Macros vs. Calories
Skeevas
Posts: 6 Member
Question: why do macros matter for weight loss if all you need to lose weight is a calorie deficit?
So, I have a lot of weight to lose and am currently doing 4 sessions in the gym, a mixture of free weights and some cardio. I use a PT and see her once a week and then have a programme set out for me. I’m lifting around 70kg for deadlifts, if that helps with understanding !
I’m struggling to keep up with my macros, especially my protein which is 200g at the moment !
Please can someone help me understand why macros matter?
Thanks!
So, I have a lot of weight to lose and am currently doing 4 sessions in the gym, a mixture of free weights and some cardio. I use a PT and see her once a week and then have a programme set out for me. I’m lifting around 70kg for deadlifts, if that helps with understanding !
I’m struggling to keep up with my macros, especially my protein which is 200g at the moment !
Please can someone help me understand why macros matter?
Thanks!
2
Replies
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200 grams of protein sounds excessive. Where did you get that number? 100 grams is more than likely plenty. No, making sticking to your calorie goal harder, isn't the point of setting macros, it's to make sticking to your calorie goal easier.3
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macros don't really matter for weight management. they matter for performance and play a roll in body composition and satiety. macros are what make up your calories...4 calories per gram of protein...4 calories per gram of carbohydrate...9 calories per gram of dietary fat.
200 grams of protein is excessive...way overkill.6 -
Macros matter for nutrition and satiation. Calories matter for weight loss/maintenance/gain. Macros have calories so tracking macros can keep you in a calorie deficit if you have them set that way.
200g is a ridiculously high protein goal. The max that you should aim toward is 1 gram of protein per pound of your goal weight.2 -
Question: why do macros matter for weight loss if all you need to lose weight is a calorie deficit?
Some find it helps for satiety or structuring a diet.
Some have athletic/workout goals it helps with (largely getting sufficient carbs to fuel activity).
Personally, I don't care about fat vs. carbs (I run and lift, but find it doesn't make much difference within my normal range), but I focus on hitting a minimum level of protein to help avoid muscle loss (and at maintenance help with recomp, combined with strength training in both cases).So, I have a lot of weight to lose and am currently doing 4 sessions in the gym, a mixture of free weights and some cardio. I use a PT and see her once a week and then have a programme set out for me. I’m lifting around 70kg for deadlifts, if that helps with understanding !
Sound good.I’m struggling to keep up with my macros, especially my protein which is 200g at the moment !
Seems higher than needed, so if you are struggling I'd change it.
For maintaining muscle at a deficit (or gaining muscle) sufficient protein is around .65-.85 g per lb of a healthy goal weight. I've not seen any evidence of more being beneficial unless it helps with satiety. As a woman in my 40s I focus on the higher end especially when at a deficit, so .8 g per lb, but again that's lb of a healthy weight, NOT an overweight or obese weight. The idea is to feed your muscle, so excess fat is basically irrelevant in calculating a protein goal.1 -
I think macros might matter in cases where for example someone suffers from diabetes or hypertension- You can still be within your calorie range and have wayyyy too much sugar or salt which can ultimately hurt your body if you're on a special diet. 200 g of protein seems like a LOT. Are you trying to build muscle?2
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Thanks for your replies guys ! It’s so confusing but I’m starting to understand more...
My macros have been set by my PT. 160g carbs, 50g fat and 200g protein. I never ever reach 200g even with shakes. I usually get about 120g protein daily, which I hope is sufficient !!
My main goal is to just get fit and healthy and strong, which I guess includes building muscle.3 -
Thanks for your replies guys ! It’s so confusing but I’m starting to understand more...
My macros have been set by my PT. 160g carbs, 50g fat and 200g protein. I never ever reach 200g even with shakes. I usually get about 120g protein daily, which I hope is sufficient!
it's more than sufficient...anything more than 1 gram per Lb of LBM is just making expensive glucose and doesn't really have any benefit.4 -
cwolfman13 wrote: »Thanks for your replies guys ! It’s so confusing but I’m starting to understand more...
My macros have been set by my PT. 160g carbs, 50g fat and 200g protein. I never ever reach 200g even with shakes. I usually get about 120g protein daily, which I hope is sufficient!
it's more than sufficient...anything more than 1 gram per Lb of LBM is just making expensive glucose and doesn't really have any benefit.
