How to figure out Macros

joyconway1

Hello, I’m new to this community but love that we can chat.

I am trying to learn and switch to tracking my macros but I did a calculation through a web site and then clicked on Macros here and it is different.

Suggestions.

seska422

Macros are for satiety and to make sure that you get at least enough protein and fat. There's no one best macro balance.

I'd suggest that you start with MFP's default macro balance. Log for a while to see how the macros are distributed in your normal way of eating. If your calorie goal is leaving you feeling hungry, try adjusting your protein and fat (and fiber) intake until you feel more satisfied.

kimny72

Macros are pretty much personal preference. Calories determine weight loss/gain. Macros can affect satiety, and some health and fitness goals.

I just used the MFP default goals as a rough guide, and eventually increased the protein a little as i found it helped me feel full.

kommodevaran

All three macros add up to 100%. Eat in a way you find the most satisfying. The goal is to not eat too many calories.

sijomial

There isn't one perfect macro ratio for everyone - there's a huge range and it's very personal.
In fact I think ratios can be a poor way to set up macros, I don't want/need the same percentages on a non-exercise day as I do on a day when I'm cycling for hours for example.

My preferred option is setting minimum levels for protein and fat (that are appropriate for my health and activity/exercise levels) and the remainder of my calorie allowance is flexible but for me mostly carbs.
As it happened my fat intake naturally exceeded my minimum and so I was only really being conscious of meeting (or exceeding) my protein goal.

What are you trying to achieve by changing from the default guidelines? (Remember guideline not a straight jacket!).

joyconway1

My goal is to lean out and build my glutes and legs up some. I like the weight I’m at but just want to see more definition.

pinggolfer96

Most optimal:
1 gram protein per lb of BW
Fats .4-.6 grams per lb of BW
Fill rest of cals with carbs unless you prefer higher fat