Macro %
katherineleggett
Posts: 129 Member
What is everyone’s macro % for weight loss. Mine is just set to the standard and not sure if it’s right.
I go to the gym 3 + times a week and have an active job
I go to the gym 3 + times a week and have an active job
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Replies
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Macros should be set based on personal preference and goals. I have mine pretty well balanced, 30f/30p/40c I think because I like a bit more protein than MFP defaulted me to.
There are minimums to be aware of, but macros are secondary for most people - cals are king!2 -
katherineleggett wrote: »What is everyone’s macro % for weight loss. Mine is just set to the standard and not sure if it’s right.
I go to the gym 3 + times a week and have an active job
MFP macros are fine. its the calorie deficit for weight loss.
i have tweaked mine to 25% protein (which is about 0.8g of protein per lb of bodyweight), around 35% fat as fat helps keep me full, and the rest carbs.
you can tweak them any way you like that helps you stick to your deficit.1 -
Also, because MFP uses percentages rather than hard numbers, how many cals you eat can impact what you're percentages are set to. For example, I want about 150-160g of protein per day. The percentage that gets me to that number on 1800 total cals is very different than the percentage at 3000 cals, if that makes sense.
So really, it's less about what the percentage is and more about what that percentage equates to in grams per day.0 -
Just use the defaults. They are reasonable and easy to use. I never worry a whole lot about any of them except protein - that one you want to hit at or above every day. If you do that, fat kind of takes care of itself (it is also a minimum to hit.)
It's all about calories for weight loss.1 -
Everyone is going to have a different answer here. I follow a Keto diet so my macro goals are 60f/30p/10c.0
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My trainer had me change mine to 50%p - 25%f - 25%c0
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mrsdixon926 wrote: »My trainer had me change mine to 50%p - 25%f - 25%c
Wow... that's a lot of protein! I thought mine was high at 30%. I prefer a split of about 48%c,30%p,22-23%f. I eat a lot of fruit and veggies because they help me feel full along with the higher protein. I find fat does nothing for me as far as feeling full. Works for some, but bulk works better for me.2 -
psychod787 wrote: »mrsdixon926 wrote: »My trainer had me change mine to 50%p - 25%f - 25%c
Wow... that's a lot of protein! I thought mine was high at 30%. I prefer a split of about 48%c,30%p,22-23%f. I eat a lot of fruit and veggies because they help me feel full along with the higher protein. I find fat does nothing for me as far as feeling full. Works for some, but bulk works better for me.
Maybe, maybe not. 50% protein on a 1000 cal per day diet is about 125g of protein, which may be very reasonable depending on her goals. 50% protein on 3000 cals per day is a lot.2 -
psychod787 wrote: »mrsdixon926 wrote: »My trainer had me change mine to 50%p - 25%f - 25%c
Wow... that's a lot of protein! I thought mine was high at 30%. I prefer a split of about 48%c,30%p,22-23%f. I eat a lot of fruit and veggies because they help me feel full along with the higher protein. I find fat does nothing for me as far as feeling full. Works for some, but bulk works better for me.
Maybe, maybe not. 50% protein on a 1000 cal per day diet is about 125g of protein, which may be very reasonable depending on her goals. 50% protein on 3000 cals per day is a lot.
I was quoting from my caloric intake. I guess I should have clarified that. Lol. Sorry.0 -
It works out to be about 156g of protein, 35g of fat and 78g of carbs.
I miss carbs. The majority of the carbs I eat are tucked in fruits and veggies. The protein bars I eat have between 20-24g. A "splurge" for me in the last month is to have a slice of whole grain bread at lunch. I miss carbs
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mrsdixon926 wrote: »It works out to be about 156g of protein, 35g of fat and 78g of carbs.
I miss carbs. The majority of the carbs I eat are tucked in fruits and veggies. The protein bars I eat have between 20-24g. A "splurge" for me in the last month is to have a slice of whole grain bread at lunch. I miss carbs
Well, you don't have to eat that way. 156g of protein is quite a lot.3 -
mrsdixon926 wrote: »It works out to be about 156g of protein, 35g of fat and 78g of carbs.