Agreed.
I wouldn’t say (like Seska said) that it should be considered the max, though. If more than that suits someone’s preferences, I don’t see a reason why they can’t eat more.
Like you said, though, there’s no real benefit.1 -
Macros matters for satiety and keeping you feeling full longer. For example, I could eat my calorie allotment of 1300 calories eating just pizza. The kind of pizza I like is 450 calories a slice. 2 slices is 900. So if I have 2 slices for lunch and 1 for supper, I've hit my calories, but I would be absolutely starving because it is pretty much all carbs and not much volume of food. Carbs are not filling to me. I can eat 3 cups of pasta and not be full. So I eat more protein that is lower calories, and keeps me full longer. Chicken or any meat, really, with a big serving of vegetables is way more filling and satisfying than a couple of pieces of pizza. You need to play with your macros to find what keeps you fuller while staying in your calorie goal.
And I agree that 200 g of protein is too much.3 -
200g of protein per day!? Holy moly, I'd never make that.
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musicfan68 wrote: »Macros matters for satiety and keeping you feeling full longer. For example, I could eat my calorie allotment of 1300 calories eating just pizza. The kind of pizza I like is 450 calories a slice. 2 slices is 900. So if I have 2 slices for lunch and 1 for supper, I've hit my calories, but I would be absolutely starving because it is pretty much all carbs and not much volume of food. Carbs are not filling to me. I can eat 3 cups of pasta and not be full. So I eat more protein that is lower calories, and keeps me full longer. Chicken or any meat, really, with a big serving of vegetables is way more filling and satisfying than a couple of pieces of pizza. You need to play with your macros to find what keeps you fuller while staying in your calorie goal.
And I agree that 200 g of protein is too much.
I agree that macros can help contribute to satiety, and that what is satiating varies from person to person but...
Pizza varies in the distribution of the macros - but I certainly wouldn't call it "pretty much all carbs" - usually a good percent of fat and depending on the toppings, some protein in there as well.
Also, the vegetables you're eating with your filling dinner - those are pretty much all carbs.
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Need2Exerc1se wrote: »200g of protein per day!? Holy moly, I'd never make that.
I have never met 200g since starting with macros ! I usually get around 110-130g in. It’s really difficult especially as I’m trying to cut down on meat.
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Need2Exerc1se wrote: »200g of protein per day!? Holy moly, I'd never make that.
I have never met 200g since starting with macros ! I usually get around 110-130g in. It’s really difficult especially as I’m trying to cut down on meat.
If you're trying to cut down on meat, not only is it overkill as a protein target, but it would be almost impossible. I eat a lot of meat, poultry, and fish and I don't come close to 200 grams of protein.2 -
Broccoli has way less carbs than a piece of pizza. And more fiber. The point I was making anyway was that what you choose to eat makes a huge difference in whether you are satisfied or not. Oh, and the chicken and broccoli have more protein and less carbs than the pizza, probably why it is more filling for me.0
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musicfan68 wrote: »Macros matters for satiety and keeping you feeling full longer. For example, I could eat my calorie allotment of 1300 calories eating just pizza. The kind of pizza I like is 450 calories a slice. 2 slices is 900. So if I have 2 slices for lunch and 1 for supper, I've hit my calories, but I would be absolutely starving because it is pretty much all carbs and not much volume of food. Carbs are not filling to me. I can eat 3 cups of pasta and not be full. So I eat more protein that is lower calories, and keeps me full longer. Chicken or any meat, really, with a big serving of vegetables is way more filling and satisfying than a couple of pieces of pizza. You need to play with your macros to find what keeps you fuller while staying in your calorie goal.
And I agree that 200 g of protein is too much.
Most pizza is about half fat, it can even be more.
I would agree that it's not great to eat only pizza, though. I ate a thin crust pizza with broccoli, spinach, black olives, and mushrooms last night, and it was filling enough (and like I said, probably about half fat, even though it did not have an insane amount of cheese, which would make the fat percentage higher), and yet I could have easily overeaten (not because of hunger, but because I really like pizza and find it easy to overeat) AND it was low on protein.
I don't find that carb percentage vs. fat percentage makes a huge difference in satiety, though -- what I choose to eat within those macros matters more, as well as protein, for me.0 -
cwolfman13 wrote: »Need2Exerc1se wrote: »200g of protein per day!? Holy moly, I'd never make that.
