Talk to me about macros

allieeveryday

Talk to me like I don't know the first thing about them (because I don't, and the things I've read about them I don't totally understand).

I've been tracking calories since November, and my macros in the app are set to the MFP default (20% protein, 50% carbs, 30% fats). I almost never get anywhere close to this - I'm usually quite a bit under, percentage-wise, on protein, though I always get somewhere between 40-80 grams every day and I never feel ... under-protein-ated? Usually around half and half on the carbs/fats.

I'm pescatarian but eat mostly vegetarian, I do cardio a couple times a week and one circuit-training workout a week usually, but no other strength training (yet).

I generally feel satisfied with the foods I'm eating, most days I'm hovering around the calorie goal, never ravenous or anything. I am considering changing up my workouts, since I'm dealing with some back pain that's exacerbated by the cardio, and think a bit more core strength couldn't hurt.

I'm not sure if I should be concerned about the macros, or if I'm doing fine since I'm not having any issues so far. Are there particular reasons I should be hitting specific targets? What do I need to know so I'm not a total dingbat?

cwolfman13

I'm only vaguely aware of my macros. Personally, I think a lot of people do way too much hand wringing over them. The only reason I played around with them was to find out what kept me more satisfied eating wise and would hold me over so I wasn't hungry all the time. I did bump up my protein because it helps preserve muscle mass in a deficit, but I'm also not one of these go crazy with protein guys.

I don't think they're of huge importance outside of lofty body composition goals or being a high end athlete. I pretty much just shoot for well rounded nutrition and let the chips fall more or less wherever.

Think about it this way...there are tons of healthy and fit people who don't log and really have no idea of what they're macro ratios are (I don't log by the way)...they seem to be doing just fine.

MichelleSilverleaf

The only one I focus on is protein because if I don't pay attention I clock in lower than I want, and I want to start a weight program so I want to make sure I'm getting a good amount. Other than that I don't really worry about it, my fat and carbs are usually at the recommended numbers and I always blow my sugar numbers so I just stopped trying there lol

lemurcat2

Protein requirements are only about .8 g/kg (or .36 g/lb) for someone of a healthy weight. But that's the minimum (RDA) for health. If you get 20% on 1200, that's only 60 g, which would meet the RDA for someone with a healthy weight of 166 and below (for someone with a healthy weight of 125 the RDA would be only 45 g).

However, there are benefits of eating more, both in general (many suggest it should be higher) and for two specific groups of people -- those losing weight, and those who are physically active. In particular, for people losing weight, getting more protein (often more like .6-.8 g per lb (of a healthy goal weight)) can protect against muscle loss. So on average I'd recommend getting around 75 g as a minimum for someone with a healthy goal weight of, say, 125.

That said, if it's a hardship to get more, and you are happy, I don't think people should make themselves miserable and would aim for at least the RDA, and maybe try to think of ways to include more protein. Often that means just including it at more meals, like breakfast having an egg or greek yogurt or focusing on all the smaller ways to add protein (nuts and seeds on a salad, larger serving of beans/lentils). Also, if you are someone who doesn't log veg, remember many veg do provide them.

As for fat vs. carbs, that's basically personal preference, unless you were really going over the top cutting out fat, which you clearly are not.

allieeveryday

MichelleSilverleaf wrote: »

I always blow my sugar numbers so I just stopped trying there lol

Saaame haha

lemurcat2 wrote: »

Protein requirements are only about .8 g/kg (or .36 g/lb) for someone of a healthy weight. But that's the minimum (RDA) for health. If you get 20% on 1200, that's only 60 g, which would meet the RDA for someone with a healthy weight of 166 and below (for someone with a healthy weight of 125 the RDA would be only 45 g).

Oh, that's great to hear, I didn't know what the recommended protein amount was, so it's good that I'm fitting in there anyway most of the time. But yeah, I probably could up it a bit in small ways like you mentioned.

steveko89

FWIW if you ever shift your focus to strength training you'll want to increase you protein intake to support muscle growth and repair. In general I think you're doing fine. Sugar is the demon-substance the zeitgeist would lead one to believe (barring any medical reason to limit intake), nor is protein the wonder macro the fitness and nutrition industry would lead one to believe.

NovusDies

You are eating the correct number of calories though, right? I ask because you shouldn't be under on all 3 at the same time if you are eating enough.

kshama2001

I pay attention to protein (and fiber) as I've learned this fills me up better. For example, 400 - 500 calories of a protein, starch like potato, veg like broccoli, and butter, will keep me fuller longer than twice that calories in pizza.

(I still do eat pizza, but less frequently, and now I have less pizza and add a big salad with some cottage cheese for extra protein.)

Also, since you are vegetarian, I'll mention that I find rice and beans really filling compared to something like regular bread or pasta.

cmriverside

No one really says it better than this thread:

https://community.myfitnesspal.com/en/discussion/819055/setting-your-calorie-and-macro-targets/p1

allieeveryday

NovusDies wrote: »

You are eating the correct number of calories though, right? I ask because you shouldn't be under on all 3 at the same time if you are eating enough.

Yes, I’m hitting cal goals. I’m not under on all three - usually just a little under on carbs and over on fats.

Edit: to clarify based on that link cmriverside posted, I’m saying “over” and “under” on the relative percentages, not in grams/weight measurements of the calories.

kimny72

I agree, at most I'd worry about avoiding those low protein days. There is some evidence that you need slightly more protein while eating in a deficit, so it's not a bad idea to think about that.

I don't even notice my carb #s, but I strive to hit or exceed my fiber goal instead.

Regardless, macros are more like a general guide. There are some days when I just blow my macros out of the water, up is down, left is right, but my calories work out so I don't care

Sunshine_And_Sand

If you are successfully losing weight and feeling satisfied with what and how much you are eating, then you probably don't really need to worry much about the macros. Macros are more important for satiety than anything else, and it sounds like you are achieving that.

zeejane03

I don't really pay attention to macros, though I've figured out that I do better with a higher carb way of eating (carbs keep me feeling full for longer). I'm also a newish pescetarian and when I do bother to track macros I've found that I'm actually going over on my protein-things like beans, Greek yogurt and then fish/shrimp a few times a week really add up.

psychod787

According to what I have read, set a protein goal, and let fat and carbs fall where you please. For example, I tend to run 40-45% carbs, 30% protein, 25-30 fat. I am a meat, veg, and potato guy. So, they work for me most days.