Macros and weight loss

omcd85
omcd85 Posts: 1 Member
in Food and Nutrition
Hi. Im just new here. Im an nhs doctor in the UK and I have no clue what my macro ratios should be. I didnt see a default ratio on the MFP app either (??). I fibd the app a bit co fusibg to be hobest, so many tabs. Anyway, I want to lose weight but exercise alongside it incliding starting to get into road cycling (so need tofuel my body apt'ly too) but really i am so confused and i do not know what the macro ratios should be or what i should eat and when. Can anyone please help educate me? Thank you!

Replies

  • harper16
    harper16 Posts: 2,564 Member
    I don't pay attention to macros. I count calories. Weight loss is caused by being in a calorie deficit.
  • cmriverside
    cmriverside Posts: 34,455 Member
    When you set your goals, the app will set you at the default macros which are 50% Carbs, 30% Fat, and 20% Protein.

    That is a good moderate split.

    Here ya go:

    https://blog.myfitnesspal.com/ask-the-dietitian-whats-the-best-carb-protein-and-fat-breakdown-for-weight-loss/

    https://community.myfitnesspal.com/en/discussion/819055/setting-your-calorie-and-macro-targets/p1
  • sijomial
    sijomial Posts: 19,809 Member
    Im an nhs doctor in the UK
    I'm in the UK too - thank you and your colleagues during this pandemic.

    and I have no clue what my macro ratios should be
    Ratios really aren't the way to look at it - quantities are far more important.
    For an extreme example on a very long ride day with a 6,500 calorie goal I really don't want to stick to a protein ratio that would see me eating a whole cow.....

    Anyway, I want to lose weight
    Which is driven by a calorie deficit and that can happen with wildly varied macros and diets.

    but exercise alongside it incliding starting to get into road cycling (so need to fuel my body apt'ly too)
    Depends how far/how long. Until you are doing rides over roughly 2hrs your general diet is more important than on the day fuelling. If you are past that time/doing long distances then I'm happy to help with fuelling strategies.
    Avoiding an excessive calorie deficit makes a huge difference in how you perform and recover from exercise.
    The MyFitnessPal varied daily calorie goal in line with exercise works very well for people doing endurance cardio.

    i do not know r what i should eat and when.
    An overall healthy diet with a good variety and enjoyable to you - that can be very varied and different between individuals.
    "When" matters very little until you are hitting a distance where fuelling the ride becomes important.

    Can anyone please help educate me?
    The link posted above "setting your calorie and macro targets" is excellent and suggests a method far more suitable than fixed ratios for people doing long duration exercise and with highly varied daily calorie goals.
  • katmjames420
    katmjames420 Posts: 4 Member
    Hey :)
    Thanks for all your work recently!
    I was a paramedic but when I became a single mummy, I had to find a more child-friendly job, I miss my big yellow bus hahaa.

    Anyway, regarding Macros -
    https://www.youtube.com/watch?v=rGkRFM5T0Ng

    Shes great for when you're starting out, shes got some really helpful videos. I think shes a Nutrition Scientist but I cant remember.
    I used her method to work out my BMR then macros from that - I lost 4 stone using her method, but I always struggled to get my protein goal.

    All the best!
  • yirara
    yirara Posts: 9,985 Member
    edited June 2020
    Eat as you like. Just less at a realistic deficit. If you feel that your protein is too low eat more, or you feel constipated then do eat more fats (plus fatty acids and brain function). But otherwise it's totally individual. Some people love eating and feel full at a high fat diet, others thrive on carbs (like this green sheep for example), again others need a good portion of protein. It's totally individual. All you need for weight loss really is just to eat a bit less (and maybe move a bit more, but that's mostly for health reasons).

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