I have never met 200g since starting with macros ! I usually get around 110-130g in. It’s really difficult especially as I’m trying to cut down on meat.
If you're trying to cut down on meat, not only is it overkill as a protein target, but it would be almost impossible. I eat a lot of meat, poultry, and fish and I don't come close to 200 grams of protein.
I haven’t set the target for myself, my trainer set it for me. I was getting worried that if I wasn’t hitting 200g (which I never do) that it would affect my weight loss (I know, I’m clueless) but I feel better now after getting some more info. I’ll stick to aiming for 120g which I’m getting in most days.
So, if I eat less protein, does that mean I can have a lil more fat and carb
?
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cwolfman13 wrote: »Need2Exerc1se wrote: »200g of protein per day!? Holy moly, I'd never make that.
I have never met 200g since starting with macros ! I usually get around 110-130g in. It’s really difficult especially as I’m trying to cut down on meat.
If you're trying to cut down on meat, not only is it overkill as a protein target, but it would be almost impossible. I eat a lot of meat, poultry, and fish and I don't come close to 200 grams of protein.
I haven’t set the target for myself, my trainer set it for me. I was getting worried that if I wasn’t hitting 200g (which I never do) that it would affect my weight loss (I know, I’m clueless) but I feel better now after getting some more info. I’ll stick to aiming for 120g which I’m getting in most days.
So, if I eat less protein, does that mean I can have a lil more fat and carb ?
You're paying the trainer, Suggest you ask why your target is so high.2 -
As far as protein goes you should consume about 1g for every pound. So let’s say you want to be at 100lbs you’d need to consume about 100g protein I myself consume about 200g protein a day. If you think about it 4oz of chicken breast is about 35g protein. Cod is about 20g protein per 4oz. Those are just some you also get protein from veggies and other stuff. The trick is just paying attention to macros. I myself don’t focus to much on macros. I do use them as a guide line when I meal prep though. It’s helped me lose weight2
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JerhsainGutierrez wrote: »As far as protein goes you should consume about 1g for every pound. So let’s say you want to be at 100lbs you’d need to consume about 100g protein I myself consume about 200g protein a day. If you think about it 4oz of chicken breast is about 35g protein. Cod is about 20g protein per 4oz. Those are just some you also get protein from veggies and other stuff. The trick is just paying attention to macros. I myself don’t focus to much on macros. I do use them as a guide line when I meal prep though. It’s helped me lose weight
1 gram per pound of lean mass2 -
I wouldn't take nutritional advice from a trainer, personally. That's not their job and usually have had very limited training; they aren't dietitians. 200g is way high, no idea how they can justify that.
This is a good link for a summary of the research in the area.
https://bayesianbodybuilding.com/the-myth-of-1glb-optimal-protein-intake-for-bodybuilders/1 -
I like to play with macros , but been told to just about calories intake, which I have been doing.
I keep my fat high or carbs high, finding I lose more when fat is higher, protein is on lower side. Still working on a prefect diet0 -
Thanks for your replies guys ! It’s so confusing but I’m starting to understand more...
My macros have been set by my PT. 160g carbs, 50g fat and 200g protein. I never ever reach 200g even with shakes. I usually get about 120g protein daily, which I hope is sufficient !!
My main goal is to just get fit and healthy and strong, which I guess includes building muscle.
The only reason I can think of that your PT would set the protein so high is if they were selling you the shakes.
Then again, I tend to be cynical.7 -
Wingsont84 wrote: »I like to play with macros , but been told to just about calories intake, which I have been doing.
I keep my fat high or carbs high, finding I lose more when fat is higher, protein is on lower side. Still working on a prefect diet
There is no "perfect diet", just as there is no "perfect workout routine".
Too many people get hung up on minor, inconsequential details and let "perfect" get in the way of "good enough". There's certainly nothing wrong with aiming to eat a balanced, varied diet and refining your choices as you go, based upon satiety, personal preference, etc. - but it's not worth obsessing over making one's diet "perfect", IMO.5 -
Thanks for your replies guys ! It’s so confusing but I’m starting to understand more...
