Confused with macros
eleonora1809
Posts: 85 Member
I’ve been using this app for over 20 days but only started tracking my calories since 2 weeks ago.
So far I’ve lost 1kg. But I’m confused on how to track macros? I have sandwich tuna and avocado juice for my lunch today and I’m already over my fat intake. And does macros affect weight loss? As in if I go over my fat, carbs, & protein intake even though I’m still in my calorie limit, will I gain weight?
Appreciate all information.
So far I’ve lost 1kg. But I’m confused on how to track macros? I have sandwich tuna and avocado juice for my lunch today and I’m already over my fat intake. And does macros affect weight loss? As in if I go over my fat, carbs, & protein intake even though I’m still in my calorie limit, will I gain weight?
Appreciate all information.
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Replies
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Are you looking at your macros by grams or percentages?
Percentages are somewhat irrelevant - you can eat any macro breakdown at any calorie amount and look like you're "hitting your macros". Look at the grams at the bottom of your diary instead, but focus more so on calories as these are what matter for weight loss.
You can't go over all 3 macros and still be in your calories. If that happens, you have to be using incorrect entries.0 -
First, congrats on your weight loss!
For losing weight, calories are king. As long as you're burning more calories than you're ingesting, the weight will come off. Macros don't matter for that.
Macros are important for health and satiety. This site gives a pretty good description of what each one does: https://www.fitday.com/fitness-articles/nutrition/vitamins-minerals/the-3-primary-macronutrients-and-their-importance.html. Satiety is pretty individual. I personally find that fat doesn't really satisfy me that much. I work on hitting my protein, let the rest fall where it falls, and generally end up with more carbs and less fat.
Keep in mind that, while you may be over on any given macro on any given day, unless there's some sort of system glitch, you can't be over on all your macros and under on calories simultaneously. When MFP gives you your calorie goal, it sets your macro defaults at 50% carbs, 30% fats, 20% protein. Each gram of carbs=4 calories. Ditto for protein. Each gram of fat=9 calories. So MFP will take your calories and split them along your macros. You can adjust the split if you want to.1 -
livingleanlivingclean wrote: »Are you looking at your macros by grams or percentages?
Percentages are somewhat irrelevant - you can eat any macro breakdown at any calorie amount and look like your "hitting your macros". Look at the grams at the bottom of your diary instead, but focus more so on calories as these are what matter for weight loss.
You can't go over all 3 macros and still be in your calories. If that happens, you have to be using incorrect entries.
This is my macros:
In grams:
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Right, so you were over on fat and under on carbs and protein.0
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estherdragonbat wrote: »First, congrats on your weight loss!
For losing weight, calories are king. As long as you're burning more calories than you're ingesting, the weight will come off. Macros don't matter for that.
Macros are important for health and satiety. This site gives a pretty good description of what each one does: https://www.fitday.com/fitness-articles/nutrition/vitamins-minerals/the-3-primary-macronutrients-and-their-importance.html. Satiety is pretty individual. I personally find that fat doesn't really satisfy me that much. I work on hitting my protein, let the rest fall where it falls, and generally end up with more carbs and less fat.
Keep in mind that, while you may be over on any given macro on any given day, unless there's some sort of system glitch, you can't be over on all your macros and under on calories simultaneously. When MFP gives you your calorie goal, it sets your macro defaults at 50% carbs, 30% fats, 20% protein. Each gram of carbs=4 calories. Ditto for protein. Each gram of fat=9 calories. So MFP will take your calories and split them along your macros. You can adjust the split if you want to.
Thankyou for your info!
I usually eat homemade meals so even if I use salt, garlic powder, etc. I still make sure to add them on app.
I’m hoping to lose 1kg every week but last week I was still the same weight, only lost a few points which I’m guessing is water weight. I wonder if it’s because I’m not logging my calories accurately.
Hopefully I can lose another kg this week.
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look at your macro goals, not the percentage.1
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TavistockToad wrote: »look at your macro goals, not the percentage.
I know but I found it hard to have meals according to my macros, it’s easier to follow calories instead
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eleonora1809 wrote: »TavistockToad wrote: »look at your macro goals, not the percentage.
