Starting Macros
amymukes
Posts: 4 Member
I'm switching from.WW to tracking macros. I'm planning 20 carb/40 protein/ 40 fat. Any advice or insight.
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Replies
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Try it and see if it works for you. Barring medical reasons, macro settings are a personal preference.1
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Why did you choose that macro split? Not a criticism, just curious as that's not one I see often
If you're looking for food ideas I can't help as I eat way more carbs than that but I'm sure you'll get lots more replies.
Just keep in mind that if you have a day where you just can't get your macros lined up, hitting your calorie goal is more important than your macros for weight loss. So like don't go over your calorie goal in an effort to get enough fat or something like that
Welcome and good luck!1 -
Some useful guidelines for macros here: https://community.myfitnesspal.com/en/discussion/819055/setting-your-calorie-and-macro-targets/p12
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Weightloss is about how accurate for how long, not how extreme. I advice at least starting out with the default, or not even tracking, macros.3
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Three questions:
1/ Why track macros and not just calories? (I'm not saying it's not beneficial just trying to understand what benefit is important to you.)
2/ Why use fixed macro percentages at all?
3/ Why did you choose those particular percentages rather than the default?
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When determining macros it is important that
Your minimum intake of protein is 0.8 grams of protein for every pound of weight you are
Your minimum intake of fat is 0.3 grams for every pound of weight you are
Note these are minimums only can you can definitely have more.
Your exact makeup of macros needs to be determined by
Any medical conditions you have
The type of foods you enjoy and the way of eating you can sustain for life (not just while you are losing)
The types of foods that keep you fuller for longer. Some find this fat, others protein, others starches, others fibre .....
You really need to play around with your macros a bit to find what works best for you as it is very individual.
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Lillymoo01 wrote: »When determining macros it is important that
Your minimum intake of protein is 0.8 grams of protein for every pound of weight you are
Your minimum intake of fat is 0.3 grams for every pound of weight you are
Note these are minimums only can you can definitely have more.
The government protein recommendation is 0.8 grams per kilogram. 0.8 grams per pound of lean body mass (or goal weight if you are overweight) gives a protein buffer over the minimum.2 -
Lillymoo01 wrote: »When determining macros it is important that
Your minimum intake of protein is 0.8 grams of protein for every pound of weight you are
Your minimum intake of fat is 0.3 grams for every pound of weight you are
Note these are minimums only can you can definitely have more.
The government protein recommendation is 0.8 grams per kilogram. 0.8 grams per pound of lean body mass (or goal weight if you are overweight) gives a protein buffer over the minimum.
Some sites will also say 0.36 grams per pound but that seems too small, especially if you want to preserve muscle through weight loss. I was meant to say 0.8 grams per goal weight but accidentally left that out.1 -
Lillymoo01 wrote: »Lillymoo01 wrote: »When determining macros it is important that
Your minimum intake of protein is 0.8 grams of protein for every pound of weight you are
Your minimum intake of fat is 0.3 grams for every pound of weight you are
Note these are minimums only can you can definitely have more.
The government protein recommendation is 0.8 grams per kilogram. 0.8 grams per pound of lean body mass (or goal weight if you are overweight) gives a protein buffer over the minimum.
Some sites will also say 0.36 grams per pound but that seems too small, especially if you want to preserve muscle through weight loss. I was meant to say 0.8 grams per goal weight but accidentally left that out.0 -
I do keto so I religiously track my macros. I do 70 fat 20 protein 10 carbs and I eat around 1300 calories so that is approx. 65 g protein. That being said, I would suggest seeing a dietician or nutritionist if you need help. Most insurance companies offer 4 free visits per year for overweight folks. Check the Preventive Care Schedule for your medical insurance company.0
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Lillymoo01 wrote: »When determining macros it is important that
Your minimum intake of protein is 0.8 grams of protein for every pound of weight you are
Your minimum intake of fat is 0.3 grams for every pound of weight you are
Note these are minimums only can you can definitely have more.
Your exact makeup of macros needs to be determined by
Any medical conditions you have
The type of foods you enjoy and the way of eating you can sustain for life (not just while you are losing)
The types of foods that keep you fuller for longer. Some find this fat, others protein, others starches, others fibre .....
You really need to play around with your macros a bit to find what works best for you as it is very individual.
Correction RDA for protein is 0.8 lb for every kg of body weight not lb1 -
I'm not an expert but 20% carbs seems very low unless you're doing an atkins diet. OK for short term.0
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Lillymoo01 wrote: »When determining macros it is important that
Your minimum intake of protein is 0.8 grams of protein for every pound of weight you are
Your minimum intake of fat is 0.3 grams for every pound of weight you are
Note these are minimums only can you can definitely have more.