My macros have been set by my PT. 160g carbs, 50g fat and 200g protein. I never ever reach 200g even with shakes. I usually get about 120g protein daily, which I hope is sufficient !!
My main goal is to just get fit and healthy and strong, which I guess includes building muscle.
The only reason I can think of that your PT would set the protein so high is if they were selling you the shakes.
Then again, I tend to be cynical.
She is definitely not selling me shakes !! I’m really surprised at the response to the whole 200g of protein thing - I definitely thought it was too much.
How about if someone’s super overweight ? So someone that weighed 300 pounds would be fine with 200g protein for instance ?1 -
Wingsont84 wrote: »I like to play with macros , but been told to just about calories intake, which I have been doing.
I keep my fat high or carbs high, finding I lose more when fat is higher, protein is on lower side. Still working on a prefect diet
There is no "perfect diet", just as there is no "perfect workout routine".
Too many people get hung up on minor, inconsequential details and let "perfect" get in the way of "good enough". There's certainly nothing wrong with aiming to eat a balanced, varied diet and refining your choices as you go, based upon satiety, personal preference, etc. - but it's not worth obsessing over making one's diet "perfect", IMO.
My approach to food before macros was healthier than it is now I’ve been tracking... I’ve become less focused on fuelling my body with good food and more focused on making it work with my macros. I need to find the balance and do both !
0 -
Thanks for your replies guys ! It’s so confusing but I’m starting to understand more...
My macros have been set by my PT. 160g carbs, 50g fat and 200g protein. I never ever reach 200g even with shakes. I usually get about 120g protein daily, which I hope is sufficient !!
My main goal is to just get fit and healthy and strong, which I guess includes building muscle.
The only reason I can think of that your PT would set the protein so high is if they were selling you the shakes.
Then again, I tend to be cynical.
She is definitely not selling me shakes !! I’m really surprised at the response to the whole 200g of protein thing - I definitely thought it was too much.
How about if someone’s super overweight ? So someone that weighed 300 pounds would be fine with 200g protein for instance ?
super overweight people need even less protein since they have so much fat stores to live off so the deficit will not cut into their muscle tissue, easy way is to just do 0.8-1 gram per lb goal weight.1 -
Wingsont84 wrote: »I like to play with macros , but been told to just about calories intake, which I have been doing.
I keep my fat high or carbs high, finding I lose more when fat is higher, protein is on lower side. Still working on a prefect diet
There is no "perfect diet", just as there is no "perfect workout routine".
Too many people get hung up on minor, inconsequential details and let "perfect" get in the way of "good enough". There's certainly nothing wrong with aiming to eat a balanced, varied diet and refining your choices as you go, based upon satiety, personal preference, etc. - but it's not worth obsessing over making one's diet "perfect", IMO.
My approach to food before macros was healthier than it is now I’ve been tracking... I’ve become less focused on fuelling my body with good food and more focused on making it work with my macros. I need to find the balance and do both !
I focus on hitting or exceeding my protein goal (which is nowhere near 200g, btw, and I'm 6'6" and 200 lbs), and let carbs and fat fall where they fall. I never have a problem getting enough fat so that's not an issue, and I don't care where my carbs end up. Obsessing over hitting your macro goals to the gram is a waste of time and effort IMO.
I also don't consider any individual food as "good" or "bad". Rather, I look at how they fit into the context of my overall diet in the appropriate amount.3 -
Thanks for your replies guys ! It’s so confusing but I’m starting to understand more...
My macros have been set by my PT. 160g carbs, 50g fat and 200g protein. I never ever reach 200g even with shakes. I usually get about 120g protein daily, which I hope is sufficient !!
My main goal is to just get fit and healthy and strong, which I guess includes building muscle.
The only reason I can think of that your PT would set the protein so high is if they were selling you the shakes.
Then again, I tend to be cynical.
She is definitely not selling me shakes !! I’m really surprised at the response to the whole 200g of protein thing - I definitely thought it was too much.
How about if someone’s super overweight ? So someone that weighed 300 pounds would be fine with 200g protein for instance ?
Glad to hear she's not selling you stuff! It happens. I actually interviewed a PT who told me I had lost all my weight wrong (125+) and needed about $300 a month in supplements which he would, of course, sell me. Needless to say, I did not hire that PT.
I always figured .8 grams of protein per pound of goal weight, which could be wrong but it works for me.1
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