I know but I found it hard to have meals according to my macros, it’s easier to follow calories instead
pre log.
plus you don't have to worry about macros if you don't want to, they don't matter for weight loss, but they help a lot of people for satiety, and if you exercise you may want to watch your protein.3 -
Another recommendation for pre logging. If you eat similarly every day you may want to focus on adding protein - I would take the mfp recommendation as a very low minimum. When you're in a deficit, eating sufficient protein (and strength training) will help you to maintain muscle mass.1
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Hi! I'm studying for my NASM personal trainer certification and I have five years' experience in fitness. I'm NOT giving this advice as a nutritional expert, but I will share what I have found to be true. This should be a pretty detailed primer.
I do think calories are the #1 thing you should be looking at, but I disagree that they're ALL that matters. Macros make a difference! And, if you're working out/training, timing of specific macros also matters. This is because macros (carbs in particular) affect hormonal processes that control your metabolism in far more complex ways than simply calories in/calories out.
I BELIEVE IN CARBS! Carbs are your primary source of fuel and they are excellent tools for up-regulating your metabolism. That said, a lower-carb (but not so low it's ketogenic) diet will generally be more effective for fat loss. To feel full, you'll have to eat more vegetables and lean protein, which will help clean up your diet overall. I usually use a 40-30-30% protein-fat-carb ratio when I'm cutting (trying to lose body fat) and a 30-25-45% protein-fat-carb ratio when I'm trying to maintain my weight. The science isn't cut-and-dry here and it really helps to have an expert put together a personalized plan for you when it comes to this. Or, if you have the time and the patience, play around and see what seems to work best for you.
The math is pretty simple. You take your daily calorie goal and figure out what the different percentages translate to in calories, then you divide them by the calories-per-gram of the macronutrient to figure out how many grams of that nutrient you're supposed to get that day. In the above example for cutting: I eat 1736cal/day during my cut; 40% of that is roughly 699cal, protein has 4cal a gram (4cal for carbs; 9cal for fat), so 699/4=175 grams. That's my daily goal. It's okay to go over by 5-10g in a day as long as it's not a habit; it's also okay to be under by 5g or so.
When people first start tracking macros, almost everyone is over their carb/fat limit and under their protein limit. This is normal, but you still need to change it if you wanna see changes in your fitness. Maybe you choose either the avocado juice OR the tuna tomorrow, and eat a different veggie or a leaner protein.
I eat 5 meals a day. For your first meal of the day, you want to get some carbs (fruit and dairy are my go-to's) to get your metabolism going, along with some protein. I usually have very little fat in my breakfast unless I'm really craving it (but then I won't have as much later). My second meal is my pre-workout meal and I go heavy on carbs and medium-heavy on protein to fuel my workouts (they're intense--2hrs of lifting with 30min HIIT--but I've spent years working up to this). My post-workout meal (third meal) contains a moderate amount of carbs to reduce post-workout cortisol spike (which can lower metabolism) and a heavy amount of protein. After my third meal/after the afternoon, I barely have carbs. I have lean meat and veggies, then use dairy, nuts/nut butters, and avocado to round out my fat intake. If I'm still low on fat, I'll cook my veggies in some olive oil or put dressing on my salad. The protein and fat keeps me super full and digests nice and slowly throughout my evening. Many people in the fitness community find that cutting carbs before bed seems to help with weight loss and with sleep quality.
In terms of the app, you can see where you are throughout the day by going to the bottom of your diary page and clicking "nutrition," and from there you can click on the macronutrient to see what percentage of your intake comes from which meal. On the webpage, the diary tab will tell you the macronutrient breakdown of each item of food all in one place.
Macro counting takes a lot of attention and effort at first, but after a couple weeks you'll get an instinct for it and it'll get easier! It becomes second nature after a while, and you'll stop craving the foods that were impeding your progress. You WILL have to make some sacrifices and you WILL have to put in the work--but hey, if being super fit were easy, none of us would be here.9 -
eleonora1809 wrote: »TavistockToad wrote: »look at your macro goals, not the percentage.
I know but I found it hard to have meals according to my macros, it’s easier to follow calories instead
Even if you decide to attempt to stick to the macro guidelines (guidelines not straitjacket!) you don't have to make your individual meals conform to the ratios.
