What will be the best macros nutriments for a vegan at 1200 calories

muse12345

Hi,

I'm a vegan and new on my Fitness pal. I just quit my Weight Watchers app since it's now useless for a vegan with the new program (I can't track my protein anymore since they come from beans and tofu mostly). With my Fitness pal, they build me a program but I always surpass my glucides by a bit... Maybe it's normal since i'm vegan... Is it??? What will be the best pourcentage in glucides, proteins and lipides for a vegan?

DivaDreamer77

Honestly, I don't know. Perhaps try the app "Eat This Much". It's a great program. You can set the grocery lists to vegan and it will customize your meals to your calorie range. You can also "like" or "dislike" recipes so they either repeat again later on or never reappear on your menu if you don't like/won't eat them.

Worth checking out in my opinion. Hope this helps!

nowine4me

Assuming you mean protein, fats and carbs, just use the default

AnnPT77

Macro nutrient needs for vegans are exactly the same as macro nutrient needs for non-vegans. Some macro/micro nutrients might require more planning in order to get from a vegan diet, but the needs are the same. (Same is true for me, as a vegetarian for over 43 years).

Why not just use the MFP macro defaults to start, and adjust later if you learn something that makes you want to tweak them?

janejellyroll

Like @AnnPT77 says, vegans don't have different macronutrient needs than the general population. We may choose to get more of our calories from carbohydrates than some non-vegans do, but our needs don't change just because we aren't eating animal products. I began with the default recommendations and tracked how I felt over time. Based on my natural eating patterns and how I feel best, I'm now at about 50-60% carbohydrates, 20-30% fat, and 15-20% protein. I don't aim to hit anything exactly, I just focus on getting enough fat and protein.

muse12345

A big thanks! I was just worried because my carb was a bit higher (I think it's normal because the way a vegan diet is done). Thanks a lot!

ShelbyLynnMFP

Fellow vegan here! I’m just getting back into tracking, but I find that making sure I have proper supplements (a multivitamin a few days a week, B12, etc.) and planning my meals in advance is helpful. I try to eat whole foods as much as possible. Take a few minutes (or longer) before grocery shopping to review the recipes you’ll be using for the week. Are they too carb heavy? Are they missing some greens? Look and see how you can boost the nutritional value and then shop! As far as protein goes, I do like protein shakes made with Vega or Amazing Greens powder as a low-carb, low-cal way to boost my protein intake and nutrition.

ShelbyLynnMFP

Also- I tend to sit at 50% carbs, 30% fats, 20% protein normally. For me, these values are perfect.

mfz73

I started with 80-10-10 (80% Carbs, 10% Fat, 10% Protein), this seems to be the norm. All from whole foods, fruits veggies, legumes, and grains. You can always tweak the numbers to fit your needs. I have been HCLF for over 2 years now and this seems to work best for me. When I eat too much fat I feel sluggish.

nickssweetheart

I do around 60/20/20 or thereabouts. I would be starving on 80/10/10. I need more fat than that to feel satiated.

SashaBaelish

I am vegan as well and I try to aim for the "normal" nutrient recommondations (on the website of the german society for nutrition)

Protein: 0.8g/kg bodyweight to 2.0g/kg bodyweight or 0.36g/lb bodyweight to 0.9g/lb bodyweight
Fat: 30% of your calories (so if you're eating 1200, 360 calories should come from fat, which makes around 40g)
Carbs: the rest ;-)

janejellyroll

mfz73 wrote: »

I started with 80-10-10 (80% Carbs, 10% Fat, 10% Protein), this seems to be the norm. All from whole foods, fruits veggies, legumes, and grains. You can always tweak the numbers to fit your needs. I have been HCLF for over 2 years now and this seems to work best for me. When I eat too much fat I feel sluggish.

I wouldn't say this is the norm, it's higher carbohydrate and lower in fat and protein than many vegans eat. For many people (active people, people at a calorie deficit, older people), this is going to be less protein than is required to retain/build muscle.