I miss carbs. The majority of the carbs I eat are tucked in fruits and veggies. The protein bars I eat have between 20-24g. A "splurge" for me in the last month is to have a slice of whole grain bread at lunch. I miss carbs
Doesn't sound very sustainable?4 -
cmriverside wrote: »mrsdixon926 wrote: »It works out to be about 156g of protein, 35g of fat and 78g of carbs.
I miss carbs. The majority of the carbs I eat are tucked in fruits and veggies. The protein bars I eat have between 20-24g. A "splurge" for me in the last month is to have a slice of whole grain bread at lunch. I miss carbs
Well, you don't have to eat that way. 156g of protein is quite a lot.
<to continue, because I always have more to say>
...for a woman. I dunno, I'm a woman and I always just used the defaults. I didn't suffer any big problems, I lost weight right on schedule and I didn't have to give up food I love.4 -
mrsdixon926 wrote: »It works out to be about 156g of protein, 35g of fat and 78g of carbs.
I miss carbs. The majority of the carbs I eat are tucked in fruits and veggies. The protein bars I eat have between 20-24g. A "splurge" for me in the last month is to have a slice of whole grain bread at lunch. I miss carbs
It doesn't sound like that is a good fit for you. A slice of bread doesn't have to be a "splurge."4 -
janejellyroll wrote: »mrsdixon926 wrote: »It works out to be about 156g of protein, 35g of fat and 78g of carbs.
I miss carbs. The majority of the carbs I eat are tucked in fruits and veggies. The protein bars I eat have between 20-24g. A "splurge" for me in the last month is to have a slice of whole grain bread at lunch. I miss carbs
It doesn't sound like that is a good fit for you. A slice of bread doesn't have to be a "splurge."
Agreed. That would be a red flag for me.8 -
I had 2 or 3 years of attempting weight loss and literally, nothing. I even quit my desk job and got a job in a concrete plant huffin' wheelbarrows full of concrete, climbing forms to check them - working on my feet at a fast pace for 10-16 hours a day, tracking foods, etc, etc. Nothing. Naturally, that is defeating and I gave up for a bit.
I decided to hire a personal trainer, told him of my struggles and this is what he decided on. I figured I might as well try it out.
I have found plenty of awesome enough recipes that I generally get in the 130g-165g of protein range, I like to keep carbs under 70 when I can but that's just because I have too many friends doing the keto diet LOL.
Tomorrow is a only a month since my first training appointment and we'll check my weight and measurements and strength levels. My scale at home shows I lost 11lbs. I'm eager to see the measurements!0 -
mrsdixon926 wrote: »I had 2 or 3 years of attempting weight loss and literally, nothing. I even quit my desk job and got a job in a concrete plant huffin' wheelbarrows full of concrete, climbing forms to check them - working on my feet at a fast pace for 10-16 hours a day, tracking foods, etc, etc. Nothing. Naturally, that is defeating and I gave up for a bit.
I decided to hire a personal trainer, told him of my struggles and this is what he decided on. I figured I might as well try it out.
I have found plenty of awesome enough recipes that I generally get in the 130g-165g of protein range, I like to keep carbs under 70 when I can but that's just because I have too many friends doing the keto diet LOL.
Tomorrow is a only a month since my first training appointment and we'll check my weight and measurements and strength levels. My scale at home shows I lost 11lbs. I'm eager to see the measurements!
He has qualifications in nutrition as well as personal training?2 -
TavistockToad wrote: »mrsdixon926 wrote: »I had 2 or 3 years of attempting weight loss and literally, nothing. I even quit my desk job and got a job in a concrete plant huffin' wheelbarrows full of concrete, climbing forms to check them - working on my feet at a fast pace for 10-16 hours a day, tracking foods, etc, etc. Nothing. Naturally, that is defeating and I gave up for a bit.
I decided to hire a personal trainer, told him of my struggles and this is what he decided on. I figured I might as well try it out.
I have found plenty of awesome enough recipes that I generally get in the 130g-165g of protein range, I like to keep carbs under 70 when I can but that's just because I have too many friends doing the keto diet LOL.
Tomorrow is a only a month since my first training appointment and we'll check my weight and measurements and strength levels. My scale at home shows I lost 11lbs. I'm eager to see the measurements!
He has qualifications in nutrition as well as personal training?
I sure hope so! I suppose that's a good question to ask....0 -
janejellyroll wrote: »mrsdixon926 wrote: »It works out to be about 156g of protein, 35g of fat and 78g of carbs.