By the way....
1kg a week weight loss is very aggressive and only suitable for someone either very large or with a lot of weight to lose.
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I always went by calories and as long as I was hitting my protein I pretty much ignored the other macros - it never impacted/hindered my weight loss.1
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eleonora1809 wrote: »TavistockToad wrote: »look at your macro goals, not the percentage.
I know but I found it hard to have meals according to my macros, it’s easier to follow calories instead
Even if you decide to attempt to stick to the macro guidelines (guidelines not straitjacket!) you don't have to make your individual meals conform to the ratios.
By the way....
1kg a week weight loss is very aggressive and only suitable for someone either very large or with a lot of weight to lose.
I’m 130lbs and currently following MFP 1200 calorie diet. On that amount of calories I should be losing at least 2-3 pounds (1kg) a week. I’ve done some research on healthy amount of weight to lose in a week and it’s the same.
https://www.caloriesecrets.net/what-is-a-healthy-amount-of-weight-to-lose-per-week/
Of course there isn’t a one size fit all type of weight loss, but I’m good with losing 1kg per week or at least even if my weight fluctuates, it’s still a sign of progress.3 -
eleonora1809 wrote: »eleonora1809 wrote: »TavistockToad wrote: »look at your macro goals, not the percentage.
I know but I found it hard to have meals according to my macros, it’s easier to follow calories instead
Even if you decide to attempt to stick to the macro guidelines (guidelines not straitjacket!) you don't have to make your individual meals conform to the ratios.
By the way....
1kg a week weight loss is very aggressive and only suitable for someone either very large or with a lot of weight to lose.
I’m 130lbs and currently following MFP 1200 calorie diet. On that amount of calories I should be losing at least 2-3 pounds (1kg) a week. I’ve done some research on healthy amount of weight to lose in a week and it’s the same.
https://www.caloriesecrets.net/what-is-a-healthy-amount-of-weight-to-lose-per-week/
Of course there isn’t a one size fit all type of weight loss, but I’m good with losing 1kg per week or at least even if my weight fluctuates, it’s still a sign of progress.
you dont have the excess fat to be able to lose 2lb per week. all you're doing is increasing the likelihood of losing muscle.7 -
eleonora1809 wrote: »eleonora1809 wrote: »TavistockToad wrote: »look at your macro goals, not the percentage.
I know but I found it hard to have meals according to my macros, it’s easier to follow calories instead
Even if you decide to attempt to stick to the macro guidelines (guidelines not straitjacket!) you don't have to make your individual meals conform to the ratios.
By the way....
1kg a week weight loss is very aggressive and only suitable for someone either very large or with a lot of weight to lose.
I’m 130lbs and currently following MFP 1200 calorie diet. On that amount of calories I should be losing at least 2-3 pounds (1kg) a week. I’ve done some research on healthy amount of weight to lose in a week and it’s the same.
https://www.caloriesecrets.net/what-is-a-healthy-amount-of-weight-to-lose-per-week/
Of course there isn’t a one size fit all type of weight loss, but I’m good with losing 1kg per week or at least even if my weight fluctuates, it’s still a sign of progress.
The article you linked recommends 1-2lbs per week. You have very little to lose, so aiming for 1lb a week would be more realistic.4 -
eleonora1809 wrote: »eleonora1809 wrote: »TavistockToad wrote: »look at your macro goals, not the percentage.
I know but I found it hard to have meals according to my macros, it’s easier to follow calories instead
Even if you decide to attempt to stick to the macro guidelines (guidelines not straitjacket!) you don't have to make your individual meals conform to the ratios.
By the way....
1kg a week weight loss is very aggressive and only suitable for someone either very large or with a lot of weight to lose.
I’m 130lbs and currently following MFP 1200 calorie diet. On that amount of calories I should be losing at least 2-3 pounds (1kg) a week. I’ve done some research on healthy amount of weight to lose in a week and it’s the same.
https://www.caloriesecrets.net/what-is-a-healthy-amount-of-weight-to-lose-per-week/
Of course there isn’t a one size fit all type of weight loss, but I’m good with losing 1kg per week or at least even if my weight fluctuates, it’s still a sign of progress.
