MACROS
jackienorthall
Posts: 2 Member
what is the best macro ratio for weight loss? I'm 5ft 1 and 10st 11lb.
Exercise Just now and then
Exercise Just now and then
0
Replies
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Whatever split keeps you feeling fullest and most energetic. For weight loss, calories are king.6
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Barring medical reasons for limiting a particular macro, it’s personal preference. Weight loss is going to come from a calorie deficit.2
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For weight loss, sticking to appropriate calorie target.
For sticking to appropriate calorie target, a diet that keeps you happy and energized.1 -
MFP settings are fine to start with.
tweak for satiety if desired1 -
I keep to a ketogenic diet; calories 70% from fat, 20% protein, and 10% carbs. If I keep the carbs under 50 g/day, I lost weight.10
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bvanderveen918 wrote: »I keep to a ketogenic diet; calories 70% from fat, 20% protein, and 10% carbs. If I keep the carbs under 50 g/day, I lost weight.
If you lost weight it was because the keto way of eating kept you in a caloric deficit. It's the same way paleo, atkins, intermittent fasting, or any other named diet works; they're all tools that provide a framework which forces some to be more consistent and compliant on reaching a deficit.7 -
bvanderveen918 wrote: »I keep to a ketogenic diet; calories 70% from fat, 20% protein, and 10% carbs. If I keep the carbs under 50 g/day, I lost weight.
No, if you kept a calorie deficit you lost weight.4 -
bvanderveen918 wrote: »I keep to a ketogenic diet; calories 70% from fat, 20% protein, and 10% carbs. If I keep the carbs under 50 g/day, I lost weight.
stellar first post. Keto is a very specific thing and not necessary for weight loss.
To the original poster: I always used the default settings of 50/30/20. It works fine for me. I'm usually over on protein and sometimes fat, and usually under on carbs.
Just start. Tweak as you go.4 -
TavistockToad wrote: »bvanderveen918 wrote: »I keep to a ketogenic diet; calories 70% from fat, 20% protein, and 10% carbs. If I keep the carbs under 50 g/day, I lost weight.
No, if you kept a calorie deficit you lost weight.
Right, isn't that what they pretty much said? Carbs under 50g would mean keeping total calories under 2,00010 -
RAD_Fitness wrote: »TavistockToad wrote: »bvanderveen918 wrote: »I keep to a ketogenic diet; calories 70% from fat, 20% protein, and 10% carbs. If I keep the carbs under 50 g/day, I lost weight.
No, if you kept a calorie deficit you lost weight.
Right, isn't that what they pretty much said? Carbs under 50g would mean keeping total calories under 2,000
No. 2000 isn't a deficit for a lot of people5 -
TavistockToad wrote: »RAD_Fitness wrote: »TavistockToad wrote: »bvanderveen918 wrote: »I keep to a ketogenic diet; calories 70% from fat, 20% protein, and 10% carbs. If I keep the carbs under 50 g/day, I lost weight.
No, if you kept a calorie deficit you lost weight.
Right, isn't that what they pretty much said? Carbs under 50g would mean keeping total calories under 2,000
No. 2000 isn't a deficit for a lot of people
Yes.
50g * 4 cal per gram=200 calories. 10% of calories from carbs would put them at 2,000 is what that person said keeps them losing weight. Not arguing what amount of calories is appropriate, just someone posting their experience and their macro split to help the OP.
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RAD_Fitness wrote: »TavistockToad wrote: »bvanderveen918 wrote: »I keep to a ketogenic diet; calories 70% from fat, 20% protein, and 10% carbs. If I keep the carbs under 50 g/day, I lost weight.
No, if you kept a calorie deficit you lost weight.
Right, isn't that what they pretty much said? Carbs under 50g would mean keeping total calories under 2,000
If I eat 5000 calories of fat but less than 50 g of carbs I'm under 2000. Amazing maths skills you got there.7 -
RAD_Fitness wrote: »TavistockToad wrote: »RAD_Fitness wrote: »TavistockToad wrote: »bvanderveen918 wrote: »I keep to a ketogenic diet; calories 70% from fat, 20% protein, and 10% carbs. If I keep the carbs under 50 g/day, I lost weight.
No, if you kept a calorie deficit you lost weight.
Right, isn't that what they pretty much said? Carbs under 50g would mean keeping total calories under 2,000
No. 2000 isn't a deficit for a lot of people
Yes.
50g * 4 cal per gram=200 calories. 10% of calories from carbs would put them at 2,000 is what that person said keeps them losing weight. Not arguing what amount of calories is appropriate, just someone posting their experience and their macro split to help the OP.
But the amount of carbs isn't why they're losing weight.5 -
1g/lb of lean body mass protein, .35g/lb of ideal bodyweight for fat, by default carbs get the rest. I personally like a little more fats so I take from carbs.0
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jackienorthall wrote: »what is the best macro ratio for weight loss? I'm 5ft 1 and 10st 11lb.
Exercise Just now and then
Calories is what determines weight loss. Many of us started out with the mfp default macros, and view protein, fat, and fiber as minimums and let carbs fall where they may. If after logging for awhile, you notice a pattern where one macro either keeps you really full or really hungry you can tweak from there. Good luck!1
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