I miss carbs. The majority of the carbs I eat are tucked in fruits and veggies. The protein bars I eat have between 20-24g. A "splurge" for me in the last month is to have a slice of whole grain bread at lunch. I miss carbs
It doesn't sound like that is a good fit for you. A slice of bread doesn't have to be a "splurge."
Agreed. That would be a red flag for me.
I'm "allowed" a cup of complex carbs a day... but I don't much like rice or quinoa or whole wheat pasta. I try and skip anything extra most days. I like my carbs well below 100g when feasible. A slice of bread has 20g in it so that's a big % of the day for me.0 -
mrsdixon926 wrote: »I had 2 or 3 years of attempting weight loss and literally, nothing. I even quit my desk job and got a job in a concrete plant huffin' wheelbarrows full of concrete, climbing forms to check them - working on my feet at a fast pace for 10-16 hours a day, tracking foods, etc, etc. Nothing. Naturally, that is defeating and I gave up for a bit.
I decided to hire a personal trainer, told him of my struggles and this is what he decided on. I figured I might as well try it out.
I have found plenty of awesome enough recipes that I generally get in the 130g-165g of protein range, I like to keep carbs under 70 when I can but that's just because I have too many friends doing the keto diet LOL.
Tomorrow is a only a month since my first training appointment and we'll check my weight and measurements and strength levels. My scale at home shows I lost 11lbs. I'm eager to see the measurements!
if you werent losing weight then and are now its because you are in a deficit of calories.5 -
mrsdixon926 wrote: »janejellyroll wrote: »mrsdixon926 wrote: »It works out to be about 156g of protein, 35g of fat and 78g of carbs.
I miss carbs. The majority of the carbs I eat are tucked in fruits and veggies. The protein bars I eat have between 20-24g. A "splurge" for me in the last month is to have a slice of whole grain bread at lunch. I miss carbs
It doesn't sound like that is a good fit for you. A slice of bread doesn't have to be a "splurge."
Agreed. That would be a red flag for me.
I'm "allowed" a cup of complex carbs a day... but I don't much like rice or quinoa or whole wheat pasta. I try and skip anything extra most days. I like my carbs well below 100g when feasible. A slice of bread has 20g in it so that's a big % of the day for me.
ok, but the bigger issue here is this - what benefit are you getting from all that? You're putting yourself under significant restriction/limitation... is that benefiting you at all? That degree of restriction is unnecessary for weight loss, so what is it doing for you?
For most, it's a dead end road in failureville or yo-yo-land. And that's ignoring the bigger issues of health/balanced diet/vitamins/nutrients/etc.3 -
I have met trainers who got their certification through the back of a Wheaties box. They know nothing about nutrition. I have one at my gym that I told my story of massive weight loss and that I was in a "lean" bulk. He told me,"I can put 40lbs on you in 3 months." I was polite and said thanks, but low and slow is good for me. I wanted to say, "no kitten Sherlock, I could do the same if I went off the rails!" Nice guy, but his nutritional info is circa 1975.3
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I feel like I derailed this conversation unintentionally. I was just sharing my response to the OP and now I feel like I have to justify it.
My vitamins and nutrients are more than fine. All I eat is meat, veggies and fruit with some protein supplements and my regular supplements (green tea, cinnamon, probiotics, multivitamins, etc). I'm not starving, I have egg whites either hardboiled or omelet style with spinach and turkey burger, or turkey burgers with feta and spinach... or amazing salmon salads with corn and black bean salad. I season with lemon juice or that spray butter stuff when it needs to happen. I eat a TON of chicken, tuna, tilapia, asparagus, spinach.
I appreciate the concern but I don't think it's necessarily unrealistic or unhealthy to cut out processed carbs and increase protein for lean muscle building.3 -
mrsdixon926 wrote: »I feel like I derailed this conversation unintentionally. I was just sharing my response to the OP and now I feel like I have to justify it.
My vitamins and nutrients are more than fine. All I eat is meat, veggies and fruit with some protein supplements and my regular supplements (green tea, cinnamon, probiotics, multivitamins, etc). I'm not starving, I have egg whites either hardboiled or omelet style with spinach and turkey burger, or turkey burgers with feta and spinach... or amazing salmon salads with corn and black bean salad. I season with lemon juice or that spray butter stuff when it needs to happen. I eat a TON of chicken, tuna, tilapia, asparagus, spinach.