Even your link (with its very vague advice) doesn't support your excessive chosen rate of weight loss.
1% of bodyweight is a better guide.
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Is that a full day's logging? If so, you're undereating (unless you're getting a lot of calories from alcohol, which is not the optimal choice if it's crowding out nutrients from food) or using bad entries. Those macros add up to 1128 kcal.0
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eleonora1809 wrote: »eleonora1809 wrote: »TavistockToad wrote: »look at your macro goals, not the percentage.
I know but I found it hard to have meals according to my macros, it’s easier to follow calories instead
Even if you decide to attempt to stick to the macro guidelines (guidelines not straitjacket!) you don't have to make your individual meals conform to the ratios.
By the way....
1kg a week weight loss is very aggressive and only suitable for someone either very large or with a lot of weight to lose.
I’m 130lbs and currently following MFP 1200 calorie diet. On that amount of calories I should be losing at least 2-3 pounds (1kg) a week. I’ve done some research on healthy amount of weight to lose in a week and it’s the same.
https://www.caloriesecrets.net/what-is-a-healthy-amount-of-weight-to-lose-per-week/
Of course there isn’t a one size fit all type of weight loss, but I’m good with losing 1kg per week or at least even if my weight fluctuates, it’s still a sign of progress.
Like others said, not going to happen. MFP stops at 1200 for women by default, it's not always a guarantee that 1200 will cause you to have the loss rate you put in. Seeing that low is usually a big sign that someone's trying to lose more than they're capable of. A couple people suggested 1lb, but depending on how much you're trying to lose even that might be a little too much.0 -
TavistockToad wrote: »eleonora1809 wrote: »eleonora1809 wrote: »TavistockToad wrote: »look at your macro goals, not the percentage.
I know but I found it hard to have meals according to my macros, it’s easier to follow calories instead
Even if you decide to attempt to stick to the macro guidelines (guidelines not straitjacket!) you don't have to make your individual meals conform to the ratios.
By the way....
1kg a week weight loss is very aggressive and only suitable for someone either very large or with a lot of weight to lose.
I’m 130lbs and currently following MFP 1200 calorie diet. On that amount of calories I should be losing at least 2-3 pounds (1kg) a week. I’ve done some research on healthy amount of weight to lose in a week and it’s the same.
https://www.caloriesecrets.net/what-is-a-healthy-amount-of-weight-to-lose-per-week/
Of course there isn’t a one size fit all type of weight loss, but I’m good with losing 1kg per week or at least even if my weight fluctuates, it’s still a sign of progress.
you dont have the excess fat to be able to lose 2lb per week. all you're doing is increasing the likelihood of losing muscle.
It's also going to increase the likelihood of your hair starting to fall out. Not a good look.1 -
lynn_glenmont wrote: »Is that a full day's logging? If so, you're undereating (unless you're getting a lot of calories from alcohol, which is not the optimal choice if it's crowding out nutrients from food) or using bad entries. Those macros add up to 1128 kcal.
No, that’s only breakfast & lunch. Since I’m over the macros fat limit, I only eat sweet potatoes for dinner yesterday
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TavistockToad wrote: »eleonora1809 wrote: »eleonora1809 wrote: »TavistockToad wrote: »look at your macro goals, not the percentage.
I know but I found it hard to have meals according to my macros, it’s easier to follow calories instead
Even if you decide to attempt to stick to the macro guidelines (guidelines not straitjacket!) you don't have to make your individual meals conform to the ratios.
By the way....
1kg a week weight loss is very aggressive and only suitable for someone either very large or with a lot of weight to lose.
I’m 130lbs and currently following MFP 1200 calorie diet. On that amount of calories I should be losing at least 2-3 pounds (1kg) a week. I’ve done some research on healthy amount of weight to lose in a week and it’s the same.
https://www.caloriesecrets.net/what-is-a-healthy-amount-of-weight-to-lose-per-week/
Of course there isn’t a one size fit all type of weight loss, but I’m good with losing 1kg per week or at least even if my weight fluctuates, it’s still a sign of progress.
you dont have the excess fat to be able to lose 2lb per week. all you're doing is increasing the likelihood of losing muscle.
