What are your macros?

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I was eating 1500 calories at 40% carbs 40% protein and 20% fat, but it was having a really hard time meeting my protein goals. Also, I haven't been exercising as much, so I've recently dropped my calories to 1300 with 50% carbs, 30% protein, and 20% fat, which is much easier to meet.

What are your macros? What works for you?

Replies

  • cmriverside
    cmriverside Posts: 34,020 Member
    edited April 2018
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    I've stuck with the defaults. I usually come in a little high on fat and a little low on carbs on most days, so I'm probably more like 45C 35F 20P.

    The defaults are 50C 30F 20P. I'm in long-term weight maintenance.
  • ForecasterJason
    ForecasterJason Posts: 2,577 Member
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    I've been playing around with mine lately for health reasons. I have mine set to 40C, 45F, and 15P. I am aiming for about 35-40C, 45F, and 15-20P.
  • jujie77
    jujie77 Posts: 4 Member
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    How do you know what your macros ‘should’ be?
  • jujie77
    jujie77 Posts: 4 Member
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    Sorry! Just saw where it shows your ‘goal’ for those.
  • sardelsa
    sardelsa Posts: 9,812 Member
    edited April 2018
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    I don't think my macro breakdown would be of value to you.

    I prefer to work in grams...400-450g Carbs (50%), 100-120g Fat (30%), 150g protein (20%) .. approximately
  • DragonHasTheSapphire
    DragonHasTheSapphire Posts: 184 Member
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    I usually eat 250g+ carbs, 85-100g of fat, and around 100-120g of protein. I try to avoid filling up on carbs (used to eat 300) because fat and protein keeps me fuller.
  • TheFlyingMouse
    TheFlyingMouse Posts: 24 Member
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    You can work with a doctor (good luck), a nutritionist (good luck with that as well, as most are still stuck on the SAD - Standard American Diet) or a trainer who will probably give you terrible advice. A physician who understands micronutrients and exercise is hard to find but they do exist. Hate to say it but your own research is what I would trust. Macronutrients are only important to track if you have little to no knowledge of how they work ( which is a lot of people) or if you are over or under eating. The NIH says you should have a BMI of 25. This is absurdly wrong. Set your BMI around 22.5 and Google can handle the rest.
  • bambarby
    bambarby Posts: 10 Member
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    Normal macro 40c/40p/20f. If I do carb cycling the low carb would be 10c/40p/50f
  • Lillymoo01
    Lillymoo01 Posts: 2,865 Member
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    I average around 40% carbs, 35% fats and 25% protein. Why? That is where they naturally seem to fall with the foods I enjoy and find filling.
  • Biggster69
    Biggster69 Posts: 84 Member
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    As long as I stay under 100 g carbs, don’t care about fat and protein to much. Carbs 30, Protein 35, Fat 35.
  • jjpptt2
    jjpptt2 Posts: 5,650 Member
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    I shoot for a minimum of 150g of protein and 150g of carbs. Whatever calories I have left over after I meet those baselines can go anywhere (usually ends up being a combinations of carbs and fat).
  • deannalfisher
    deannalfisher Posts: 5,600 Member
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    protein set at 145g (approx 23%); carbs are 350-450g (50%) and fat is also 25% (65-80g)
  • jflongo
    jflongo Posts: 289 Member
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    I am trying to hit 1g protein per lb of body weight, and i'm dropping carbs a good amount. I'm at this.

    40% Protein, 35% fat, 25% carbs
  • amusedmonkey
    amusedmonkey Posts: 10,330 Member
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    I do 80-100 grams of protein and a minimum of 40 grams of fat on non-fast days and the rest depends on what I feel like eating. This makes my macro percentage look different on different calorie allowances. On more active days my protein is about 15%, on less active days it's about 25%, on fast days it can be as high as 40%.