Help calculating macros

Mill3rWife

Can someone help me?

MichelleSilverleaf

Use MFP's defaults and see how it works for you. Adjust as needed.

Panini911

i use the defaults given by MFP. it's worked great for me in the past year. Is there a reason/goal you have to want to change them?

Maxxitt

Strive to hit minimum protein levels (in a deficit, preserving muscle is a priority and .8gram of protein/pound of goal weight is often suggested), and minimum fat levels (about .3-.4 g of fat per pound of goal weight) and let the carbohydrates fall where they may. You'll notice that MFP doesn't allow you to set macro goals in grams so play with the percentages until they look about right, and don't get too obsessive about meeting them exactly each day.

lynn_glenmont

Maxxitt wrote: »

Strive to hit minimum protein levels (in a deficit, preserving muscle is a priority and .8gram of protein/pound of goal weight is often suggested), and minimum fat levels (about .3-.4 g of fat per pound of goal weight) and let the carbohydrates fall where they may. You'll notice that MFP doesn't allow you to set macro goals in grams so play with the percentages until they look about right, and don't get too obsessive about meeting them exactly each day.

Better yet, calculate the minima for protein and fat in grams, memorize them (that's two numbers -- pretty sure mot people are up to it) and totally ignore the macro percentages.

VegjoyP

I never counted macros until recently. I always counted calories, but it was not working the way it used to. When I started paying attention it surprised me how high my sugar and carbs were. I do not eat bread, grains, dairy, candy, beans. Almost all vegetables, bananas, plant protein, tofu and fish.
I started adding plant fats and omega foods, cut out bananas and switched to avocados. I am at same calorie amount. So far the difference is awesome! Im 46, active woman. I used to be a marathon runner and figure competator. Im thin but use this to inprove and fine tune.
I have my macros at 40 protein, 30 fat and 30 carbs. I like this because it is feeling balanced and maintainable

Mill3rWife

I have my macros set to 40 protein/30/30. I’m 128 and 5’3. I guess I’m just not used to eating so much. I work out 4-5 times a week and Im just worried that I’m going to gain instead of lean out.

Maxxitt

Mill3rWife wrote: »

I have my macros set to 40 protein/30/30. I’m 128 and 5’3. I guess I’m just not used to eating so much. I work out 4-5 times a week and Im just worried that I’m going to gain instead of lean out.

Keep data for 4-6 weeks. Gaining? Reduce your total calorie intake. The confounding variable if you are new to working out is that a scale weight gain of 1-3# is pretty common due to the fluid retention caused by muscle inflammation. So also pay attention to non-scale indicators like how your clothes are fitting.

cmriverside

Mill3rWife wrote: »

I have my macros set to 40 protein/30/30. I’m 128 and 5’3. I guess I’m just not used to eating so much. I work out 4-5 times a week and Im just worried that I’m going to gain instead of lean out.

Why so high protein? I struggle to hit 20% - of course I suppose if you are on very low calories it makes sense. I eat at the 2300 level and it's hard to get 20%.

This site defaults at 50% Carbs, 30% Fat, 20% Protein and it is a very reasonable split.

Mill3rWife

I honestly went online and did the math and it’s what was “recommended”.

cmriverside

Mill3rWife wrote: »

I honestly went online and did the math and it’s what was “recommended”.

Are you eating very low calories? 40/30/30 splits are popular, but usually the 40% is carbs.