Your exact makeup of macros needs to be determined by
Any medical conditions you have
The type of foods you enjoy and the way of eating you can sustain for life (not just while you are losing)
The types of foods that keep you fuller for longer. Some find this fat, others protein, others starches, others fibre .....
You really need to play around with your macros a bit to find what works best for you as it is very individual.
Correction RDA for protein is 0.8 lb for every kg of body weight not lb
Many of us believe there's good research support for targeting protein above RDA when athletically active, losing weight, or aging. I shoot for protein of 0.8g per pound of goal weight, which is roughly twice the RDA, and roughly equivalent to 1g per pound of lean body mass.
It's the same numeric value, 0.8, which makes things confusing, but it's not a confusion of pounds and kilograms.3 -
Lillymoo01 wrote: »When determining macros it is important that
Your minimum intake of protein is 0.8 grams of protein for every pound of weight you are
Your minimum intake of fat is 0.3 grams for every pound of weight you are
Note these are minimums only can you can definitely have more.
Your exact makeup of macros needs to be determined by
Any medical conditions you have
The type of foods you enjoy and the way of eating you can sustain for life (not just while you are losing)
The types of foods that keep you fuller for longer. Some find this fat, others protein, others starches, others fibre .....
You really need to play around with your macros a bit to find what works best for you as it is very individual.
Correction RDA for protein is 0.8 lb for every kg of body weight not lb
0.8 pounds of protein for every kilogram of body weight seems like an awfully high recommendation. Especially coming from you since you normally seem to advocate protein intake well below the minimum recommended by evidence-based researchers.3 -
Lillymoo01 wrote: »When determining macros it is important that
Your minimum intake of protein is 0.8 grams of protein for every pound of weight you are
Your minimum intake of fat is 0.3 grams for every pound of weight you are
Note these are minimums only can you can definitely have more.
Your exact makeup of macros needs to be determined by
Any medical conditions you have
The type of foods you enjoy and the way of eating you can sustain for life (not just while you are losing)
The types of foods that keep you fuller for longer. Some find this fat, others protein, others starches, others fibre .....
You really need to play around with your macros a bit to find what works best for you as it is very individual.
Correction RDA for protein is 0.8 lb for every kg of body weight not lb
0.8 pounds of protein for every kilogram of body weight seems like an awfully high recommendation. Especially coming from you since you normally seem to advocate protein intake well below the minimum recommended by evidence-based researchers.
Not really. The average male is around 75kgs (165 pounds). This equates to around 60 grams of protein.0 -
Lillymoo01 wrote: »Lillymoo01 wrote: »When determining macros it is important that
Your minimum intake of protein is 0.8 grams of protein for every pound of weight you are
Your minimum intake of fat is 0.3 grams for every pound of weight you are
Note these are minimums only can you can definitely have more.
Your exact makeup of macros needs to be determined by
Any medical conditions you have
The type of foods you enjoy and the way of eating you can sustain for life (not just while you are losing)
The types of foods that keep you fuller for longer. Some find this fat, others protein, others starches, others fibre .....
You really need to play around with your macros a bit to find what works best for you as it is very individual.
Correction RDA for protein is 0.8 lb for every kg of body weight not lb
0.8 pounds of protein for every kilogram of body weight seems like an awfully high recommendation. Especially coming from you since you normally seem to advocate protein intake well below the minimum recommended by evidence-based researchers.
Not really. The average male is around 75kgs (165 pounds). This equates to around 60 grams of protein.
Read it again. Carefully this time.2 -
Lillymoo01 wrote: »When determining macros it is important that
Your minimum intake of protein is 0.8 grams of protein for every pound of weight you are
Your minimum intake of fat is 0.3 grams for every pound of weight you are
Note these are minimums only can you can definitely have more.
Your exact makeup of macros needs to be determined by
Any medical conditions you have
The type of foods you enjoy and the way of eating you can sustain for life (not just while you are losing)
The types of foods that keep you fuller for longer. Some find this fat, others protein, others starches, others fibre .....
You really need to play around with your macros a bit to find what works best for you as it is very individual.
Correction RDA for protein is 0.8 lb for every kg of body weight not lb
0.8 pounds of protein for every kilogram of body weight seems like an awfully high recommendation. Especially coming from you since you normally seem to advocate protein intake well below the minimum recommended by evidence-based researchers.
Wishing we had a LOL reaction. I totally missed that!1
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