Macros VS Calories

Fitatelo

I'm super new to this fitness stuff, I've only recently started to take it seriously. But I'm finding it all pretty confusing. I've been trying to look through these topics to figure out macros and ratios and stuff, but it's all pretty much a foreign language to me.

I've mainly just been using the default MFP calculations. I've constantly had a problem hitting the caloric goal because I will hit the macro goals with calories to spare every day. That's problem number one: I don't want to undereat but how do I hit my caloric goal if I've already hit my macro goals? I already go over in Protein & Fiber, I would go way over in Carbs & Fat then too.

Then looking through these discussion posts I think it's way under on my protein goal. I tried adjusting my macro goals like people have suggested but I've realized increasing protein decreases carbs & fat, so now I'm over carbs & fat but under protein & calories.

It's a complete mess and I've created more confusion for myself than when I started looking at these macros!! Any and all help would be greatly appreciated I'm really trying hard in my fitness journey but I know if I don't get my food sorted I would be wasting my time in the gym.

AnvilHead

Everything you need to know is right here: https://community.myfitnesspal.com/en/discussion/819055/setting-your-calorie-and-macro-targets/p1

janejellyroll

Most people consider protein and fat as *minimums*, not maximum. Same with fiber. Unless you have a specific reason to limit those, I wouldn't worry about going over them.

Calories are for weight loss, macros are for nutrition. Don't stress out too much about macros, you just want to ensure you're getting sufficient protein and fat.

I started with the defaults and then made adjustments based on my personal preferences.

Fitatelo

AnvilHead wrote: »

Everything you need to know is right here: https://community.myfitnesspal.com/en/discussion/819055/setting-your-calorie-and-macro-targets/p1

I've seen this today I've tried really hard to understand it but I'll try it again thanks

janejellyroll wrote: »

Most people consider protein and fat as *minimums*, not maximum. Same with fiber. Unless you have a specific reason to limit those, I wouldn't worry about going over them.

Calories are for weight loss, macros are for nutrition. Don't stress out too much about macros, you just want to ensure you're getting sufficient protein and fat.

I started with the defaults and then made adjustments based on my personal preferences.

I guess I'll just stick to the defaults it's just really hard to increase calories & protein without increasing carbs

deannalfisher

its pretty easy to increase protein without carbs - add some chicken or shimp or pork - those are pretty much all protein with minimal fat

cwolfman13

billmilly wrote: »

I'm super new to this fitness stuff, I've only recently started to take it seriously. But I'm finding it all pretty confusing. I've been trying to look through these topics to figure out macros and ratios and stuff, but it's all pretty much a foreign language to me.

I've mainly just been using the default MFP calculations. I've constantly had a problem hitting the caloric goal because I will hit the macro goals with calories to spare every day. That's problem number one: I don't want to undereat but how do I hit my caloric goal if I've already hit my macro goals? I already go over in Protein & Fiber, I would go way over in Carbs & Fat then too.

Then looking through these discussion posts I think it's way under on my protein goal. I tried adjusting my macro goals like people have suggested but I've realized increasing protein decreases carbs & fat, so now I'm over carbs & fat but under protein & calories.

It's a complete mess and I've created more confusion for myself than when I started looking at these macros!! Any and all help would be greatly appreciated I'm really trying hard in my fitness journey but I know if I don't get my food sorted I would be wasting my time in the gym.

Just start with the basics of calorie counting...calories are what matter for weight management. Going over this or that macro or whatever means absolutely nothing. That said, if you are over on all of your macros, but you are under calories, this means you have one or more bad entries in your diary. Your macros make up your calories...4 calories per gram of carbohydrate, 4 calories per gram of protein, 9 calories per gram of fat.

Just worry about your calories for now...you can play with macros down the line when you get a better handle on things. Macro ratios are pretty individual...there is no one size fits all optimal macro ratio. For example, the macro ratio for an endurance athlete is likely going to be quite different from a body builder.

kimny72

Just wanted to add - if you are hitting your macros but are way off your calorie goal, you may be using incorrect entries in the database. Carbs and protein have 4 calories per gram, and fat has 9 calories per gram. Rounding is allowed on labels, so your numbers will probably never be exact, but it shouldn't be way off. If you are logging alcohol, that can throw off your numbers as well, as alcohol is a macro but doesn't have a column in the food log.

Macros are a guideline, not a rigid rule. Calories determine weight loss/maintenance/gain. Macros help with satiety and can affect health and fitness. Many of us look at protein and fat as minimums and let carbs fall where they may. (I also look at fiber as a minimum, but it's not a macro).

Running2Fit

If you are just starting out forget about the macros. Calories are what matter for weight loss. Once you feel like you have the calories down then you can worry about the macros.