I appreciate the concern but I don't think it's necessarily unrealistic or unhealthy to cut out processed carbs and increase protein for lean muscle building.
You were the one complaining that a slice of bread was a treat these days, people were just responding to that.
If you're happy like that then have at it as the Americans say!4 -
Yeah sorry - it was more whining that I want butter noodles and pizza than truly complaining. LOL I'm new here, y'all don't know me to decipher my personality in black and white. My apologies
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mrsdixon926 wrote: »Yeah sorry - it was more whining that I want butter noodles and pizza than truly complaining. LOL I'm new here, y'all don't know me to decipher my personality in black and white. My apologies
Spoiler alert: you can eat those things and still lose weight... :bigsmile:5 -
TavistockToad wrote: »mrsdixon926 wrote: »I feel like I derailed this conversation unintentionally. I was just sharing my response to the OP and now I feel like I have to justify it.
My vitamins and nutrients are more than fine. All I eat is meat, veggies and fruit with some protein supplements and my regular supplements (green tea, cinnamon, probiotics, multivitamins, etc). I'm not starving, I have egg whites either hardboiled or omelet style with spinach and turkey burger, or turkey burgers with feta and spinach... or amazing salmon salads with corn and black bean salad. I season with lemon juice or that spray butter stuff when it needs to happen. I eat a TON of chicken, tuna, tilapia, asparagus, spinach.
I appreciate the concern but I don't think it's necessarily unrealistic or unhealthy to cut out processed carbs and increase protein for lean muscle building.
You were the one complaining that a slice of bread was a treat these days, people were just responding to that.
If you're happy like that then have at it as the Americans say!
Do we say that?1 -
katherineleggett wrote: »What is everyone’s macro % for weight loss. Mine is just set to the standard and not sure if it’s right.
I go to the gym 3 + times a week and have an active job
I had good success setting mine up like this: http://community.myfitnesspal.com/en/discussion/819055/setting-your-calorie-and-macro-targets/p1
Of course, it's really just personal preference unless you have very specific health or body comp needs.1 -
psychod787 wrote: »TavistockToad wrote: »mrsdixon926 wrote: »I feel like I derailed this conversation unintentionally. I was just sharing my response to the OP and now I feel like I have to justify it.
My vitamins and nutrients are more than fine. All I eat is meat, veggies and fruit with some protein supplements and my regular supplements (green tea, cinnamon, probiotics, multivitamins, etc). I'm not starving, I have egg whites either hardboiled or omelet style with spinach and turkey burger, or turkey burgers with feta and spinach... or amazing salmon salads with corn and black bean salad. I season with lemon juice or that spray butter stuff when it needs to happen. I eat a TON of chicken, tuna, tilapia, asparagus, spinach.
I appreciate the concern but I don't think it's necessarily unrealistic or unhealthy to cut out processed carbs and increase protein for lean muscle building.
You were the one complaining that a slice of bread was a treat these days, people were just responding to that.
If you're happy like that then have at it as the Americans say!
Do we say that?
I've definitely heard someone say it... :laugh:1 -
mrsdixon926 wrote: »I feel like I derailed this conversation unintentionally. I was just sharing my response to the OP and now I feel like I have to justify it.
My vitamins and nutrients are more than fine. All I eat is meat, veggies and fruit with some protein supplements and my regular supplements (green tea, cinnamon, probiotics, multivitamins, etc). I'm not starving, I have egg whites either hardboiled or omelet style with spinach and turkey burger, or turkey burgers with feta and spinach... or amazing salmon salads with corn and black bean salad. I season with lemon juice or that spray butter stuff when it needs to happen. I eat a TON of chicken, tuna, tilapia, asparagus, spinach.
I appreciate the concern but I don't think it's necessarily unrealistic or unhealthy to cut out processed carbs and increase protein for lean muscle building.
I eat many of the same things. In fact I am a creature of habit really. You so do not have to justify any choices you make. Some people like tavistoad and I like to talk in the forums. You did not derail any conversation. I did really. If you are happy go for it. Just remember, there is life after weight loss. Will you always eat %50 protein? Best of luck to you. I hope you succeed.2
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