Ok but I don’t understand. If I don’t have enough fat then why my macros said I’m over my fat intake? I’m only trying to lose 20 pounds and for my weight this app recommended the 1200 calorie diet. I’m only following the calorie deficit diet.
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eleonora1809 wrote: »TavistockToad wrote: »eleonora1809 wrote: »eleonora1809 wrote: »TavistockToad wrote: »look at your macro goals, not the percentage.
I know but I found it hard to have meals according to my macros, it’s easier to follow calories instead
Even if you decide to attempt to stick to the macro guidelines (guidelines not straitjacket!) you don't have to make your individual meals conform to the ratios.
By the way....
1kg a week weight loss is very aggressive and only suitable for someone either very large or with a lot of weight to lose.
I’m 130lbs and currently following MFP 1200 calorie diet. On that amount of calories I should be losing at least 2-3 pounds (1kg) a week. I’ve done some research on healthy amount of weight to lose in a week and it’s the same.
https://www.caloriesecrets.net/what-is-a-healthy-amount-of-weight-to-lose-per-week/
Of course there isn’t a one size fit all type of weight loss, but I’m good with losing 1kg per week or at least even if my weight fluctuates, it’s still a sign of progress.
you dont have the excess fat to be able to lose 2lb per week. all you're doing is increasing the likelihood of losing muscle.
Ok but I don’t understand. If I don’t have enough fat then why my macros said I’m over my fat intake? I’m only trying to lose 20 pounds and for my weight this app recommended the 1200 calorie diet. I’m only following the calorie deficit diet.
With only 20 pounds to lose, you don't have enough fat on your body to lose 2 pounds a week.
We can only burn a limited number of calories daily from stored body fat, and its fewer calories the less body fat we have. If you don't have enough body fat left to generate the weight loss from fat, it's likely to come from muscle or other tissue.
It's a bad plan to lose weight too fast. Unhealthy. Unattractive.5 -
eleonora1809 wrote: »TavistockToad wrote: »eleonora1809 wrote: »eleonora1809 wrote: »TavistockToad wrote: »look at your macro goals, not the percentage.
I know but I found it hard to have meals according to my macros, it’s easier to follow calories instead
Even if you decide to attempt to stick to the macro guidelines (guidelines not straitjacket!) you don't have to make your individual meals conform to the ratios.
By the way....
1kg a week weight loss is very aggressive and only suitable for someone either very large or with a lot of weight to lose.
I’m 130lbs and currently following MFP 1200 calorie diet. On that amount of calories I should be losing at least 2-3 pounds (1kg) a week. I’ve done some research on healthy amount of weight to lose in a week and it’s the same.
https://www.caloriesecrets.net/what-is-a-healthy-amount-of-weight-to-lose-per-week/
Of course there isn’t a one size fit all type of weight loss, but I’m good with losing 1kg per week or at least even if my weight fluctuates, it’s still a sign of progress.
you dont have the excess fat to be able to lose 2lb per week. all you're doing is increasing the likelihood of losing muscle.
Ok but I don’t understand. If I don’t have enough fat then why my macros said I’m over my fat intake? I’m only trying to lose 20 pounds and for my weight this app recommended the 1200 calorie diet. I’m only following the calorie deficit diet.
With only 20 pounds to lose, you don't have enough fat on your body to lose 2 pounds a week.
We can only burn a limited number of calories daily from stored body fat, and its fewer calories the less body fat we have. If you don't have enough body fat left to generate the weight loss from fat, it's likely to come from muscle or other tissue.
It's a bad plan to lose weight too fast. Unhealthy. Unattractive.
So I should focus on losing body fat percentage instead just weight?
I don’t plan to lose weight quickly because I know it’ll just bounce back.
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eleonora1809 wrote: »eleonora1809 wrote: »TavistockToad wrote: »eleonora1809 wrote: »eleonora1809 wrote: »TavistockToad wrote: »look at your macro goals, not the percentage.
I know but I found it hard to have meals according to my macros, it’s easier to follow calories instead
Even if you decide to attempt to stick to the macro guidelines (guidelines not straitjacket!) you don't have to make your individual meals conform to the ratios.
By the way....
