss per week.
  • broncobuddee
    broncobuddee Posts: 372 Member
    I don't remember the percentages but:
    130g minimum protein
    100g maximum carbs
    75g fat (plus or minus 10g)
  • livingleanlivingclean
    livingleanlivingclean Posts: 11,751 Member
    lige00 wrote: »
    Low carbs for a strong deficit of course! But with a very Low carbs diet we have a strong catabolism of muscles...how do you manage this?

    Low(er) carbs in a deficit, but because I make sure I get the protein and fat, so carbs are naturally lower. I dont purposefully pick lower carbs, or say I do low carb.

    And low carbs doesn't necessarily mean large deficit. Eating sufficient protein and resistance training helps to maintain muscle as much as possible
  • lynn_glenmont
    lynn_glenmont Posts: 10,097 Member
    lige00 wrote: »
    lynn_glenmont wrote: »
    I don't worry about percentages. I have raw numbers in grams for protein and fiber that I focus on (I have one for fat as well, but since I seldom fall short of that without planning for it, it's not something I focus on). So long as I hit the grams, I don't worry in the least about percentages.

    Ok and how do you decide the quantities in grams?

    That's really going to depend on your goals. I go for a minimum of 21 g fiber/day and 50 g of fat/day; I'd rather be able to base my fat goal on meeting EFA requirements, but available nutritional information doesn't really allow for that. Given my typical food intake, 50 g of fat would seem to allow a comfortable margin for meeting EFA requirements. I base my protein on body weight -- 0.8 g of protein/kg of BW per day, which is the RDA, . In both cases I'm happy to get more, but if the end of the day arrives and I'm below those goals, I'll generally try to make up the deficit in a snack. There are people on MFP who argue strongly for much higher g/kg or g/lb goals, and there's nothing wrong with a higher goal. I have been subjected to extremely hostile comments in the past for mentioning the .8g/kg RDA, and I'm not interested in engaging with anyone who feels it is their mission to berate me on this subject.
  • lige00
    lige00 Posts: 15 Member
    Great job guys! And what about cheat day??
  • livingleanlivingclean
    livingleanlivingclean Posts: 11,751 Member
    lige00 wrote: »
    Great job guys! And what about cheat day??

    I don't do cheat days. I have days of higher cals/carbs worked in to my deficit during weight loss phases that allow me to enjoy more "fun" foods that wouldn't normally fit. They don't make me deviate from my goals. Lower carb/cal days during the week balance the higher day.

    I don't agree with attaching negative connotations to foods (good or bad, clean or dirty) or eating styles (cheating)
  • lige00
    lige00 Posts: 15 Member
    Thanks for your Point, I'm agree. I never did cheat d. but maybe it could be easier, if you know that you can eat something forbidden! Anyone do cheat day?
  • livingleanlivingclean
    livingleanlivingclean Posts: 11,751 Member
    lige00 wrote: »
    Thanks for your Point, I'm agree. I never did cheat d. but maybe it could be easier, if you know that you can eat something forbidden! Anyone do cheat day?

    There are no forbidden foods. That's the point. "forbidden" is a negative association. You can eat what you like as long as you make it fit your macros/calories.
  • Skee_2802
    Skee_2802 Posts: 297 Member
    No percentages but macros set at:
    Protein: 250
    Carbs: 180
    Fats: 70

    Strength train 4 days a week.
    17k daily step count.
    Cardio on off days and carb cycle bringing it down to 140 for 2 off days.
    Then down to 100 for 1 day (only for 4wks then back to 140).

    Cheat days sometimes but within reason... Sometimes
  • luluinca
    luluinca Posts: 2,899 Member
    My percentages are roughly 40% C, 30% F and 30% P. And I do what I call a splurge meal or two on the weekend. I try to keep it close to my maintenance range and do a bit of a higher deficit during the week to make up for it. I don't go crazy but will have a glass of wine or maybe a bit of dessert that I normally don't have during the week. We usually eat out at least once on the weekend and so it incorporates a few extra calories there as well.

    Down to the last 7 lbs to lose out of almost 70 so I guess it's working.....LOL

    I strength train 4 days a week and run twice a week normally.
  • bbell1985
    bbell1985 Posts: 4,571 Member
    lige00 wrote: »
    Great job guys! And what about cheat day??

    I don't cheat. Cycling carbs is helpful so that I can have some higher calorie days, because I'm not one of the "everything in moderation" peeps. I like volume.

    I will take a refeed once every few weeks. It's logged. And it's not cheating.
  • MsHarryWinston
    MsHarryWinston Posts: 1,027 Member
    edited May 2017
    I'm also on team "No Cheat Day" because I also don't agree to attaching negative connotations to foods. I don't believe in thinking of certain foods as "bad" or "forbidden". There isn't a single thing I don't allow myself you eat, though there are things I have decided "aren't worth it", in terms of meeting my goals. An important distinction.
    I find ways to work things I enjoy into my regular meal planning. If I have a special occasion or party that I need to attend I may decide to eat at maintenance that day.
  • lige00
    lige00 Posts: 15 Member
    To much proteins turn in sugars. How many gr. prot (max) can be taken each meal?
  • Gamliela
    Gamliela Posts: 2,468 Member
    edited May 2017
    I'm 75% carbs 15% protien and 10 % fat now. I'm enjoying the fresh fruit and vegetables especally the greens we are getting here lately for spring. Colorful and refreshing.

    edit to add: No cheatdays here. sometimes I eat some tree nuts which brings the fat macro up a bit higher.
  • lige00
    lige00 Posts: 15 Member
    Nice! How many kcal/day?any sport/activity?
    I like fruit too,but I know that too much fruit sugar is bad, because it makes blood glucose and insulin go high, and too much fiber causes bloated stomach and bellyache. When I want to lose weight, I don't eat too much fruit with high fruit sugar (grapes, bananas, mangos, cherries, apples, pears and kiwi fruit) and I include more vegetables in lieu of the high-sugar fruit!
    What do you think about my opinion?
  • livingleanlivingclean
    livingleanlivingclean Posts: 11,751 Member
    lige00 wrote: »
    Nice! How many kcal/day?any sport/activity?
    I like fruit too,but I know that too much fruit sugar is bad, because it makes blood glucose and insulin go high, and too much fiber causes bloated stomach and bellyache. When I want to lose weight, I don't eat too much fruit with high fruit sugar (grapes, bananas, mangos, cherries, apples, pears and kiwi fruit) and I include more vegetables in lieu of the high-sugar fruit!
    What do you think about my opinion?

    I don't agree with your opinion at all. I have no issue eating fruit when dieting. As long as you are still fitting in sufficient protein, fat and getting enough fibre, your fruit consumption and the natural sugars shouldn't be an issue. (unless of course you have a medical reason to avoid sugar, or fibre, or fruit)
  • Gamliela
    Gamliela Posts: 2,468 Member
    Yes, I know fruit has sugar but at the moment I am not worried about that. I can keep my calories at the right amount with a lot of fruit and a lot of vegetables so its ok, I don't gain weight. I don't know about insulin spiking, I feel good eaing like this. There is some bloating over the day from so much fiber, but I can stand it. I may need to limit the super sweet fruits. What fruit do you eat instead of the sweet fruits?


    I just do walking and ordinary day to day work, groceries, housework, yoga asanas, nothing spectacular like the gym or running.
    My TDEE at the moment is probably around 1400 to 1500 calories, I am having to rest from some inflamation.
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