Carbs, Fat, Protein

crowleyed72

I’m trying to figure out how much of each you need each day. For losing weight 100 lbs + need lost. What is the best way to calculate these. Thx

AnnPT77

The MFP defaults aren't a bad starting point, for most people.

For weight loss, calories are the big deal. Get those dialed in, in a way of eating that is satiating, sustainable for the long haul, and gives you adequate energy. Later you can worry about fine-tuning macros, if needed.

JeromeBarry1

Don't focus on macros until you know how many calories you need.

Eat the food you like.

Weigh and log all the food you eat.

Stop eating when you've reached your daily calorie goal.

As you work on this, you may find that one or two of the macros provide more satiety to you. You may want to have more of that.

crowleyed72

Thx, I’ll do that just heard to much protein gain weight not enough of the right carbs no energy. My plate.gov says 2400 a day, my fitness pal says 2100, another 1800.

NovusDies

crowleyed72 wrote: »

Thx, I’ll do that just heard to much protein gain weight not enough of the right carbs no energy. My plate.gov says 2400 a day, my fitness pal says 2100, another 1800.

You should start with the 2100 and then adjust your calories if needed after 3 or 4 weeks. Instead of worrying about macros I strongly suggest you concentrate on logging all your food correctly. I recommend getting a food scale and weighing all solid foods to improve accuracy.

Read this:

https://community.myfitnesspal.com/en/discussion/1080242/a-guide-to-get-you-started-on-your-path-to-sexypants/p1

erickirb

crowleyed72 wrote: »

Thx, I’ll do that just heard to much protein gain weight not enough of the right carbs no energy. My plate.gov says 2400 a day, my fitness pal says 2100, another 1800.

MFP gives you the intake before exercise and based on your weekly weight loss goal. if you want it to be closer change from a 2lb loss to 1.5... also keep in mind MFP's calorie goal assumes no exercise.

excess protein will not be stored as fat. your body will not gain fat if you are in a deficit regardless which if any macro you are over on. and in a deficit, while losing protein is essential so you don't lose the muscle you already have.

cmriverside

crowleyed72 wrote: »

Thx, I’ll do that just heard to much protein gain weight not enough of the right carbs no energy. My plate.gov says 2400 a day, my fitness pal says 2100, another 1800.

Myfitnesspal uses generally accepted guidelines for a healthy macro split.


My best suggestion is this: Keep It Simple.

I started with logging food, then I added in a little exercise, then many months later I started focusing on macros.

Staying within calories is what matters most for weight loss. Protein and fats are minimum goals to hit or exceed. In a calorie deficit, carbs naturally get cut a bit.

liz0269

You have to figure out what works best for you. I feel better eating high carb low fat so my macros reflect that and my fat macro is the max, not the minimum.
It took me some time experimenting to figure out what my body likes.