Macros

Rtrish1

How do i work out my Marco distribution? Like what percentage of carbs/fats/proteins?

Appreciated!

Nony_Mouse

This depends somewhat on your goals, but largely macros are a matter of personal preference (working out what keeps you most satiated, and prioritising that). When it comes to weight loss, calories are king. The default macros are fine to start off with, and I'm sure many people go their entire weight loss without changing them (or even really paying attention to them, so long as they're hitting their calorie goal).

Personally, I think the default protein macro is woefully low, and particularly if you are looking to retain as much muscle as possible whilst losing weight, increasing that one is a good idea. Rather than percentages though, this is ideally a grams goal, based on your lean body mass. To make things simple, aiming for 0.6-0.8g of protein per lb of ideal weight is a good guideline for a minimum protein goal. Next, fats at 0.35(? maybe it's 0.25, someone will correct if I'm wrong, I'm sure!)-0.45g per lb ideal weight minimum, then let carbs fall where they may.

Rtrish1

@Nony_Mouse i really appreciate your breakdown. It at least give me something to research based on my current weight. I agree the protein is super low!

SonFlowerTC

@Nony_Mouse my nutritionist set mine at carbs 40%, fat 30% and protein at 30% of my total calories . My calorie goal 1200 so it works out to be 30 carbs, 10 fat, 22 protein for 4 meals it worked! Fats are counted differently. That’s why even though they are the same percentage as protein, you get less.

charmmeth

SonFlowerTC wrote: »

@Nony_Mouse my nutritionist set mine at carbs 40%, fat 30% and protein at 30% of my total calories . My calorie goal 1200 so it works out to be 30 carbs, 10 fat, 22 protein for 4 meals it worked! Fats are counted differently. That’s why even though they are the same percentage as protein, you get less.

It might be helpful if you specified what you are counting here! 1g of carbs or 1g of protein = 4 (k)cal. 1g of fat = 9(k)cal. Your nutritionist theefore advised 480 kcals of carbs (=120g); 360 kcals of fat = 40g; 360 kcals of protein = 90g. If you are dividing that equally between 4 meals that gives you 30g 10g and 22.5g, so I can now see that you are working in grams!

cmriverside

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

..and for another approach or angle, here:

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