1kg a week weight loss is very aggressive and only suitable for someone either very large or with a lot of weight to lose.
I’m 130lbs and currently following MFP 1200 calorie diet. On that amount of calories I should be losing at least 2-3 pounds (1kg) a week. I’ve done some research on healthy amount of weight to lose in a week and it’s the same.
https://www.caloriesecrets.net/what-is-a-healthy-amount-of-weight-to-lose-per-week/
Of course there isn’t a one size fit all type of weight loss, but I’m good with losing 1kg per week or at least even if my weight fluctuates, it’s still a sign of progress.
you dont have the excess fat to be able to lose 2lb per week. all you're doing is increasing the likelihood of losing muscle.
Ok but I don’t understand. If I don’t have enough fat then why my macros said I’m over my fat intake? I’m only trying to lose 20 pounds and for my weight this app recommended the 1200 calorie diet. I’m only following the calorie deficit diet.
With only 20 pounds to lose, you don't have enough fat on your body to lose 2 pounds a week.
We can only burn a limited number of calories daily from stored body fat, and its fewer calories the less body fat we have. If you don't have enough body fat left to generate the weight loss from fat, it's likely to come from muscle or other tissue.
It's a bad plan to lose weight too fast. Unhealthy. Unattractive.
So I should focus on losing body fat percentage instead just weight?
I don’t plan to lose weight quickly because I know it’ll just bounce back.
On the previous page, you were talking about losing 2+ pounds a week. That would be too fast.
You might be OK losing the first 10 pounds at one pound a week, but 0.5 pounds would be safest if you want to look your best and have enough energy for daily life and workouts.
If you lose slowly, and exercise (especially strength exercise), you'll have the best odds of losing mostly fat, thus reduce your body fat percentage.1 -
eleonora1809 wrote: »eleonora1809 wrote: »TavistockToad wrote: »eleonora1809 wrote: »eleonora1809 wrote: »TavistockToad wrote: »look at your macro goals, not the percentage.
I know but I found it hard to have meals according to my macros, it’s easier to follow calories instead
Even if you decide to attempt to stick to the macro guidelines (guidelines not straitjacket!) you don't have to make your individual meals conform to the ratios.
By the way....
1kg a week weight loss is very aggressive and only suitable for someone either very large or with a lot of weight to lose.
I’m 130lbs and currently following MFP 1200 calorie diet. On that amount of calories I should be losing at least 2-3 pounds (1kg) a week. I’ve done some research on healthy amount of weight to lose in a week and it’s the same.
https://www.caloriesecrets.net/what-is-a-healthy-amount-of-weight-to-lose-per-week/
Of course there isn’t a one size fit all type of weight loss, but I’m good with losing 1kg per week or at least even if my weight fluctuates, it’s still a sign of progress.
you dont have the excess fat to be able to lose 2lb per week. all you're doing is increasing the likelihood of losing muscle.
Ok but I don’t understand. If I don’t have enough fat then why my macros said I’m over my fat intake? I’m only trying to lose 20 pounds and for my weight this app recommended the 1200 calorie diet. I’m only following the calorie deficit diet.
With only 20 pounds to lose, you don't have enough fat on your body to lose 2 pounds a week.
We can only burn a limited number of calories daily from stored body fat, and its fewer calories the less body fat we have. If you don't have enough body fat left to generate the weight loss from fat, it's likely to come from muscle or other tissue.
It's a bad plan to lose weight too fast. Unhealthy. Unattractive.
So I should focus on losing body fat percentage instead just weight?
I don’t plan to lose weight quickly because I know it’ll just bounce back.
On the previous page, you were talking about losing 2+ pounds a week. That would be too fast.
You might be OK losing the first 10 pounds at one pound a week, but 0.5 pounds would be safest if you want to look your best and have enough energy for daily life and workouts.
If you lose slowly, and exercise (especially strength exercise), you'll have the best odds of losing mostly fat, thus reduce your body fat percentage.
Yes, that’s the plan because I thought it was normal to lose 0.5-1kg a week. I feel like if I lose only 0.5 pounds aka 0.22 kg.... did I lose water weight or what.
My life is pretty sedentary and I workout only 3 times a week.
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